11 WAYS TO MAINTAIN HEALTHY BLOOD SUGAR
The marketing gimmicks and the under-qualified, self – proclaimed nutritionists / dietitians have been successful in making the mass believe that it is the sugar which is the culprit in increasing the risk to developing diabetes. Also, having diabetes does not mean that one has to cut out sugar completely from the diet. Sugary foods occasionally as a treat does have a place even in a healthy diet. But, the problem occurs due to the inability to draw a line when consuming sugar. Most people like sugary foods so much that it is more than an occasional occurrence. This results to being overweight or obese and thus increasing the risk to developing serious health problems like heart disease, diabetes and stroke to name a few.
Here are 11 ways to maintain healthy blood sugar levels in spite of consuming sugar in moderation.
1. Fiber: Fiber from green vegetables, pulses, whole grains help to promote the sense of satiety. Along with many other components it helps in decreasing the otherwise fluctuating sugar levels by working as an obstacle.
2. Focus on breakfast: Eating the right foods at breakfast helps in maintaining blood glucose control. Research has also suggested that people who eat a hearty breakfast (of course a healthy one) eat fewer calories through the day than those that skip breakfast. So, not one but two advantages if you are in a habit of regularly skipping breakfast.
3. Don’t fear the fat: Due to the fat’s tendency to digest slowly, along with fiber and proteins it delays the glucose infusion into blood thus preventing the spike in blood sugar. However, we are talking of the healthy fats and in moderation.
4. Watch out for the complex carbohydrates: Sugars and refined grains like maida cause fluctuations in the blood sugar levels as they are absorbed fast and quickly utilized for energy – which can have negative health effects. Foods like fruits, whole grains and vegetables are predominantly rich in complex carbohydrates take a longer time to digest mainly due to the presence of fiber in them – which means a less of an immediate impact on blood sugar, causing it to rise and be utilized gradually. So, make sure they are in plenty in your diet.
5. Protein foods help: Note that we do not mention protein powders here. In comparison to carbohydrates, proteins keep the blood sugar levels steady. However, it is the plant based proteins that need to be more than the animal based proteins. Proteins from animal sources have higher levels of saturated fats which is a risk for heart health. Consulting a nutritionist / dietitian to maintain a correct balance between the two could be useful.
6. Maintain the portions: The amount of food that one eats also impacts the blood sugar levels. Larger portions cause the blood sugar levels to rise. This especially hold true for the portion of carbohydrates in the meal. Controlled amounts take care of the sustained energy release instead of feeling fatigued right after the meals. It avoids the feeling of sluggishness. Hence consulting a nutritionist / dietitian in planning meals will help you in maintain the necessary potions at each meal.
7. Timing of the meals: Blood sugar levels are also affected by the timings of meals and snacks. Three meals and two in between snacks at a particular time each day helps in keeping the blood sugar levels more consistent. It prevents the “sugar highs” and “sugar lows” throughout the day.
8. Stress: Stress can cause the blood sugar levels to sky rocket to prepare your body for the fight or flight mode. If a person is insulin resistant, the sugar builds up in the blood leading to hyperglycemia. Stress can also lead to sugar cravings which of course is going to contribute to elevated and imbalanced blood sugars. Take up stress relieving strategies. A balanced diet also helps in preventing such cravings.
9. Being active: All of us know that exercise is a way to being healthy but do you know that it can also have a positive impact on your blood sugar? Exercise helps in improving the insulin resistance which may continue for many hours after the exercise is over, depending on the extent of activity.
10. Get adequate sleep: People who sleep less tend to be heavier as per some research which increases the risk of diabetes. Research has proven that sleeping less than 6 hrs or sleeping too much can increase the insulin resistance. So if you are sleep deprived, make sure you get the minimum necessary hours for health.
11. Drink moderately: Just because it contains water does not mean it is healthy. Avoid the intake of sugary drinks, sugar syrups and fruit juices. Restrict the intake of alcohol to avoid excessive calorie intake which will indirectly increase the waistlines leading to increased insulin resistance.
Good health is all about balance, especially in terms of the blood sugar. An appropriate ratio of the healthy carbohydrates, proteins and healthy fats at each meal helps in keeping the blood sugar stable, control food cravings and keep you energetic and healthy. Learn to not only balance your meals but also stabilize your blood sugar levels with Café Nutrition, one of the best dietitians in Mumbai. With stable blood sugars, even stubborn body fat starts reducing. We are one of the top weight loss centers in Mumbai and can help you reach your goals, whatever they be.