Blood sugar flows through the bloodstream and it’s responsible for providing energy for the cells. It enters the bloodstream through the food we consume or to be more exact the nutritional properties we need.Our organism has the power to maintain normal blood sugar levels on its own, however when it comes to diabetes, the body is helpless, leading to either spike or dip in blood sugar levels.
In general, the how great the spike will be, depends on the sugar content of the meal. Short term effects of these spikes include blurred vision, feeling unwell, and tiredness while long-term effects may lead to an increased risk of developing conditions like heart disease.
7 Ways to Balance Blood Sugar
Below you have a list of 7 things you can do to ensure your blood sugar levels remain stable. Choosing the meals you eat properly is the most direct way to impact the blood sugar levels. In brief, following these tips cam help you prevent chronic fatigue, weight gain, and diabetes.
1. Get enough fiber
Getting enough fiber promotes healthy digestion, moving digested food through the gut and it also helps improve blood sugar control and lower cholesterol levels. It is recommended to fill half of you plate with vegetables. Spinach, potatoes, peas, parsnips, and Brussels sprouts are some of the best sources of fiber.
2. Eat the right amount of protein
According to a research from the University of Missouri, consuming more protein can help prevent blood sugar spikes in people suffering from diabetes type 2.
Given the fact that protein is neutral for blood sugar levels, you can use it as a replacement for the carbohydrates you eat.
You should aim for around a palm-sized portion of protein on your plate, opting for seafood, eggs, chicken, or turkey. If you are not a fan of dairy, these foods are ideal for you.
3. Get good fats in your diet
Good fats, such as monounsaturated fats, should be an essential part of everyone`s diet as they have less effect on the blood sugar levels, just like protein.
Saturated fats, like those found in processed foods, negatively affect the blood sugar levels, meaning that you should limit their intake.
Good fats are still fats, meaning that they should also be eaten in moderation. Olives, olive oil, and avocados are some of the best sources of good fats.
4. Avoid condiments with added sugar
Given the fact that sugar is hidden in many foods that we consume these days, avoiding it can be quite difficult. Remove sugar-loaded sauces and condiments from your diet as soon as possible if you want to avoid a spike in your blood sugar levels. Make sure you read the labels on everything you buy.
5. Drink only water with your meals
Even though most people don’t think of flavored drinks and natural fruit juices as main contributor of sugar spikes, the truth is that they have a huge impact on blood sugar levels.
Therefore, you should only drink water with your meals in order to stay on the safe side and avoid blood sugar spikes.
6. Take a tablespoon of apple cider vinegar before a meal
Apple cider vinegar is known for its wide plethora of health benefits and incorporating it into your daily diet can help you avoid blood sugar spikes. It has low pH balance and it increases the acidity of your stomach acid, promoting proper digestion of all components.
It has been scientifically shown that the consumption of apple cider vinegar along with a meal, such as in a salad dressing, will reduce the spike in blood sugars which may follow a meal for people with type 2 diabetes.
7. Drink green tea after a meal
Drinking a cup of tea after every meal is a good way to reduce the amount of glucose in the blood after the meal. The reason behind this is the antioxidant content of the tea, particularly the polyphenol group of green tea catechins. It has been scientifically proven that these polyphenols affect the way glucose is absorbed in the body, reducing the impact that any sugars absorbed during the meal might have.