In people with diabetes, the blood glucose level can also rise much more after eating than someone who does not have diabetes. Keeping sugar levels under control is essential, high blood sugar levels can be dangerous if not controlled immediately.
High blood glucose levels can damage organs and tissues. Diabetes is the leading cause of blindness and kidney failure among adults.
How to lower blood sugar levels
1. Drink enough water
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The American Diabetes Association (ADA) notes that dehydration can lead to slightly higher blood sugar levels or significant spikes in blood sugar.
Drinking enough water helps the kidneys remove excess sugar from the body in the urine. Care should be taken with sugary drinks such as fruit juices or soft drinks, as they can raise blood sugar levels rapidly.
2. Eat more fiber
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The best sources of fiber are whole grains, fresh fruits and vegetables, legumes and nuts. Eating foods rich in soluble fiber can help lower glucose levels as well as lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples, and blueberries.
3. Control your carbohydrate intake
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Carbohydrates affect blood sugar levels. Simple carbohydrates cause blood sugar levels to rise rapidly. These are found primarily in white bread, cakes, soft drinks and other highly processed or refined foods.
Carbohydrates complexes take longer to break down, the sugar is released into the body more gradually, so blood sugar levels don’t rise quickly after eating them. The Harvard School of Public Health points out that the healthiest sources of carbohydrates are whole grains, vegetables, fruits and beans.
4. Opt for low glycemic index foods
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Foods with a high glycemic index (70 or more) rapidly release glucose which leads to spikes in blood sugar levels in people with diabetes. In contrast, foods with a low glycemic index (70 or less) slowly release sugar into the system.
High GI foods include white bread, white rice, potatoes , breakfast cereals and cereal bars, cakes, cookies, candy, and sweetened dairy products.
Low GI foods include fish and shellfish, eggs, meat, whole grains, beans, lentils, legumes, sweet potatoes, most fruits and non-starchy vegetables.
5. Control your weight and exercise
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Harvard explains that working the muscles more often and making them work harder improves the ability to use insulin and absorb glucose. This puts less stress on the insulin-producing cells.
6. Control stress
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Managing stress can also help you control your blood sugar. Hormones such as glucagon and cortisol that are secreted during stress cause blood sugar levels to increase.
7. Sleep enough
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Sleep deprivation can increase blood sugar levels. Getting enough sleep helps the body maintain normal blood sugar levels and promotes healthy weight.
The Harvard Nutrition Source points out that reaching a healthy weight, eating a balanced and controlled diet carbohydrates and regular exercise help improve blood glucose control. It is always recommended that people consult their doctor about the best resources to control their type of diabetes.
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What to cook today1392570497
Sweet and different sweet potato bread recipe
Sweet sweet potato bread and different to eat on all occasions.
Simple carbohydrates cause blood sugar levels to rise rapidly. These are found primarily in white bread, cakes, soft drinks and other highly processed or refined foods.
