Diet plays a major part in the way our bodies function, not just that, the food you have in the morning determines your energy levels throughout the day, if you feel drowsy or revived after lunch, and even how you sleep at night.
For people with health conditions, food plays a huge role. If you are diabetic, prediabetic or have any other conditions that affect blood sugar, this article is for you. Find out how to manage blood sugar level the natural way.
Now, this is not to say that just by changing your diet you can rid yourself of your doctor's appointments. Food does play a role, but factors such as body weight, stress, activity levels, genetics, your surroundings play a part too. Only a doctor would be able to monitor these on a personal level and prescribe lifestyle changes, medications and treatment routes accordingly.
A general tip that should work for everyone who is trying to live better: Avoid refined carbohydrates, foods high in sugar and processed foods as these can contribute to blood sugar fluctuations.
Looking for an answer to “how to control blood sugar levels with food?” Here's our best picks:
1.) Beans
Beans might be one of the best foods to control blood sugar. They take longer to digest and improve blood sugar levels after meals by increasing insulin sensitivity. They are a rich source of protein, fiber, and magnesium. Eating beans can potentially save you from the risk of developing diabetes too.
Eating black or red beans, chick peas or other beans with rice has shown to reduce blood sugar levels after a meal. Now, what could be a better excuse to indulge in a plate of rajma- chawal!
2.) Apples
An apple a day truly does keeps doctor away! Apples are rich in plant compounds and soluble fiber, which might help you keep full for longer. They protect you against high blood sugar levels and diabetes.
Chomp on specific fruits that help reduce the risk of type 2 diabetes by lowering blood sugar such as blueberries, grapes, and apples.
3.) Almonds
How to control blood sugar by food? Almonds might just be the thing you're looking for!
Almonds give you magnesium, a mineral that may help your body use its own insulin better. Instead of reaching for potato chips for snacks during office hours, try almonds and other nuts.
You'd be surprised at how much longer these little nuts can keep you full compared to other junk food, which just make you want to stuff your face more! Almonds are high in monounsaturated fatty acids, protein, and fiber, great for keeping blood glucose levels in check.
4.) Spinach
Popeye's legendary love for spinach might have been the result of a misplaced decimal point, but this leafy green vegetable can work wonders for people struggling to manage their blood sugar levels. A cup of cooked spinach has just 21 calories and is full of fiber and magnesium. You can choose to have this vegetable raw, in your smoothies and salads or in palak paneer!
5.) Chia Seeds
Eating chia seeds may help a person bring their blood sugar levels back to normal and even reduce the risk of diabetes. It helps improve insulin sensitivity in your body. Top your salad bowls and smoothies with chia seeds, and reap its benefits.
6.) Blueberries
Blueberries are a powerhouse of fiber, vitamins, minerals, and antioxidants. These make for an excellent choice for people who are looking to manage their blood sugar levels but cannot bear the thought of having to drink karela juice.
Numerous studies have linked berry intake with improved blood sugar control after meals. They also help improve glucose clearance from the blood.
7.) Oatmeal
Oats and oat bran have high levels of soluble fiber content. These not only keep you full for longer, but also improve blood sugar levels.
Avoid processed, quick and instant oats. Instead, opt for steel-cut and rolled oats that have a low glycemic index and is blood sugar friendly. You can get the goodness of oats in your diet by having it in your breakfast. Mix with some masala or have it with some berries and nuts for a sweet option.
8.) Turmeric
A staple in almost every Indian household, this spice is filled with the goodness of curcumin. Curcumin fights off pancreatic dysfunction and keeps prediabetes from turning into Type 2 diabetes.
You are likely to find turmeric in almost every meal cooked at home. If not, you might be one of those who were made to have haldi-doodh (warm milk with a dash of turmeric) every night before going to bed as a child.
9.) Chamomile Tea
Chamomile tea has long been used for a variety of ailments in various ancient branches of medicines. A recent study has found that chamomile tea might be one of the best drinks to reduce sugar level. In a study, participants were made to have a cup of chamomile tea after every meal for six weeks. Researchers could see a visible difference in their blood sugar levels, insulin, and insulin resistance.
Have chamomile tea post every meal. For extra flavor add some lemon juice too.
What to drink to lower blood sugar immediately?
If your blood sugar has reached a dangerous high and you are stuck in a situation where medical help is not immediately available, this is how to manage sugar level in body.
i.) Insulin
If you were prescribed insulin by your doctor, take the required dose immediately. If you have missed a medication, take that immediately.
ii.) Water
What to drink to lower blood sugar quickly? Water. Just plain, simple water, not beverages or drinks “containing” water. Hot or cold doesn't matter. Dehydration might be the reason your blood sugar levels have shot up. Rehydrating your body will help in any case.
iii.) Exercise
Exercise converts glucose into energy, helping reduce blood sugar levels. There's no ‘right’ exercise to do, just get your heart rate up.
To check which form of exercise your body reacts to best, check your blood sugar before and after doing that exercise. Do this for a few different types of exercises such as fast paced walking, skipping, cycling, etc. to find your best fit.
In any case, if you struggle with keeping your blood sugar levels in check, make frequent visits to the doctor. Seek treatment, get medications prescribed, discuss lifestyle changes. Ask your doctor for what is a normal blood sugar level for you to be at, how often you should do checks, etc.
We hope you found this article useful. Let us know in the comments below!
