10 rules for diabetes
- Dietitian.Lauren Hmede
- Mar 27, 2019
- 2 min read
10 Blood Sugar Rules We Should All Be Following To Stay Fuelled & Happy
Obesity, sugar cravings, low level of energy among with unhealthy food choices are linked to poor health including both physical and mental.
Food can fuel your health or feed disease. So making smart choices and adapting healthy lifestyle are key points to improve overall health.
Some tips are a must for people with diabetes in order to keep blood sugar under control.
1. Eat healthy fats.
In order to switch your body from sugar-burner state to fat-burner state you need to consume adequate intake of healthy fats.
Fats not only improve satiety feeling but also curb cravings toward sugary food.
Choose always healthy fat sources like avocado, olive oil, nuts and seeds.
2. Choose natural sweeteners wisely.
You need to cut back totally on sugar and replace it with sweeteners but you need to choose the right option as not all of them are equal. Good options could be 100 percent organic, unprocessed monk fruit extract and stevia.
3. be mindful of fruit.
You need to take fruits in moderation as high fructose content could affect blood sugar.
You need to choose also low fructose fruits such as lemons, limes, and berries. And as a bonus, berries are loaded with powerful antioxidants.
4. Choose the right diet for you.
There is no a perfect diet for all people. Some diets suits for diabetic patients and these include a paleo diet, AIP diet, and ketogenic diet. In fact, a high-fat, moderate-protein, and low-carb ketogenic diet has been shown to reverse symptoms of type 2 diabetes in just 10 weeks.
5. Lower your healthy carbs.
You need to skip refined carbs in addition to some starchy vegetables like sweet potatoes in moderation and add more non starchy option like green leafy vegetables and broccoli.
6. Take a break from eating.
Try intermittent fasting which becomes popular and has been linked to lower risk of inflammation and control blood sugar.
7. Support all areas of your body.
Take care of your overall health as one system can affect many areas. For example a bacterial imbalance in the gut could affect blood sugar level.
8. Keep moving.
Exercise is very important to your overall health as it increases use to glucose by muscles after workout. Have minimum 150 minutes of exercise weekly and make sure to have both strength-type and aerobic exercise.
9. Add in natural medicines.
Consider plant-based food to lower blood sugar. Cinnamon contains a bioflavonoid called proanthocyanidin that can lower triglycerides and blood sugar, and the adaptogenic mushroom reishi down regulates the alpha-glucosidase enzyme that breaks down starch into sugar.
10. Manage your stress.
Be mindful about stressful situation as stress has been linked to many health risks.
Stress increases the level of cortisol which causes blood sugar spike. Make sure to deal with stress by meditation or have a walk in the nature could help.
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