Go for a walk after eating. Eat most of your calories early in the day. Be sure to eat fiber with your meals and snacks. The type of fat you eat can also play a role.
A study shows that it's possible to lower blood sugar spikes after eating if you skip foods with lots of butter and instead choose a meal made with a little olive oil. With the exception of pineapples and melons, most fruits have low GI scores of 55 or less. This is because most fresh fruits contain a lot of water and fiber to balance their natural sugar, which is called fructose. Normal potatoes have a high glycemic index, but sweet potatoes and yams have low scores and are very nutritious.
The ADA suggests that, instead of just looking at the sugar content, always check the total amount of carbohydrates in a product, which includes the amounts of starch, fiber, sugar and sugar alcohols. The higher (and lower) the blood sugar levels, the greater the chance of damaging vessels and other parts of the body. While dark chocolate generally contains less sugar than milk chocolate, the brands may differ and it's important to check the label for sugar content. If you're trying to control your diabetes, you already know that it's important to keep track of your blood sugar levels.
A small study found that men at risk of diabetes could benefit from following a time-restricted diet, which may improve blood sugar control. Research has shown that people with diabetes who consume enough fiber every day can better control their blood sugar level than those who don't. Important factors in an effective diabetic diet include moderation and careful choice of foods to maintain healthy blood sugar levels. People looking to control their blood sugar levels should choose foods with low or medium gastrointestinal scores.
Taking high-quality, well-researched botanical or nutrient supplements can help increase insulin sensitivity and lower blood sugar levels. For people with diabetes, foods and beverages that are slowly absorbed by the body are best because they don't cause blood sugar spikes or drops. Because they contain fiber and are less processed, these foods don't cause as many changes in blood sugar levels. A small study shows that when people ate a 500-calorie breakfast with 35% protein, their blood sugar levels after meals were lower than those who started the day with high-carbohydrate foods.
Stay away from refined carbohydrates, such as soft drinks, candy, white pasta, white rice, white bread and other processed foods, as they can cause your blood sugar to rise quickly. A sharp drop from a high blood glucose level to a normal level can cause the brain to think there is a crisis and cause symptoms of a low blood glucose level. A study shows that people with diabetes who don't eat breakfast have higher blood sugar spikes after lunch and dinner. It's best to avoid sweetened or flavored yogurts, which often contain too much sugar for a person looking to lower their blood sugar levels.