You need to watch your diet and exercise.
According to the CDC (Centers for Disease Control and Prevention in the US), overeating, being overweight or systemic stress can increase glucose levels and lead to unwanted symptoms such as fatigue and blurred vision.
For many, exercise, medication, and dietary changes help control these problems. And while exercise and therapy improve the condition, keeping track of your diet and habits can be a little more difficult.
Let's start with diet. It should consist of seafood, fruits and vegetables rich in fiber and healthy fats, and limit refined carbohydrates. Although it is always easier to advise than to do, you still have to control your diet.
We've rounded up the top eating habits to follow to avoid blood sugar spikes and the unpleasant side effects that come with them. By incorporating these patterns into your meal plan, you can keep your glucose spikes to a minimum and feel much better.
Start with vegetables
One of the best ways to minimize blood sugar spikes is to start every meal with vegetables — ideally – leafy greens, cucumbers, zucchini or other non-starchy vegetables, nutritionists say.
Then eat protein, healthy fats, and then carbohydrates (rice, potatoes, etc.). Fiber, followed by fat and protein, help dampen any spike in blood sugar.
Combine carbs with fats
It may seem difficult, but eating a serving of fat along with carbohydrates can do wonders for your blood sugar.
When snacking, always combine carbohydrates with fats or proteins. For example, if you're going to eat an apple or a few berries, add a handful of nuts, nut butter, cheese, yogurt, or another source of healthy fat or protein as well. This will result in a smaller blood sugar spike, since fat (and protein to a lesser extent) are digested more slowly than carbohydrates and rarely cause blood sugar to rise. spike on its own.
It is better not to eat only carbohydrates.
If you want to control your blood sugar, follow these proportions: 1-2 servings of carbohydrates per meal (30 g or less) and pair those carbs with enough protein (30 plus grams) and healthy. fat (1-3 servings).
Eat a balanced diet
It may seem obvious, but a balanced diet does wonders for normalizing blood sugar levels.
When it comes to dietary glucose spike prevention, it's best to eat a balanced meal or snack.
Highly processed or «refined» carbohydrates lead to a spike in blood sugar. But does that mean we should avoid them? No. We need to eat carbohydrates (even refined ones) in balance with other nutrients. Combining carbohydrates with fats, proteins and fiber will slow down the absorption of carbohydrates from food, increasing the variety of nutrients.
A dietary regimen focused on various macronutrients and fiber is the best defense against blood sugar spikes.
Add fruits or vegetables to every meal and afternoon snack.
Include more fiber in your diet < p>Getting an extra dose of fiber on your menu can't hurt and will even lead to stable blood sugar levels.
95% of people don't reach the recommended fiber intake of 14 grams per 1,000 calories, or about 25 to 38 grams per day.
Fiber, especially soluble fiber, can help control blood sugar levels by forming a gel-like substance with water that delays the rate at which carbohydrates are digested and absorbed. Two great sources are oats and beans.
Eat early
Eating early in the day is healthier, and for anyone who needs to control their glucose levels, there is another reason to eat dinner early.
< p>Studies show that people who consume more total calories earlier in the day can control their blood sugar better than those who consume the same amount of calories with a larger percentage shift later in the day.
Our body is better handles carbohydrates earlier when we're active during the day than sitting on the couch at night when our digestive system slows down in preparation for sleep.
Try the old adage: «breakfast like a king, dine like a prince, and dine like a beggar» to better control blood sugar levels.