12 rules to follow to keep blood sugar stable

People with diabetes know how important it is to keep their blood sugar levels healthy, but preventing blood sugar spikes takes some practice. Here is some advice on how to keep your blood sugar stable and prevent spikes, according to diabetes experts.

Think of small carbohydrates

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Whether you manage low blood sugar symptoms or prevent levels from getting too high, pay attention to the amount of carbohydrates you eat. “It’s the total amount of carbohydrate that is eaten at the same time that makes the most difference,” says registered dietitian-nutritionist Jill Weisenberger, in Virginia, author of Diabetes Weight loss week per week. “I teach my patients a very basic diet: if you eat a few carbs at the same time, your blood glucose goes up a bit. If you eat a lot of carbs at one meal or snack, it goes up a lot,” she says. And, as Weisenberger mentions, this is only a concern if you have type 2 as prediabetes, and less so in healthy people.

Eat (you guessed it) healthy

If you have recently been diagnosed with type 2 diabetes, you may experience a variety of emotions, including stress and anxiety. “People are relieved to know that a healthy eating plan for people with diabetes is the same as it is for people without it,” says registered dietitian-nutritionist Toby Smithson, diabetes lifestyle expert and author of Diabetes meal planning and nutrition for dummies. The good news is: there’s really no need to worry about it.

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Aim for the rule of three

Digestion slows down if you eat multiple nutrients at once (versus a carbon-heavy diet), says Weisenberger. Translation: you will feel fuller. “Nutrition and feelings of well-being are more complex than just blood sugar levels. Many of my patients find that they are better able to keep hunger at bay and their energy levels high when they eat food balanced with three or more nutritional groups with each of them. macro-nutrients: egg white, carbohydrate, and fat, “she says.

Balance your plate

Although many foods are “bad” for diabetics, filling your plate does not have to be complicated. Start with low-calcium, low-carbohydrate, non-starchy veggies, advises Weisenberger. That includes spinach, broccoli, squash and tomatoes. Then add whole grains and egg whites (salmon, chicken, beans). Pack for a saturated fat a small amount of olive oil, nuts or avocado. (Make sure you do not make these mistakes for diabetic foods that could affect your blood sugar level.)

Know what “counts” as a carbohydrate

It’s not just your bread and pasta that fall into the carbohydrate category. Fruits, starchy vegetables (potatoes, peas, corn), as well as milk and yogurt, are also considered carbohydrates. (Non-starchy vegetables contain carbohydrates, but in much smaller amounts.)

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Fear no fruit

Some varieties happen to be the healthiest fruits you can eat. That’s a good thing too. Whether you pick an apple, berry or pineapple, no fruit is outside limits, Smithson says. Just like carbohydrates, you want to pay attention in terms of 15-sizes. For example, a small apple, one cup of melon, and half a cup of canned fruit (in soup) are all equal to one serving.

Eat enough

While weight loss is important for people who have type 2 diabetes or prediabetes, it is also critical to eat a satisfactory amount of food as well. “A lot of people try to diet their diabetes away at the risk of being starving,” Weisenberger says. Keep in mind that uncontrolled hunger can reach you for not-so-nutritious choices like junk food that can affect your blood sugar level.

Experiment with vegetables

You already know that eating balanced meals contains a whole dose of non-stormy veggies. These not only provide vitamins, minerals and antioxidants, but they are also essential to replenish you. The key? “Find veggies that you enjoy, add variety, and experiment with ways to cook them to jazz them up,” Smithson says. For example, try roasting radishes. (If you need help increasing your intake, you can add more veggies to your diet here.)

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Start the day right

A simple breakfast can set your day for healthy eating. Smithson advises finding a source of egg whites and carbohydrates. That could mean a container of Greek yogurt. It contains both protein and carbohydrates and is ideal if you prefer something small. Other options: eggs and a piece of toast as a serving of oatmeal with cheese.

Love legumes

If you have type 2 diabetes, then your goal is to increase your insulin sensitivity. Some specific foods help with this, such as oats, grains, and legumes (such as lentils). In fact, beans are one of the best foods for people with diabetes. Fiber as a stable starch of legumes feeds healthy bacteria in the gut and can help reduce insulin resistance, Weisenberger explains. See more parts, as these foods also contain carbohydrates.

Spice things up

Cinnamon, cumin, oregano, curry: add a boost of flavor to your meals with healthy herbs and spices – these herbs can help fight disease and combat insulin resistance, says Weisenberger. “Cook with her free.” She also mentions that they can help replace the amount of salt in the meal. (High blood pressure is a problem for two out of three people with diabetes; those with the condition are advised to limit their sodium intake.)

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Learn your numbers

How a meal or snack affects your blood sugar level varies from person to person. Weisenberger recommends measuring your level just before eating and two hours after the first bite. The difference you see is mostly from the food, she says. Knowing these numbers can help you get an idea of ​​how to make the healthiest choices for you.

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