It’s vital to ensure your blood sugar levels meet your target range, as much as possible, in order to help prevent or delay long-term, serious health problems. Many of these health complications can consist of anything from heart disease, vision loss, to even kidney disease. Staying in your target range can also help improve your energy and mood. Below we have provided essential tips and tricks to help you improve your blood sugar even if you don't have diabetes.
Portion control is one of the key ways to help control calorie intake and can help maintain a moderate weight. Accordingly, proper weight management encourages beneficial blood sugar levels and has even been proven to reduce the risk of developing type 2 diabetes. Observing your portions and serving sizes can also help reduce calorie intake and lead to subsequent blood sugar spikes.
Here are some helpful tips for managing portion sizes:
Another way we can carefully monitor our blood sugar and diet is by using the glycemic index. This helpful tool measures how we absorb or digest foods, which affects the rate at which blood sugar levels rise. Both the amount and type of carbs determine how a food affects blood sugar levels. By consuming low-glycemic-index meals, you can reduce blood sugar levels, especially in those with diabetes. Although the glycemic index of foods is important, the amount of carbs consumed also matters.
Foods with a low to moderate glycemic index include:
Stress can also affect your blood sugar levels. Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up. One study showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels for students. Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems in chronic diabetes.