High blood sugar may be the main cause of a lot of different health-related problems such as diabetes, heart. However, it’s good news that you van totally prevent this serious issues only by these simple following tips of healthy diets to keep blood sugar levels low, and of course minimize the risk of medication.
- Estimate the importance of the healthy diet
Consuming unhealthy foods may lead to a gradual rise in blood sugar level or in other words it will cause the level to rise more quickly. Nevertheless, the way your digest system reacts to your food depends mainly on the food you ate. Many diet experts believe that complex carbohydrates possibly cause a gradual rise, and refined carbohydrates as well as sugar will cause a fast rise in blood sugar levels.
- Consume healthy carbohydrates
As usual all food we eat will be converted into blood sugar and turned into energy. Sugars or starches (in white bread, cornstarch and other foods) are converted rapidly and we should avoid. On the contrary, fruits, vegetables, legumes, whole grains and an appropriate amount of low-fat dairy food are converted slightly gradually.
- Healthy whole grains: oats, barley, wheat, spelt, kamut or brown rice.
- Bread and cereals with less than 450mg per 100mg of sodium are good
- Eat littlecarbohydrate at meals
- Eat protein in your meals
- Eat more fiber
Fiber will make your system cleaner and especially soluble fiber (beans, nuts, seeds or oat bran) may help considerably control your blood sugar level. The majority of vegetables are extremely high in fiber, leafy greens, for example. Additionally, many kinds of nuts, fruits and legumes are rich in fiber.
- Eat fish dishes twice a week
Fish is considered to be quite high in protein, which does not affect blood sugar level as much as carbohydrates do , however. Also, fish has less fat and cholesterol level than poultry and meat. Some types of fish such as mackerel, salmon and herring also contain high level of omega-3 fatty acids, which may reduce fats called triglycerides and promotes overall heart health.
- Eat non-starchy vegetables
Broccoli, spinach, and green beans are typical examples of non-starchy vegetables . They are quite low in carbohydrates then do not affect your blood sugar significantly, however they are high in fiber and have cleansing effects.
- Drink more water
Soda and sugary beverages may boost your blood sugar very quickly. Substituting these kinds of drinks with sugar-free tonic water or pure water may quickly minimize your sugar intake.
- You may add lemon, strawberries or lime slices to flavor sparkling water without adding sugar’s empty calor
- Keep water in the refrigerator with lemon slices or strawberries, berries or apples.
- Drink 6 to 8 glasses of water a day to stay hydrated
- Consume juice drinks at small amount
These above are 6 easy-to-follow tips that you can take up to have a healthy diet and to keep your blood sugar in control.