Regulating Blood Sugar to Prevent Diabetes
Regulating your blood sugar levels is key to a good health, even if you don’t have diabetes. Keeping the blood sugar in control is essential, especially in North America, where the consumption of high quantities of sugar and carbohydrates is very high.
Diabetes is a very common problem today, and an important cause for Type 2 diabetes is the imbalance of blood sugar. People at risk for developing Type 2 diabetes should try to prevent developing it, because once the illness sets in, it way more difficult to manage it, and management through medication is almost always required. Consider some of the natural that will help regulate blood sugar level, and prevent you from getting diabetes.
Healthy Life for Lowering and Managing Blood Sugar
Naturally Lower Blood Sugar with a Healthy Diet
The best way to lower blood sugar level is through appropriate diet and exercise. Managing sugar levels does not mean you have to keep it below lower limits; instead, it should be even and balanced at all times. Eating habits contribute a lot when it comes to regulating body sugar level. Frequent and small meals after every 4-5 hours can help maintain a balanced sugar level in the body. Also getting the proper nutritious food, is essential. Sugar, corn syrup, should be avoided and eaten sparingly, as they are not essential for your nutrition. Even the healthier variants such as honey, fruit syrups, or maple syrup should be consumed in moderation. The carbohydrates transform in our bodies into sugar, so avoid eating too much carbs. If I were to sum up this paragraph I could say avoid eating too much sugar or starches.
Furthermore, you can eat foods that help managing blood sugar level by providing healthful nutrients that regulate the hormonal activity, hence pancreas function, as follows:
Cinnamon and Salacia – Naturally Lower Blood Sugar
Salacia is a herb known for stabilizing insulin level and supporting healthy lipids. It is an instant cure for high sugar level; within 20 minutes of eating this herb, the sugar levels come down. Similarly, cinnamon is also very good for blood sugar. It also helps keep the cholesterol down.
Salacia oblonga is an Indian native plant, and it has been used for centuries as part of the Ayurvedic healthcare system. Indians knew about its great properties for helping to control blood sugar. The Western world eventually discovered about its virtues, and now is starting to enter the market.
Foods That Lower Blood Sugar
Naturally Low Glycemic Foods
There are certain foods which help to regulate blood sugar or even lower high sugar levels in those with diabetes. Over the years, research has shown that Dairy Products help in regulating sugar levels in the blood. Obese people, who a 250 ml glass of low fat or skimmed milk and yogurt of about 175 g daily, could prevent the body from becoming resistant to insulin. This is because the protein and lactose and fat in the milk slow down the process of sugars in the food being converted to blood sugar.
Fruits and Vegetables
These are wonderful sources of antioxidants. The fiber in fruits and vegetables help to lower blood sugar levels. Apples are rich in pectin and this keeps at bay the body’s need for insulin. Results of a study show that women, who ate an apple, had 28 percent less chance of developing type 2 diabetes. Berries, like strawberries, raspberries, cherries, blackberries and cranberries are healthy snacks since they are high in fiber. Vegetables that are particularly fiber rich include spinach, carrots, broccoli, cabbage, eggplant and Brussels sprouts. Legumes like lentils, Lima beans and garbanzo beans, make you feel fuller and reduce the craving for carbohydrate rich foods. It is always advisable to choose to eat whole fruits than to go in for fruit juices. Avocados need special mention here as the miracle vegetable which has multiple health benefits including reversing insulin resistance.
These are more nutritious and contain fiber and protein and retain the nutrition from the original plant than the refined varieties. They are also on the top of the list for low glycemic foods. This why white bread and pasta should be avoided. Instead, go in for whole grain bread, brown or wild rice, not the polished white rice. Research has shown that people, who include a lot of whole grain products in their diet, have the double advantage of not only regulating blood sugar levels but also reducing the dangers of heart diseases. Three servings a day of whole grain including oats and brown bread and barley is recommended.
Fish and Chicken
The need for protein rich food for the body should not be neglected. These proteins balance the carbohydrates in the food and help control blood sugar. Omega-3 concentrated fish like salmon, tuna, flounder, mackerel and trout, in addition to controlling blood sugar levels, improves cardiovascular health and aids in brain function.
It is said that it is best to fill half your plate at meal times, with vegetables, like green beans, tomatoes, broccoli, carrots, cauliflower or spinach and lettuce. The next quarter of the plate can have fish or low fat meat and the last quarter should have whole grain bread or brown rice or corn and Lima beans. Following this pattern of a meal plan will surely go a long way in naturally regulating blood sugar.
Chia seeds are known to lower the blood sugar in your body, if eaten regularly, but what is less known is that it prevents the spikes and the falls of blood sugar. Chia seeds are really a super food and it will benefit you in so many other ways. Want the opinion of a researcher on chia’s effectiveness? Here is an article: http://www.ncbi.nlm.nih.gov/ pubmed/18492301
Losing Excess Body Fat Helps Control Glycemia
Weight Control for Managing Blood Sugar
In addition to eating the right foods to lower blood sugar, another important way, to naturally regulate blood sugar, is doing simple non-intensive exercises. Walking can be defined as the best exercise for overall health. Specially walking after a meal not only induces the pancreas to secrete digestive enzymes and hormones, but also regulates the way the body uses the sugar that has been released into the blood. For example, the glucose that spikes in the blood after eating, will be used as instant energy for walking, whereas, a sedentary lifestyle will not help the muscle cells to use the sugar.
Being overweight contributes to diabetes. Stress induced diabetes is also quite common. For all this, simple exercises help. Yoga is good to relax the body and mind. Dancing or gentle aerobic exercises can also help to naturally regulate blood sugar levels. For those who enjoy swimming, there is no better way to exercise.
So eating the right foods coupled with gentle exercising, can definitely help to naturally regulate blood sugar levels.
Disclaimer: The information provided here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Please seek professional medical/diet/nutritional advice regarding the information that you have read here.