How To Better Manage Your Blood Sugar Levels With A Healthy Diet

According to experts there is no single cure for diabetes that will erase the disorder for good, however there are many known lifestyle strategies that can help control type 2 diabetes and keep symptoms under control. While type 1 diabetes is a genetic disease and is handled a bit differently than type 2 diabetes, the same coping strategies can help you manage either type. Many people are able to significantly improve their diabetes symptoms, lower risk for diabetes complications and even go off of their medications when they take steps to change their diet, exercise and reduce stress. All of these modifications contribute to more stable blood sugar levels and are associated with better health in general.

Your diet is the single most important factor for controlling your blood sugar. When someone’s pancreas has to constantly work to produce higher and higher amounts of insulin in order to keep blood sugar balanced, over time the body can become less sensitive to insulin’s effects (called insulin resistance). Insulin has the important job of controlling glucose (sugar) levels in the blood, so when glucose is not properly utilized it accumulates in the bloodstream resulting in high blood sugar and eventually diabetes in some people. The way to control diabetes is to tackle its underlying cause, consuming less sugar in the first place (and therefore needing less insulin) while also helping the body to use glucose more effectively.

Diabetes is not caused solely from a high-sugar diet. The most common causes or risks for developing diabetes can include a number of factors including: a generally poor diet, being overweight or obese, certain  genetic factors, having an autoimmune disease, nutritional deficiencies, pregnancy and in some cases reactions to certain medications. That being said, your diet helps reduce the risk for diabetes no matter what other risk factors you might be up against.

Here is how you can help to lower symptoms of diabetes by following a healthy, nutrient-dense diet:

• Eat real, whole foods (as opposed to things that come in packages) – make sure to load up on filling foods that provide the most nutrients while at the same time the fewest grams of sugar. These include lots of vegetables, healthy sources of fats, lean proteins, and low-sugar fruits like berries. If you do one thing to improve your diet, it should be consuming less sugar and sodium found in many processed foods. Instead focus on eating fresher foods and cooking more of your own meals, this way you see exactly what’s going into the food you’re consuming and you can control the amount of added ingredients like sugar.

• Consume plenty of fiber – You don’t need to forgo carbohydrates all together when you have diabetes – in fact we need healthy carbs for their fiber and various nutrients, so balance is key. High fiber foods and eating foods low on the glycemic index helps slow down glucose absorption in the blood. Foods that have a low glycemic value (like vegetables, whole piece of fruit, proteins, healthy sources of fats like nuts or nuts, or 100% whole grains) tend to not spike blood sugar as much as high glycemic foods. Make simple swaps, like eating 100% whole grains or beans instead of refined grain products, having real fruit instead of juice and cutting down on the amount of sugar added you consume from cereals, baked goods, coffee, etc. Fiber also makes you full and makes it easier to stick with an overall nutrient-rich diet, since the less hungry you feel, the easier it is to turn down temptations.

• Avoiding drinking too much alcohol, caffeine or sugary drinks – eliminating sweetened drinks from your diet is one of the easiest and most impactful ways to lower your sugar intake. Instead of drinking soda, have seltzer, herbal tea or infused water with fruit slices. Alcoholic drinks also usually come loaded with empty calories, fast-absorbing carbohydrates and added sugar (like juices). These can lead to rapid, dangerously high blood sugar levels, not to mention cravings for sweets and other unhealthy foods. Caffeine, and most milky or sweetened coffee drinks, also raise blood sugar and should be avoided to help manage glucose intake. No matter what drink you choose (or any snacks and packaged goods for that matter) always read the ingredient label so you’re aware of how much sugar you’re actually getting per serving.

• Consume enough protein and healthy fats – both fats and protein slow down the release of glucose in the blood, while also making you feel full and keeping you satisfied for longer. While a meal that only has carbohydrates (such as cereal with milk for breakfast) might be tasty, it’s not going to keep you energized and full for very long. Healthy sources of fat and protein include nuts, seeds, coconut oil, olive oil, avocado, wild fish, cage-free eggs and organic meat or poultry. Dairy can be a good choice but it’s best to consume dairy that’s organic, unsweetened (not fruit flavored yogurts for example) and in small amounts. Studies show that omega-3 fish oils – found in seafood like salmon or sardines, plus nuts/seeds – can especially reduce inflammation and help control diabetes, which means fish and nuts are excellent options.

• Include a Sugar Stabilizing supplement in your diet – sugar stabalizing supplements help to even out and control the levels of sugar in your blood. Consistent sugars decrease the need for the body’s natural fat hormone, insulin. Thus, more stable sugar levels and less spikes will ultimately reduce the fat hormone in the body’s cells. BalanceDiet Ultra Sugar Stabilizer is MD formulated and contains highly effective natural ingredients such as Bitter Melon Extract combined with patented Zychrome to help moderate insulin levels.

Besides following a healthy diet, you might be surprised to know that other factors unrelated to what you eat – like whether you’re very stressed or if you regularly exercise for example – can also change the way your body balances blood sugar. Stress triggers the release of a hormone called cortisol, which actually raises blood sugar and makes it easier for the body to store fat. Cortisol also increases your cravings for comfort foods”, making it harder to resist sweets, packaged foods and foods that combine both fat and sugar (like cheese, cookies or ice cream), which makes them especially tempting. Read more about balancing your hormones here 

If you’re under a lot of stress and find that this makes it hard to stick with a healthy diet, try stress-reducing techniques like breathing exercising, exercise, meditation, journaling, yoga, or soaking in Epsom salt baths with relaxing essential oils like lavender. Regularly getting some exercise can also help your body manage blood sugar levels better since exercise forces muscles to use more carbohydrates (glucose) for energy. Plan to exercise for at least 150 minutes per week, doing moderate exercises you actually enjoy – like dancing, walking outside, cycling or swimming so you can actually easily stick with them. You can also try BalanceDiet 05 Stress Release capsules to naturally reduce cortisol levels.

citations:

1. http://www.niddk.nih.gov/health-information/health-topics/Diabetes/causes-diabetes/Pages/index.aspx
2. http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html?referrer=https://www.google.com/
3. http://www.helpguide.org/articles/diet-weight-loss/diabetes-diet-and-food-tips.htm
4. https://www.nlm.nih.gov/medlineplus/ency/article/007429.htm
5. http://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
6. http://www.diabetes.org/living-with-diabetes/complications/mental-health/stress.html

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