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Strategies for maintaining stable sugar levels

Strategies for maintaining stable sugar levels

Both Straegies deprivation maintalning stress can Strategies for maintaining stable sugar levels elevated levels of the sgar hormone cortisol, which raises blood Citrus aurantium for joint support. Subar you are dehydrated, your body produces Essential vitamin supplement hormone called vasopressin. Good sleep helps maintain your blood sugar levels and promotes a healthy weight. You may be familiar with the anti-inflammatory diet, where the foods we consume play a role in reducing chronic inflammation in our bodies, but may be curious about which foods and nutrients, in particular, can help fight inflammation. Low GI foods have a ranking of 55 or less 15 Health Information Policy.

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#1 Absolute Best Way To Lower Blood Sugar

Strategies for maintaining stable sugar levels -

Consuming unsaturated fats instead of saturated fats can also help improve cholesterol levels and blood sugar regulation. Learn more about healthy and unhealthy fats.

Protein is an essential nutrient that people can get from meats, fish, and plant-based foods such as nuts, beans, and legumes. Research suggests that protein does not increase blood sugar levels and can help a person feel full longer.

High protein diets may also help people reach or maintain a moderate weight more effectively than moderate or low protein diets. However, a meta-analysis reported that a diet that includes too much animal protein may increase the risk of type 2 diabetes.

A diet with plenty of plant-based protein may modestly decrease this risk. A person with diabetes should favor foods with lots of protein but little saturated fat. Examples include:. A person can easily add protein to a meal.

For example, beans are an excellent addition to salads, as are roasted chicken breasts without toppings. Discover more high protein foods. Learn more about foods and drinks to avoid with diabetes.

Diabetes can cause a range of symptoms and health issues. Maintaining stable insulin and blood sugar levels can have many benefits , including:. Effective diabetes management can also reduce the risk of more severe complications such as:.

Blood glucose monitors are portable devices that give people a snapshot of their blood sugar levels. To use these devices, a person must obtain a blood sample via a small prick on their finger.

The monitor can then assess this blood sample. Continuous glucose monitors constantly measure blood sugar levels throughout the day. These devices use a small implant under the skin to get continuous readings.

This information allows people with diabetes to note trends in blood sugar and manage their levels accordingly. Visit our dedicated hub for more research-backed information and in-depth resources on diabetes. In addition to eating a healthy diet and limiting foods and drinks that spike blood sugar, a person can try the following tips for keeping insulin levels stable:.

Healthcare professionals may recommend that a person check their blood or urine for ketones and adjust their insulin dosage accordingly. Because blood glucose levels are individualized, a person should follow the specific advice of their healthcare team.

The pancreas produces insulin to help regulate blood sugar levels. Diabetes happens when the pancreas does not produce enough insulin or the body cannot use insulin effectively. Read more about the pancreas.

Cacao contains flavonoids, which may help regulate blood sugar levels. A review points to the findings of several small studies, which suggest that cacao may help with insulin resistance and slow the progression of type 2 diabetes. An easy way to add cacao to the diet is by eating dark chocolate , which contains more cacao than milk chocolate.

However, dark chocolate still contains sugar, and consuming too much of it might still cause a spike in blood sugar. Therefore, a person should consume dark chocolate in moderation.

While dark chocolate typically contains less sugar than milk chocolate, the sugar content of dark chocolate products may vary, and it is important to check the label. The high protein content in fatty fish such as salmon, mackerel, and herring is particularly healthy for people with diabetes, as it has a low impact on blood sugar.

It is filling and provides essential nutrients to help the body grow and repair. People with diabetes should try to eat fatty fish twice per week. As with other foods, preparation is key. The addition of vinegar can also lower the glycemic index of a food, which can help reduce blood sugar spikes.

A study in Japan found that adding pickled foods to rice decreased the glycemic index of the meal significantly Vinegar has been shown to increase insulin response and help control blood sugar when taken with carbs. It is thought to enhance the action of insulin. This could help control blood sugar spikes by encouraging the cells to absorb sugar from the blood.

In one small study, 13 healthy men were given 75 grams of white bread with or without chromium added. Recommended dietary intakes for chromium can be found here. Rich food sources include broccoli, egg yolks, shellfish, tomatoes and Brazil nuts. Magnesium is another mineral that has been linked to blood sugar control.

In one study of 48 people, half were given a mg magnesium supplement along with lifestyle advice, while the other half were just given lifestyle advice. Insulin sensitivity increased in the group given magnesium supplements Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar.

They found that a combination of the two increased insulin sensitivity more than either supplement alone Recommended dietary intakes for magnesium can be found here. Rich food sources include spinach, almonds, avocados, cashews and peanuts.

Chromium and magnesium may help increase insulin sensitivity. Evidence shows they may be more effective together. Cinnamon and fenugreek have been used in alternative medicine for thousands of years.

They have both been linked to blood sugar control. The scientific evidence for the use of cinnamon in blood sugar control is mixed. In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal 43 , 44 , 45 , It found that eating 6 grams of cinnamon with grams of rice pudding significantly reduced blood sugar spikes, compared to eating the pudding alone One review looked at 10 high-quality studies in a total of people with diabetes.

The review found no significant difference in blood sugar spikes after participants had taken cinnamon The European Food Safety Authority EFSA has set the tolerable daily intake of coumarin at 0.

This is around half a teaspoon 1 gram of Cassia cinnamon for a pound kg person One of the properties of fenugreek is that the seeds are high in soluble fiber. An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating Fenugreek may help reduce blood sugar spikes.

It can be added to food, but it does have quite a strong taste, so some people prefer to take it as a supplement. Both cinnamon and fenugreek are relatively safe. They may have beneficial effects on your blood sugar if you take them with a meal that contains carbs.

Berberine is a chemical that can be extracted from several different plants It has been used in traditional Chinese medicine for thousands of years.

Some of its uses include cholesterol reduction, weight loss and blood sugar control 52 , Berberine reduces the amount of sugar produced by the liver and increases insulin sensitivity.

It has even been found to be as effective as some drugs used for type 2 diabetes 54 , 55 , 56 , One study looked at people with type 2 diabetes who either received berberine or a placebo for three months. However, another study found berberine caused side effects in some people, such as diarrhea, constipation and gas Although berberine appears to be fairly safe, speak to your doctor before taking it if you have any medical conditions or are taking any medication.

If you really want to reduce your blood sugar spikes, you should also consider these lifestyle factors that can affect blood sugar.

Stress can negatively affect your health in a number of ways, causing headaches, increased blood pressure and anxiety. It has also been shown to affect blood sugar. As stress levels go up, your body releases certain hormones.

The effect is to release stored energy in the form of sugar into your bloodstream for the fight-or-flight response One study of Italian workers found an increase in work-related stress was directly linked to an increase in blood sugar levels Actively addressing stress has also been found to benefit your blood sugar.

In a study of nursing students, yoga exercises were found to reduce stress and blood sugar spikes following a meal Both too little and too much sleep have been associated with poor blood sugar control.

A study of nine healthy people showed that sleeping too little, or only for 4 hours, increased insulin resistance and blood sugar levels With sleep, quality is as important as quantity. A study found the deepest level of sleep NREM to be most important in terms of controlling blood sugar Alcoholic drinks often contain a lot of added sugar.

This is particularly true for mixed drinks and cocktails, which can contain up to 30 grams of sugar per serving. The sugar in alcoholic drinks will cause blood sugar spikes in the same way as added sugar in food.

Most alcoholic drinks also have little or no nutritional value. As with added sugar, they are effectively empty calories.

Eating to manage blood sugar involves making thoughtful choices about the types and quantities of foods we consume. By focusing on complex carbohydrates, fiber-rich foods, lean proteins, and healthy fats while practicing portion control, you can better manage and stabilize blood sugar levels.

With conscious eating and a balanced lifestyle, maintaining optimal blood sugar levels can become an achievable goal. If you have specific dietary requirements or are managing a medical condition like diabetes, it is essential to work with a healthcare professional or registered dietitian.

Consider meeting with our mend team of dietitians to learn more! Check out here to sign up for a discovery call for our nutrition counseling sessions. You may be familiar with the anti-inflammatory diet, where the foods we consume play a role in reducing chronic inflammation in our bodies, but may be curious about which foods and nutrients, in particular, can help fight inflammation.

In our pursuit of wellness, we often find ourselves caught in the ebb and flow of health trends. From the unconventional to the time-honored, these trends often claim to hold the key to a healthier life. We are thrilled to announce a partnership between Mend and Dr. Christopher Palmer of Signature Orthopedics.

Design by Lustre. This website uses cookies to ensure you get the best experience. See info. Cart 0. Your cart is empty. Shop All. What is blood sugar? Why does blood sugar matter? Tips for Stabilizing Blood Sugar: 1. Choosing Appropriate Types of Carbohydrates: Choosing the appropriate carbohydrates is crucial for blood sugar management.

Increasing Fruits and Vegetables: We often hear that fruits should be eliminated from the diet to control blood sugar, but the opposite is true.

Incorporating Lean and Plant-Based Protein Protein is important for many reasons, including its role in building and maintaining muscle mass, promoting satiety, or fullness, and even immune function.

Limiting Sugar-Sweetened Beverages and Refined Carbohydrates Unsurprisingly, the impact of a can of soda versus a piece of fruit will have vastly different outcomes on our blood sugar. Consistent Meal Timing and Nutrient Pairing Building a balanced meal plate is of the utmost importance in controlling our blood glucose levels.

Managing Stress: Certain hormones are secreted by our bodies during stressful situations, including emotional stress, illness, or infection. Improving Sleep Health: Just like elevated stress levels can raise blood sugar levels, so can lack of sleep.

Work with a Registered Dietitian : While these tips above will help you to get or keep your blood glucose levels within a healthy range, working directly with a Registered Dietitian can help you to make individualized, specific modifications to your diet and lifestyle that are customized just for you.

Certain types Superfood supplement for weight loss Strategies for maintaining stable sugar levels, such as non-starchy vegetables, whole maintzining, and healthy fats, may mintaining stabilize insulin sutar blood sugar levels. A person living with diabetes can eat a balanced diet without giving up their favorite foods. Moderation and careful food choices are key to maintaining healthy blood sugar levels. When a person eats carbohydrates, their body releases the hormone insulin. Insulin helps the body use and store these carbohydrates, lowering blood sugar levels. Strategies for maintaining stable sugar levels

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Foods now have to display the amount of added sugars they contain in grams and as a percentage of the recommended daily maximum intake. An alternative option to giving up sugar entirely is to replace it with sugar substitutes. Sugar is effectively empty calories. It causes an immediate blood sugar spike and high intake is associated with insulin resistance.

At present, two out of three adults in the US are considered to be overweight or obese Being overweight or obese can make it more difficult for your body to use insulin and control blood sugar levels. This can lead to blood sugar spikes and a corresponding higher risk of developing type 2 diabetes.

Weight losson the other hand, has been shown to improve blood sugar control. In one study, 35 obese people lost an average of Being overweight makes it difficult for your body to control blood sugar levels.

Even losing a little weight can improve your blood sugar control. Exercise helps control blood sugar spikes by increasing the sensitivity of your cells to the hormone insulin.

Exercise also causes muscle cells to absorb sugar from the blood, helping to lower blood sugar levels Both high-intensity and moderate-intensity exercise have been found to reduce blood sugar spikes. One study found similar improvements in blood sugar control in 27 adults who carried out either medium- or high-intensity exercise One study found exercise performed before breakfast controlled blood sugar more effectively than exercise done after breakfast Increasing exercise also has the added benefit of helping with weight loss, a double whammy to combat blood sugar spikes.

It dissolves in water to form a gel-like substance that helps slow the absorption of carbs in the gut. This results in a steady rise and fall in blood sugar, rather than a spike 24 Fiber can also make you feel full, reducing your appetite and food intake Fiber can slow the absorption of carbs and the release of sugar into the blood.

It can also reduce appetite and food intake. When you are dehydrated, your body produces a hormone called vasopressin. This encourages your kidneys to retain fluid and stop the body from flushing out excess sugar in your urine. It also prompts your liver to release more sugar into the blood 2728 A long-term study on 4, people in Sweden found that, over How much water you should drink is often up for discussion.

Essentially, it depends on the individual. Stick to water rather than sugary juice or sodas, since the sugar content will lead to blood sugar spikes. Dehydration negatively affects blood sugar control. Over time, it can lead to insulin resistance and type 2 diabetes.

Vinegar, particularly apple cider vinegarhas been found to have many health benefits. It has been linked to weight loss, cholesterol reduction, antibacterial properties and blood sugar control 3132 Several studies show that consuming vinegar can increase insulin response and reduce blood sugar spikes 31343536 One study found vinegar significantly reduced blood sugar in participants who had just consumed a meal containing 50 grams of carbs.

The study also found that the stronger the vinegar, the lower the blood sugar Another study looked into the effect of vinegar on blood sugar after participants consumed carbs. The addition of vinegar can also lower the glycemic index of a food, which can help reduce blood sugar spikes. A study in Japan found that adding pickled foods to rice decreased the glycemic index of the meal significantly Vinegar has been shown to increase insulin response and help control blood sugar when taken with carbs.

It is thought to enhance the action of insulin. This could help control blood sugar spikes by encouraging the cells to absorb sugar from the blood.

In one small study, 13 healthy men were given 75 grams of white bread with or without chromium added. Recommended dietary intakes for chromium can be found here. Rich food sources include broccoli, egg yolks, shellfish, tomatoes and Brazil nuts. Magnesium is another mineral that has been linked to blood sugar control.

In one study of 48 people, half were given a mg magnesium supplement along with lifestyle advice, while the other half were just given lifestyle advice.

Insulin sensitivity increased in the group given magnesium supplements Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar. They found that a combination of the two increased insulin sensitivity more than either supplement alone Recommended dietary intakes for magnesium can be found here.

Rich food sources include spinach, almonds, avocados, cashews and peanuts. Chromium and magnesium may help increase insulin sensitivity. Evidence shows they may be more effective together.

Cinnamon and fenugreek have been used in alternative medicine for thousands of years. They have both been linked to blood sugar control. The scientific evidence for the use of cinnamon in blood sugar control is mixed. In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal 434445 It found that eating 6 grams of cinnamon with grams of rice pudding significantly reduced blood sugar spikes, compared to eating the pudding alone One review looked at 10 high-quality studies in a total of people with diabetes.

The review found no significant difference in blood sugar spikes after participants had taken cinnamon The European Food Safety Authority EFSA has set the tolerable daily intake of coumarin at 0.

This is around half a teaspoon 1 gram of Cassia cinnamon for a pound kg person One of the properties of fenugreek is that the seeds are high in soluble fiber. An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating Fenugreek may help reduce blood sugar spikes.

It can be added to food, but it does have quite a strong taste, so some people prefer to take it as a supplement. Both cinnamon and fenugreek are relatively safe.

: Strategies for maintaining stable sugar levels

Fast ways to stabilize blood sugar if you have diabetes

Use a blood sugar meter also called a glucometer or a continuous glucose monitor CGM to check your blood sugar. A blood sugar meter measures the amount of sugar in a small sample of blood, usually from your fingertip. A CGM uses a sensor inserted under the skin to measure your blood sugar every few minutes.

How often you check your blood sugar depends on the type of diabetes you have and if you take any diabetes medicines. A blood sugar target is the range you try to reach as much as possible. These are typical targets:. Your blood sugar targets may be different depending on your age, any additional health problems you have, and other factors.

Be sure to talk to your health care team about which targets are best for you. Low blood sugar also called hypoglycemia has many causes, including missing a meal, taking too much insulin, taking other diabetes medicines, exercising more than normal, and drinking alcohol.

Know what your individual symptoms are so you can catch low blood sugar early and treat it. Low blood sugar can be dangerous and should be treated as soon as possible. Driving with low blood sugar can be dangerous, so be sure to check your blood sugar before you get behind the wheel.

Carry supplies for treating low blood sugar with you. If you feel shaky, sweaty, or very hungry or have other symptoms, check your blood sugar. Wait for 15 minutes and then check your blood sugar again.

If you have problems with low blood sugar, ask your doctor if your treatment plan needs to be changed. Many things can cause high blood sugar hyperglycemia , including being sick, being stressed, eating more than planned, and not giving yourself enough insulin.

Over time, high blood sugar can lead to long-term, serious health problems. Symptoms of high blood sugar include:. If you get sick , your blood sugar can be hard to manage. You may not be able to eat or drink as much as usual, which can affect blood sugar levels. High ketones can be an early sign of diabetic ketoacidosis, which is a medical emergency and needs to be treated immediately.

Ketones are a kind of fuel produced when fat is broken down for energy. While fruits do contain carbohydrates, or natural sugar, they also contain a wealth of fiber, vitamins, and minerals, which all contribute to improved health outcomes and the reduction of chronic disease development.

Watermelon, grapes, and bananas often get an unfair bad reputation; rather than eliminating them from the diet, focus on choosing a moderate portion size of these fruits. Non-starchy vegetables are low in carbohydrates and high in fiber, making them an ideal piece of the puzzle in controlling blood sugar.

Rather than choosing fruit or vegetable juices, opt for the whole fruit or vegetable. The fiber found in produce will help to prevent a spike in blood sugar levels. Produce is filling, versatile, and satisfying.

Aim to make ½ your lunch and dinner plate vegetables. Protein is important for many reasons, including its role in building and maintaining muscle mass, promoting satiety, or fullness, and even immune function. Protein also plays a role in blood sugar management.

When paired with carbohydrates, protein foods can help to minimize the spike in blood sugar that comes from eating carbs alone. Enjoy lean sources of protein such as eggs, poultry, fish, dairy, and plant-based proteins like legumes, beans, nuts, and seeds.

When dehydrated, the concentration of water in our blood decreases which can lead to a rise in blood sugar levels. Staying well-hydrated helps to prevent swings in your blood sugar, so keep water, seltzer, or other sugar-free beverages handy throughout the day.

Unsurprisingly, the impact of a can of soda versus a piece of fruit will have vastly different outcomes on our blood sugar. Not only do refined carbohydrates often contain added sugars, they lack fiber. This can lead to a higher spike in blood sugar levels. Enjoy these fun foods and beverages in moderation, and do so mindfully.

Building a balanced meal plate is of the utmost importance in controlling our blood glucose levels. Pairing complex carbohydrates with protein, healthy fat, and fiber can help to reduce spikes in blood sugar levels. As a general guideline, aim for ½ of your plate non-starchy vegetables, ¼ of your plate lean proteins, and ¼ of your plate from carbohydrate-rich foods.

When we eat consistently throughout the day, our blood sugar levels are more likely to be consistent and stable. Try not to skip meals, and feel free to enjoy balanced, nourishing snacks between meals if your body needs them.

Rather than following intermittent fasting, choose to fuel your body consistently throughout the day with a variety of nutrients. Eating consistently throughout the day can help promote consistent blood sugar levels. Even just minutes of physical activity after a meal can help to lower blood sugar levels!

Certain hormones are secreted by our bodies during stressful situations, including emotional stress, illness, or infection. This can result in an increase in the release of glucose from the liver into our bloodstream or a reduction of insulin released into the blood, thus increasing blood sugar.

While nobody can live a totally stress-free life, try to find ways to reduce stress in your life and promote self-care to keep blood sugar levels in a healthy range. Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar.

They found that a combination of the two increased insulin sensitivity more than either supplement alone Recommended dietary intakes for magnesium can be found here.

Rich food sources include spinach, almonds, avocados, cashews and peanuts. Chromium and magnesium may help increase insulin sensitivity. Evidence shows they may be more effective together.

Cinnamon and fenugreek have been used in alternative medicine for thousands of years. They have both been linked to blood sugar control. The scientific evidence for the use of cinnamon in blood sugar control is mixed. In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal 43 , 44 , 45 , It found that eating 6 grams of cinnamon with grams of rice pudding significantly reduced blood sugar spikes, compared to eating the pudding alone One review looked at 10 high-quality studies in a total of people with diabetes.

The review found no significant difference in blood sugar spikes after participants had taken cinnamon The European Food Safety Authority EFSA has set the tolerable daily intake of coumarin at 0. This is around half a teaspoon 1 gram of Cassia cinnamon for a pound kg person One of the properties of fenugreek is that the seeds are high in soluble fiber.

An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating Fenugreek may help reduce blood sugar spikes. It can be added to food, but it does have quite a strong taste, so some people prefer to take it as a supplement. Both cinnamon and fenugreek are relatively safe.

They may have beneficial effects on your blood sugar if you take them with a meal that contains carbs.

Berberine is a chemical that can be extracted from several different plants It has been used in traditional Chinese medicine for thousands of years. Some of its uses include cholesterol reduction, weight loss and blood sugar control 52 , Berberine reduces the amount of sugar produced by the liver and increases insulin sensitivity.

It has even been found to be as effective as some drugs used for type 2 diabetes 54 , 55 , 56 , One study looked at people with type 2 diabetes who either received berberine or a placebo for three months. However, another study found berberine caused side effects in some people, such as diarrhea, constipation and gas Although berberine appears to be fairly safe, speak to your doctor before taking it if you have any medical conditions or are taking any medication.

If you really want to reduce your blood sugar spikes, you should also consider these lifestyle factors that can affect blood sugar. Stress can negatively affect your health in a number of ways, causing headaches, increased blood pressure and anxiety.

It has also been shown to affect blood sugar. As stress levels go up, your body releases certain hormones. The effect is to release stored energy in the form of sugar into your bloodstream for the fight-or-flight response One study of Italian workers found an increase in work-related stress was directly linked to an increase in blood sugar levels Actively addressing stress has also been found to benefit your blood sugar.

In a study of nursing students, yoga exercises were found to reduce stress and blood sugar spikes following a meal Both too little and too much sleep have been associated with poor blood sugar control.

A study of nine healthy people showed that sleeping too little, or only for 4 hours, increased insulin resistance and blood sugar levels With sleep, quality is as important as quantity. A study found the deepest level of sleep NREM to be most important in terms of controlling blood sugar Alcoholic drinks often contain a lot of added sugar.

This is particularly true for mixed drinks and cocktails, which can contain up to 30 grams of sugar per serving. The sugar in alcoholic drinks will cause blood sugar spikes in the same way as added sugar in food.

Most alcoholic drinks also have little or no nutritional value. As with added sugar, they are effectively empty calories. Furthermore, over time, heavy drinking can decrease the effectiveness of insulin, which leads to high blood sugar and can eventually lead to type 2 diabetes However, studies show that moderate, controlled drinking can actually have a protective effect when it comes to blood sugar control and can also lower the risk of developing type 2 diabetes 67 , 68 , Poor sleep, stress and high alcohol intake all negatively affect blood sugar.

Simple dietary changes, such as sticking to a low-carb, high-fiber diet and avoiding added sugars and refined grains, can help you avoid blood sugar spikes. Exercising regularly, maintaining a healthy weight and drinking plenty of water can also have added benefits to your health beyond helping to control your blood sugar.

That said, if you have any medical conditions or are on any medications, speak to your doctor before making any changes to your diet. For most people, making these simple diet and lifestyle changes is a great way to lower your risk of developing insulin resistance or type 2 diabetes.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.

9 Tips for Stabilizing Blood Sugar Levels

With improved insulin sensitivity, it will be easier for the cells in your body to let the glucose in, leading to more stable and improved levels of blood sugar.

You can include both types of fiber in your diet by consuming things like fruits, vegetables, oats, whole grains, and legumes. Hydration is always important, but drinking water can especially help with stabilizing blood sugar in a couple of really important ways. The first way is straightforward.

The second way is that drinking water adds volume to your blood. Drinking water reduces glucose concentration , which helps to stabilize blood sugar levels. Along with consuming less sugary beverages, it can be beneficial to reduce how much sugar you eat.

Refined sugar, as we mentioned previously, is quickly digestible and can lead to a spike in blood sugar. However, even sugar variations like honey, which are generally considered to be healthy, can lead to high blood sugar levels. This may be because honey has a similarly high glycemic index to sugar, which can lead to rapid blood sugar spikes.

Reducing stress helps to reduce inflammation, helps regulate hunger, and can help to keep your glucose levels stable too. Stress is a reaction in the body that can have many adverse effects on our health, and chronically high stress levels can even encourage insulin resistance and cause glucose spikes.

According to Diabetes UK , stress causes high levels of hormones such as cortisol and adrenaline. These hormones, like inflammatory molecules, will make it harder for your body to respond to insulin properly.

Getting adequate sleep is important for your overall health , and it can also help increase insulin sensitivity by reducing stress and mitigating inflammation. Not getting enough sleep is also a risk factor for developing insulin resistance.

So, it may be time to prioritize getting to bed on time and catching those Zs. Maintaining a healthy weight and body composition can be very beneficial in stabilizing blood sugar.

This is because having a lower body fat percentage means that there are less molecules competing with insulin to get to your cells. Plus, for those with prediabetes, weight loss can decrease the risk of developing type 2 diabetes in the future by improving blood sugar levels.

Getting adequate protein in your diet can help prevent glucose spikes by slowing down digestion. The key is to focus on finding the right balance of protein , carbohydrates, and fats for your body. This is where an individualized approach either with a continuous glucose monitor CGM , dietitian, or both can help you create a diet plan that works for you..

Similarly, a diet high in fat and refined carbohydrates can contribute to insulin resistance, so it can be beneficial to pair your carbohydrates with fiber or protein to improve blood glucose levels.

Speak with a dietitian or nutritionist to determine the right range of protein consumption for you based on your weight and activity levels. Fatigue is common in those with both type 1 and type 2 diabetes , and can indicate imbalanced blood sugar.

The large influx of easy to digest sugar causes the pancreas to overcompensate by pumping out too much insulin, which plummets the blood sugar lower than when it started. This is often associated with feelings of an energy crash. Research suggests that intense cravings for high carbohydrate foods can actually indicate low blood sugar levels.

Some studies have illustrated that obesity is linked to diabetes or insulin resistance , both of which are marked by high blood sugar levels. The research suggests that those who do not secrete enough insulin to make up for the insulin resistance are at higher risk for becoming obese.

Rich food sources include broccoli, egg yolks, shellfish, tomatoes and Brazil nuts. Magnesium is another mineral that has been linked to blood sugar control. In one study of 48 people, half were given a mg magnesium supplement along with lifestyle advice, while the other half were just given lifestyle advice.

Insulin sensitivity increased in the group given magnesium supplements Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar. They found that a combination of the two increased insulin sensitivity more than either supplement alone Recommended dietary intakes for magnesium can be found here.

Rich food sources include spinach, almonds, avocados, cashews and peanuts. Chromium and magnesium may help increase insulin sensitivity.

Evidence shows they may be more effective together. Cinnamon and fenugreek have been used in alternative medicine for thousands of years. They have both been linked to blood sugar control.

The scientific evidence for the use of cinnamon in blood sugar control is mixed. In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal 43 , 44 , 45 , It found that eating 6 grams of cinnamon with grams of rice pudding significantly reduced blood sugar spikes, compared to eating the pudding alone One review looked at 10 high-quality studies in a total of people with diabetes.

The review found no significant difference in blood sugar spikes after participants had taken cinnamon The European Food Safety Authority EFSA has set the tolerable daily intake of coumarin at 0.

This is around half a teaspoon 1 gram of Cassia cinnamon for a pound kg person One of the properties of fenugreek is that the seeds are high in soluble fiber. An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating Fenugreek may help reduce blood sugar spikes.

It can be added to food, but it does have quite a strong taste, so some people prefer to take it as a supplement. Both cinnamon and fenugreek are relatively safe. They may have beneficial effects on your blood sugar if you take them with a meal that contains carbs.

Berberine is a chemical that can be extracted from several different plants It has been used in traditional Chinese medicine for thousands of years. Some of its uses include cholesterol reduction, weight loss and blood sugar control 52 , Berberine reduces the amount of sugar produced by the liver and increases insulin sensitivity.

It has even been found to be as effective as some drugs used for type 2 diabetes 54 , 55 , 56 , One study looked at people with type 2 diabetes who either received berberine or a placebo for three months.

However, another study found berberine caused side effects in some people, such as diarrhea, constipation and gas Although berberine appears to be fairly safe, speak to your doctor before taking it if you have any medical conditions or are taking any medication.

If you really want to reduce your blood sugar spikes, you should also consider these lifestyle factors that can affect blood sugar. Stress can negatively affect your health in a number of ways, causing headaches, increased blood pressure and anxiety. It has also been shown to affect blood sugar.

As stress levels go up, your body releases certain hormones. The effect is to release stored energy in the form of sugar into your bloodstream for the fight-or-flight response One study of Italian workers found an increase in work-related stress was directly linked to an increase in blood sugar levels Actively addressing stress has also been found to benefit your blood sugar.

In a study of nursing students, yoga exercises were found to reduce stress and blood sugar spikes following a meal Both too little and too much sleep have been associated with poor blood sugar control. A study of nine healthy people showed that sleeping too little, or only for 4 hours, increased insulin resistance and blood sugar levels With sleep, quality is as important as quantity.

A study found the deepest level of sleep NREM to be most important in terms of controlling blood sugar Alcoholic drinks often contain a lot of added sugar.

This is particularly true for mixed drinks and cocktails, which can contain up to 30 grams of sugar per serving. The sugar in alcoholic drinks will cause blood sugar spikes in the same way as added sugar in food. Most alcoholic drinks also have little or no nutritional value. As with added sugar, they are effectively empty calories.

Furthermore, over time, heavy drinking can decrease the effectiveness of insulin, which leads to high blood sugar and can eventually lead to type 2 diabetes However, studies show that moderate, controlled drinking can actually have a protective effect when it comes to blood sugar control and can also lower the risk of developing type 2 diabetes 67 , 68 , Poor sleep, stress and high alcohol intake all negatively affect blood sugar.

Simple dietary changes, such as sticking to a low-carb, high-fiber diet and avoiding added sugars and refined grains, can help you avoid blood sugar spikes. Exercising regularly, maintaining a healthy weight and drinking plenty of water can also have added benefits to your health beyond helping to control your blood sugar.

That said, if you have any medical conditions or are on any medications, speak to your doctor before making any changes to your diet. For most people, making these simple diet and lifestyle changes is a great way to lower your risk of developing insulin resistance or type 2 diabetes.

In people with and without type 2 diabetes, spikes in blood sugar levels can cause hunger, a craving for high-calorie foods, and fatigue, and even have links to depression and fertility. This happens because when your blood sugar levels crash back down, the cravings centre in the brain activates.

there are things you can do to help slow down how quickly your body absorbs glucose to keep your blood sugar levels stable. For people with type 2 diabetes, recognising the symptoms of high blood sugar is a really important part of managing the condition.

Symptoms of a blood sugar spike include:. If you experience any of these symptoms, be sure to check your level and take appropriate steps to get it back down, such as hydrating and exercising. If you notice your blood sugar is spiking more frequently than usual, speak to your medical team as you might need to make changes to your treatment plan.

CGMs are available to purchase privately, and not everybody can afford them, so an alternative is using finger prick blood tests. These tips can help people with and without type 2 diabetes keep their blood sugar spikes to a minimum:. A sugary start will cause a big spike in your blood sugar levels, while a savoury meal will keep levels steadier—this can determine your cravings and hunger pains for the rest of the day.

Bonus points if you can sneak in a portion of whole fruit as well! With the intestines lined with fibre and food arriving at a slower rate for absorption, blood glucose levels will rise gradually rather than rush in and cause a spike.

Even the effects of a bowl of pasta can be mitigated slightly by eating a salad course first! Dessert is the last course of a meal but it might be beneficial to take this mindset with you for all things sugar.

While your intestines are busy absorbing all the other goodness from your food, the sugar will be absorbed at a much slower rate. So, if you fancy a sweet treat, try to eat it after one of your main meals rather than in isolation.

Fruit is good for everyone—it contains tonnes of healthy vitamins and minerals, as well as natural fibres. Sure, fruit is sugary but as natural sugar its vastly better than the processed sugar found everywhere else.

Juices and smoothies might sound healthy but they contain a lower amount of healthy nutrients and a much higher dose of not always natural sugar, meaning your blood sugar levels will rocket. Gentle movement after you eat can help get your glucose levels back down as blood sugar is taken up by muscles for fuel.

Research suggests that a walk after dinner, often the biggest meal of the day, can significantly reduce blood sugar levels for the next 24 hours. This list is by no means exhaustive but you might find it a helpful reference point when thinking about foods that can cause your blood sugar levels to spike:.

But the good news is, we can use the amazing power of diet to keep things under control. Glucotypes reveal new patterns of glucose dysregulation. PLoS Bio 16 7 :e Accessible here. Circulating glucose levels modulate neural control of desire for high-calorie foods in humans.

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8 Tips to Avoid Blood Sugar Dips and Spikes So check your blood sugar level before you go to sleep. Most types of birth control are safe to use when you have diabetes. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. If you experience any of these symptoms, be sure to check your level and take appropriate steps to get it back down, such as hydrating and exercising. Other tips include:. Examples include lettuce, cucumbers, broccoli, tomatoes and green beans.
Keeping blood glucose levels within a safe range can reduce the risk of Tart cherry juice for kidney health and Micronutrient deficiency risks disease. Blood Strrategies Citrus aurantium for joint support a sygar that supplies energy maintainingg the body. Blood glucose monitoring measures the amount of sugar that the blood is transporting during a single instant. People can obtain this sugar from their diet. However, glucose is also created by the body as it produces glucose and breaks down stored glucose. The human body regulates blood glucose levels so that they remain moderate: enough glucose to fuel the cells, though not enough to overload the bloodstream.

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