High blood sugar (also called hyperglycemia) is a common problem that can increase your risk of developing diabetes, heart disease, and other serious health issues. To get your blood sugar back to normal and avoid these negative consequences, it’s important to monitor your intake of carbohydrates. In fact, keeping tabs on the number of grams of carbs in each meal is one of the best ways to keep your blood sugar within a healthy range. However, this doesn’t mean you have to give up all your favorite foods. There are plenty of natural ways to balance blood sugar that don’t require a complete dietary overhaul. Check out these 5 tips for balancing your glucose levels naturally:
Eat protein at every meal
Protein is metabolized more slowly than carbs, helping to reduce fluctuations in blood sugar. In fact, research has shown that people who eat a high-protein diet have reduced blood sugar levels as well as reduced insulin levels compared to those who eat a high-carb diet. Although eating more protein may increase your caloric intake, it’s not necessarily a bad thing. A high-protein diet is often high in nutrients as well, which can help improve your overall health. If you currently eat a low-protein diet, start by adding protein to one meal per day. Then, over time, you can increase the amount you eat until you’re getting about 25% of your total calories from protein.
Add fiber to your diet
The best way to balance your blood sugar is to eat fewer carbohydrates. However, this doesn’t mean you have to eliminate these nutrients from your diet completely. You can simply reduce your carb intake by adding more fiber to your diet. Fiber is a type of carbohydrate that your body can’t break down and digest. It’s also one of the most powerful tools for balancing blood sugar because it slows down the rate at which the rest of your meal is broken down. Because of its ability to slow down digestion, fiber can significantly reduce your blood sugar levels. It can also help you feel full, which can prevent overeating and unwanted weight gain.
Choose healthy fats
The term “healthy fats” refers to poly- and monounsaturated fats (and not saturated fats). These are all great for your health, but they also play a crucial role in balancing blood sugar. In fact, one study found that participants who ate a low-carb diet supplemented with healthy fats had reduced blood sugar levels compared to those who ate a low-carb diet without these fats. Similarly, another study found that healthy fats can reduce the amount of insulin people with Type 2 diabetes need to control their glucose levels. Given that eating too many carbs can increase blood sugar, it makes sense to eat healthy fats alongside them. This can help prevent blood sugar spikes due to the reduced amount of insulin needed to process carbohydrates.
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Get plenty of exercise
Exercising regularly can have a huge impact on your blood sugar levels, but you have to do it the right way. It’s not enough to just exercise a couple times per week; you have to make it an integral part of your daily routine. If you have Type 2 diabetes, it’s recommended that you exercise for two and a half hours per week. For people without this condition, it’s recommended that you exercise for 90 minutes per week. People with Type 2 diabetes may need to exercise even more than this. In fact, one study found that exercising for five hours per week may be enough to reverse the condition. However, it’s important to get the right type of exercise. While it’s helpful for people with Type 2 diabetes, exercise for people with Type 1 diabetes can actually increase glucose levels.
Monitor your blood glucose levels
If you’re struggling to balance your blood sugar and are unsure of where you’re going wrong, it may be a good idea to monitor your glucose levels to see what’s going on. A blood glucose meter is a device that you prick your finger and place a blood sample on to get a blood glucose reading. It’s a cheap and easy way to keep tabs on your glucose levels, so you can see which foods are causing problems. How often you monitor your blood glucose levels will depend on your situation. For example, you’re likely to monitor more regularly when you’re adjusting to a new diet.
Conclusion
Blood sugar imbalances are a serious health issue that can lead to long-term health complications if left untreated. Fortunately, there are plenty of ways to balance blood sugar naturally, including eating protein at every meal, adding fiber to your diet, choosing healthy fats, getting plenty of exercise, and monitoring your glucose levels. Remember, you don’t have to live with high blood sugar. By following these tips, you can bring your glucose levels back down to normal and avoid serious health complications.