by Ingredia USA | Oct 18, 2021 | Blood Sugar Management
Picture a brussels sprout in your mind.
Whether you’re currently gaging or dreaming about new recipes, you have an opinion. How does such a tiny vegetable elicit such a strong response?
Kids begin to form their opinions about food at a young age. As a parent, you’re responsible for helping your child to form healthy opinions and habits. Your child’s earliest experiences with food will inform what they eat for life.
Ready to raise a healthy eater? It’s never too late to teach your child about healthy eating habits! Read on to learn how to help your child develop healthy eating habits – without tears.
Healthy Eating Habits in Kids
All kids follow unique developmental pathways. Your child’s pathway toward healthy eating will have just as many twists and turns. What your child will encounter on their journey is up to their parents and caregivers.
Encouraging healthy eating habits for children must begin with a critical examination of your own eating habits. Begin by exploring your own behavior around food. Children hear and see everything, and your internal biases can impact their reactions at the table.
Do you have a verbal response when you encounter food that you don’t like? Do you insist on a clean plate? Do you discuss diets or food restrictions where children can hear?
Once you have taken some time to recognize your own language and behavior around food, you can begin to change it in subtle ways.
If you don’t want your child to throw a fit when you serve them vegetables, you shouldn’t throw one, either! If you want your child to notice their body’s fullness cues, don’t insist on a clean plate. If you want your child to select food for its nutritional value and satiating qualities, keep diet talk to a minimum.
You might find that this helps impact your own health and wellness journey in positive ways! Once you have made a few small adjustments, there are a few explicit tips and tricks that you can try.
Eat as a Family
The trope of ‘the family dinner’ has become a trope for a reason! Children need to see how adults eat, interact with, and talk about food. This is how they learn table manners and healthy eating habits.
Even the youngest children can benefit from a seat at a table! Mobile infants and toddlers are observant and love to model behavior that they see. Pull up the highchair and let your little one join the table, especially if they show interest!
Eating together as a family is also a great way to encourage mindfulness surrounding food. The focus should be on food and conversation, not distracting screens and media. This will help children notice fullness and hunger cues and respond to the needs of their bodies.
Some children pick away at meals or avoid their plates altogether, especially if you allow them to play at the table. The family meal should be an efficient affair. All family members should strive to enjoy their meal during a reasonable period of time.
Keeping to a regular, predictable meal schedule can also help children eat mindfully. Kids are naturally drawn to routines, and bodies are, too. With routines in place, your child’s hunger cues will sync up with meal and snack times, and there will be fewer battles at the table.
Offer Variety
Children, like adults, can form unconscious biases about what they think they like. A bad experience with spinach might lead to trepidation surrounding broccoli. Provide variety, and encourage tasting, but don’t demand a clear plate.
Remember that children need many exposures to a new food before they can decide if they like it. They might need to see the food on their plate as many as twenty times to form a clear opinion!
Some children do have an anxiety response to certain foods, and this is a normal part of development. Continue to offer these foods, but don’t force-feed or require that they taste anything that is causing distress. Instead, model your own enjoyment, and talk about the positive effects of the food on your body.
For example, you might say, “I like broccoli because it makes my body feel warm and energetic. It helps fill my belly up quicker and makes it easier to go to the bathroom.”
If a child shows an adverse response to a food, take it out of the rotation for a few days or weeks and try again.
Furthermore, do not confuse offering variety with cooking to order. Children should be free to make choices, but not demands. If they only gravitate toward one part of the meal, talk to them about what they liked about it and why.
Over time, you will learn more about your child’s palette. At the same time, your child will begin to learn the importance of healthy eating habits.
Food Is Not a Reward
Never use food as a reward or withhold it as a punishment. This includes requiring children to “earn dessert” by cleaning their plates. You may ask that your child eat some of their meal before serving dessert, but attaching such strong associations to “good foods” and “bad foods” can be damaging.
Furthermore, don’t withhold certain foods, regardless of your child’s body shape or size. Instead, take the opportunity to talk about moderation and “sometimes” foods. Nobody needs to eat ice cream every day, but nobody deserves to live in a world without it!
Healthy Eating Is a Family Affair
Raising healthy eaters begins with a healthy awareness of your own internalized feelings toward food. Once you have acknowledged and addressed those ingrained feelings, you will be on your way to building healthy eating habits in your child. Embrace these tips, and you can raise a healthy eater!
Ingredia is on a mission to encourage healthy eating habits in children and adults across the country. If you would like to learn more, contact us to learn about how we are making dairy products healthier for everyone.
by Ingredia USA | Oct 4, 2021 | Blood Sugar Management
In the United States, there are about 210,000 children under the age of 20 who have diabetes. Because this is such a huge issue, it is vital that you help your child learn to manage their diabetes.
Do you want to learn more about how you can help your child manage diabetes? Keep reading these tips for diabetes management.
1. Help Them Check Their Blood Sugar
Keeping tabs on your blood sugar is one of the most important parts of staying safe when you have diabetes. There are many situations where your child will need to check their blood sugar. Because of this, you need to teach your child to learn how to check their own blood sugar.
They can keep a bag full of all the supplies they need and bring them with them wherever they go. This bag should include a blood sugar meter, testing strips, lancets, and more. When necessary, it should include insulin and a glucagon emergency kit when prescribed by your doctor.
2. Learn About Diet and Exercise
Diet is one of the most important parts of managing diabetes for your child. High or low blood sugar levels can cause so many issues. So, it is important that they pay attention to what they are eating.
For example, carbohydrates and sweet foods can increase your child’s blood sugar. This can make it difficult to manage your child’s diet during parties, holidays, and other fun events.
While you can still eat yummy foods when you have diabetes, you need to make sure you are conscious of how much sugar you are having. You can help your child learn about their diet by planning out meals and snacks to eat throughout the day.
This will help them be more aware of the food that is going into their body.
Next, you want to help your child learn how exercise affects their blood sugar levels. Many people don’t realize that exercise can lower your blood sugar. This means that it is important to properly monitor your levels of blood sugar when you exercise.
If your levels are too high, you can exercise to help lower them! If they are too low, it is important to exercise less and to find ways to increase your blood sugar.
By incorporating a diet and exercise plan into your life, you can help your child learn to manage their diabetes.
3. Prepare For Specific Events
As part of your diabetes management, you want to make sure you prepare your child for the different events they will be going to. For example, if your child goes to school, you want to be sure that they know how to manage their diabetes in this different situation. This includes knowing when to eat snacks, how to administer insulin, and more.
If your child is going to an after-school event or a party with their classmates, you want to make sure there is a plan in place for this specific situation. This can help them know what supplies to pack, when to eat, and more.
Whether the events include school activities, spending time with friends, or even family vacations, you want to make sure your child has a plan to manage their diabetes in any situation.
4. Create an Emergency Plan
There are many potential emergency situations that can arise if your child has type 1 diabetes or type 2 diabetes. This is why it is vital that you create an emergency plan.
First, you want to make sure your child always has an adult nearby that is trained to help them. If your child goes to school, make sure your teacher or the school nurse can recognize the warning signs of an emergency situation.
You can write out an emergency care plan to give to your child’s friends, coaches, or other supervisors. Having a written list of what to do in an emergency situation can potentially save your child’s life. You can also make sure they have your contact information if something goes wrong.
Some common diabetic emergency situations include blood sugar that is too high or too low. By constantly monitoring blood sugar, you can prevent many of these issues.
5. Help Them Manage Their Feelings
Finally, you want to make sure you help your children learn how to manage their feelings. Learning how to adjust to a diabetes diagnosis can be challenging for your child. There are many things that they need to learn and change.
While this can be very difficult, you want to make sure your child knows that it is okay to feel upset. By acknowledging your child’s feelings, you can help them learn to overcome their difficulties and find strength.
Unfortunately, you may also find that your child may be bullied because of their diagnosis. By helping your child find ways to cope with bullying, you can help them improve their social life and build independence as they learn more about diabetes self-management.
Learn More About How You Can Help Your Child Manage Diabetes Today
Learning how to manage diabetes can be taxing for you and your child. There are many things that you need to consider. These range from the types of food they can eat and how they can attend other events. However, there are things that can help you learn to manage diabetes more effectively.
Are you looking for products that can help you? Ingredia USA can help! We have high-quality dairy ingredients that help people promote better health in the United States.
If you are interested in learning more about our products and promoting better health, contact our team today!
by Ingredia USA | Sep 20, 2021 | Blood Sugar Management
Did you know that 1 in 10 people have diabetes in the United States? Diabetes is way more common than you might think. While this number may be shocking, even more people are at risk of getting diabetes.
Approximately 1 in 3 people in the United States are prediabetic. Many people don’t even know they are prediabetic and continue to live their lives without realizing they are putting themselves at risk.
Have you ever wondered, am I at risk for diabetes?
If you are at risk for diabetes, then your nutrition should be one of the most important aspects of your life. Here is our nutritional guide for prediabetes.
What Does It Mean To Have Prediabetes?
Diabetes is a chronic disease where your body has trouble regulated your blood sugar levels due to inadequate amounts of insulin production, leading to high blood sugar levels and several other health complications.
There are two types of diabetes that you can have. Type 1 diabetes is when the body’s immune system destroys insulin-producing cells, leaving the body without insulin. This type of diabetes requires insulin shots to regulate blood sugar.
Type 2 diabetes is where the body produces insulin but is unable to use it efficiently. Type 2 diabetes is commonly treated with nutritional and lifestyle changes.
If you are prediabetic, that means you are at risk of developing type 2 diabetes. Here are some risk factors of having prediabetes:
- Overweight
- Family history of diabetes
- Not enough exercise
- Over 45 years old
- If you had gestational diabetes during pregnancy
If anything previously mentioned applies to you, you may be at risk for diabetes. Healthy eating and a healthy lifestyle could be what you need to prevent developing type 2 diabetes.
Foods To Eat When At Risk For Diabetes
Prediabetics should avoid high sugar and high carb content in their food to regulate their blood sugars. Since obesity makes your risk of developing diabetes greater, it’s important to eat healthily and get enough exercise.
Here is a nutritional guide for food choices for people at risk with diabetes:
Seafood is a great option for someone who is at risk of diabetes. A great way to level your blood sugar levels is to eat protein, and fish is a great source of lean protein.
It will also give you important nutrients and healthy fats that can help regulate your blood sugar. Since it is lean meat, it will help you stay at a healthy weight.
Leafy green vegetables are another great food to eat for a healthy lifestyle for a prediabetic. They are low in calories and carb, so that they won’t affect your blood sugar levels drastically.
They also have essential nutrients that can help prevent heart disease, which can be a health complication caused by diabetes.
Greek Yogurt is another great food option. Greek yogurt has the protein you need to regulate your blood sugar, and it also has probiotics which have been known to help with heart disease as well.
Just make sure you get a Greek yogurt that doesn’t have a lot of added sugar. There are plenty of options out there to choose from!
Some fruits are high in glycemic value, but berries are a great option for prediabetics. They are high in antioxidants and low in sugar. They will make a great topper for your Greek yogurt!
Other foods like nuts or nut butters, seeds, beans, lentils, avocados, squash, garlic, extra virgin olive oil, broccoli, and eggs are also great foods to promote healthy eating.
The main goal is to keep your sugar and carb intake low and your protein, vitamin, and healthy fat intake high. This can give you a foundation to make a personalized meal plan for your healthy lifestyle!
What To Avoid When At Risk For Diabetes
If you are at risk of diabetes, it means that your blood sugar levels are higher than they should be, but not quite at diabetic levels. This means that you can prevent diabetes by keeping your sugars low and living a healthy lifestyle.
To do so, you should avoid eating certain foods and doing certain things.
First, it is important to talk to a therapist or doctor if you are feeling stressed. Not only can stress cause you to overeat and binge on junk food, but it can also affect your overall health.
Next, you should try to avoid the following foods:
Highly processed refined carbs, like white bread, pastries, and pasta. These foods are considered high-glycemic and will make your blood sugar rise.
Sugary or alcoholic beverages. Both of these drinks will give you no nutritional value, boost your blood sugar, and can make you put on weight.
Highly sweetened snacks or desserts. If you are craving something sweet, try to eat something like fruit or something naturally sweetened. Added sugar is definitely something a prediabetic should avoid.
Live A Healthy Lifestyle
Being at risk for diabetes can sound scary, but it doesn’t have to be! You can prevent developing diabetes by living a healthy lifestyle, healthy eating, and avoiding foods that could raise your blood sugar.
Eating foods high in healthy fats, protein, vitamins, and low in refined sugars and carbs may be tricky at first, but there are many recipes and options to choose from to make your personalized healthy eating meal plan.
Keeping your mind healthy is just as important as keeping your body healthy, so make sure to talk to your doctor about your mental health while dealing with prediabetes.
If you want to learn more about blood sugar management, healthy lifestyles or want to read more insightful articles, check out more posts on our blog!
by Ingredia USA | Sep 6, 2021 | Blood Sugar Management
Operating as the powerhouse of our bodies, our blood is an outstandingly vast and intricate system. If laid out, our circulatory system alone would cover over a staggering 66,000 miles!
Blood has many functions, but a key component of whether it is working properly or not comes down to the amounts of sugar found in it. The conditions related to blood sugar are called hyperglycemia and hypoglycemia However, with their similar-sounding names, it could be easy to confuse them.
So what are they, and what are their main differences?
Let us fill you in on all you need to know.
Understanding the Body’s Blood Sugar Management System
To understand both of these conditions, it is beneficial to have a working understanding of the blood sugar management process in our bodies.
We rely on glucose to give our cells and our bodies the energy they need to keep us functioning. The main source of this is via the food we eat, although our body stores latent amounts of glucose in our muscles and liver should we not eat for some time.
The most important food group related to our blood sugar levels are carbohydrates, which, when processed, are turned into glucose. Yet, our cells cannot absorb the all-important glucose without some assistance. This is where insulin comes in.
Much like a key to a locked door, insulin produced in our pancreas allows cells to take in the glucose that our body needs. Once absorbed, the cells then turn the glucose into energy or keep it for later use.
This amazingly efficient system, when working correctly, can regulate how much insulin is needed at any given time. It considers our daily activity, rising and lowering the amount we need depending on if we have eaten or done any strenuous physical activity.
Without eating, the fasting rate of blood sugar is approximately 100 mg/dL.
Given that blood sugar management affects every cell in our bodies, from our head to our toes, the importance of maintaining a normal blood sugar level is indisputable and one that we all should pay attention to.
What Is Hyperglycemia?
Hyperglycemia is when we have a high blood sugar level. This is diagnosed if we have a fasting glucose level of more than 126 mg/dL and a standard glucose sugar level above 200 mg/dL.
This happens either because our bodies cannot produce enough insulin to prevent a buildup of sugar in our bloodstream, or our cells have become insulin resistant.
The reasons for it to happen are also dependant of someone is diabetic or not. High blood sugar levels are synonymous with diabetes on a whole, but the reasons behind them vary dependant on if you have either type 1 or type 2 diabetes.
Type 1 is defined by the body not being able to produce enough insulin. For this reason, those with type one diabetes need to take in insulin, particularly after eating when their blood sugar level spikes.
Type 2 diabetes, on the other hand, is when cells in the body become insulin resistant. Type 2 diabetes is far more common than type 1, accounting for 90-95% of diabetes cases in the US. Although it is so common, it is unclear as to the reasons why people develop the condition, although diet and lack of exercise are seen to be primary factors.
It is possible for someone who is not diabetic, however, to develop insulin resistance or prediabetes, both of which can lead to the development of type 2 diabetes. In addition, certain medical conditions can cause blood sugar levels to rise, as well as having an infection which can lead to increase levels of stress hormones which can affect insulin regulation.
Symptoms of hyperglycemia to look out for include headaches and confusion, extreme thirst, weakness, frequent urination, and a dry mouth, among other things.
What Is Hypoglycemia?
At certain times our blood sugar may drop to dangerously low levels leading to high amounts of insulin in our bloodstream. This is called hypoglycemia. We fall into this category when our blood sugar drops below 70 mg/dL, and it is considered dangerous when dropping below 54 mg/dL.
But why does this happen? Well, it depends on if someone is diabetic or not.
If you don’t have diabetes, then there are many reasons why your blood sugar may drop.
Perhaps the most common reason is down to not eating enough. We are all familiar with that groggy feeling that we may have if we haven’t had a meal for some time. Simply put, the lack of glucose means that our tank is running on empty, and the light-headed feeling we experience is a warning sign for us to take in the fuel that we need.
This being said, for blood sugar levels to get to a significantly low level, we would need to have not eaten for 8 hours or more.
Other common reasons include exercise and overdrinking. When we exercise or exert ourselves to an excessive level, we can use up all our available glucose stores, leading to a drop in blood sugar. In addition, if we binge drink, it can greatly disrupt the liver’s function in processing glucose for our bodies.
If someone has diabetes, then hypoglycemia can happen if they take in too much insulin or, much like anyone else, they haven’t eaten or have increased their amount of physical activity.
Signs of hypoglycemia include confusion and headaches, much like hypoglycemia, but also trouble concentrating, hunger, sweating, and in severe cases, seizures and the loss of consciousness.
The Importance of Regulating Your Blood Sugar
Given its importance, it is clear that a good understanding of our blood sugar should be fundamental to all. We hope this breakdown has been insightful to your understanding of how your wonderful body works.
If you are living with either hyperglycemia or hypoglycemia, a key factor is taking in fuel that can help regulate your blood sugar levels regularly. Pep2dia does just that, as well as being tasty in the process. Find out more about it here.
by Ingredia USA | Aug 23, 2021 | Blood Sugar Management
About 70% of people with prediabetes go on to develop type 2 diabetes. The progression between the two isn’t inevitable, though. In fact, making certain lifestyle changes could prevent diabetes from developing.
Otherwise, type 2 diabetes could lead to kidney failure, heart disease, blindness, and other problems.
Before diabetes develops, your doctor might notice a period where your blood sugar levels are higher than normal. They might diagnose you with prediabetes. With these easy tips, you can learn how to prevent diabetes from progressing.
Read on to discover the 10 tips you need to avoid getting diabetes today.
1. Avoid Refined Carbs and Sugar
Your diet can have a big impact on whether or not you develop diabetes. If you want to stop diabetes in its tracks, consider what you’re eating. For example, sugary foods and refined carbs could increase your risk.
Your body will break these foods into sugar molecules. The bloodstream absorbs these molecules, which can cause a rise in blood sugar levels.
This leads your pancreas to produce insulin. Insulin is a hormone designed to help sugar get out of the bloodstream and into cells.
If you have prediabetes, your cells will resist insulin’s action. Your sugar levels will remain unnecessarily high as a result.
This could cause your pancreas to produce even more insulin as it attempts to reduce your blood sugar levels.
The process can lead to higher blood sugar and insulin levels, leading to type 2 diabetes.
Before that can happen, try reducing your sugar and refined carb intake. It could reduce your risk.
2. Stay Hydrated
Are you prone to drinking sugary sweet beverages? Consider replacing your favorite soda for water instead. Otherwise, beverages with sugar, preservatives, and questionable ingredients could impact your health.
Your risk of type 2 diabetes and latent autoimmune diabetes of adults (LADA) could rise.
Instead, start drinking more water. Water can lead to better blood sugar control. It might improve your insulin response, too.
In one study, people on a weight loss program who replaced diet sodas with water experienced decreased insulin resistance. They lowered their fasting blood sugar and insulin levels as well.
Make sure water is your primary beverage of choice. Otherwise, consider adding coffee and tea to your routine.
Both contain antioxidants called polyphenols, which could protect you against diabetes. Green tea also contains EGCG, which could reduce blood sugar release. It might increase insulin sensitivity, too.
3. Work Up a Sweat
Physical activity could help prevent diabetes as well.
Exercise boosts your body’s insulin sensitivity. You’ll need less insulin to keep your blood sugar levels under control. People with prediabetes who exercised experienced increased insulin sensitivity by 51%.
Those who completed high-intensity exercises increased it by 85%.
Try adding high-intensity interval training, strength training, and aerobic exercise to your routine. Find an exercise you love and stick to it!
4. Quit Smoking
Smoking can increase your risk of:
- Heart disease
- Lung, breast, prostate, and digestive tract cancer
- Emphysema
Smoking and second-hand smoke could increase your risk of diabetes, too.
If you want to prevent diabetes from developing, try quitting.
5. Shed Some Pounds
The majority of people with type 2 diabetes are overweight or obese. Meanwhile, people with prediabetes tend to carry weight around their midsection. They also have visceral fat around abdominal organs like the liver.
Excess visceral fat can promote inflammation and insulin resistance. Your risk of diabetes could increase as a result.
Losing even the smallest amount of weight might reduce your risk.
Try adjusting your diet and exercising. For example, you can try a low-carb, Mediterranean, paleo, or vegetarian diet. Try to stick with the change long-term to help you maintain your weight loss.
6. Go Low-Carb and High-Fiber
As you start making lifestyle changes for diabetes prevention, consider your diet. A ketogenic or low-carb diet might prevent diabetes.
A low-carb diet could help:
- Increase insulin sensitivity
- Lower blood sugar levels
- Reduce other diabetes risk factors
Minimizing your carb intake will keep your blood sugar levels from rising too much after you eat. Your body will then need less insulin to maintain your blood sugar levels.
A low-carb or ketogenic diet might reduce your fasting blood sugar, too.
Try adding more fiber to your diet, which could benefit your weight management and gut health. Fiber could keep your insulin and blood sugar levels low as well.
Don’t forget dairy! Consuming low-fat dairy products helped study participants reduce their risk of diabetes. Consider adding plain yogurt to your routine.
Otherwise, minimize your intake of processed foods. Processed foods can increase your risk of diabetes, obesity, and heart disease. Avoid refined grains and additives, too.
7. Avoid a Sedentary Lifestyle
If you want to learn how to prevent diabetes, get on your feet. A sedentary lifestyle could increase your risk. Instead, try to get more physical activity into your routine.
For example, you might consider standing up from your desk throughout the day if you work at an office. Try to walk around for a few minutes each hour.
Otherwise, go for a walk during lunch.
Here are a few more tips that can help you combat stress and weight gain.
8. Adjust Your Portion Sizes
In addition to considering what you eat, you might want to look at how much you’re eating. It’s not enough to follow a ketogenic or low-carb diet. If you’re eating too much, you could still lead to diabetes.
Eating too much in one sitting can cause higher blood sugar levels. Your insulin levels might rise as well.
Instead, take the time to adjust your portion sizes.
Take the time to look at the labels of the food you eat to determine the right serving size. Consider using smaller plates, too. A few minor changes can help you better manage your portion control.
9. Choose Vitamin D
Vitamin D could impact your blood sugar control. If you’re not getting enough vitamin D, it might increase your risk of diabetes.
Instead, consider taking vitamin D supplements. Make sure to talk to your doctor, first. Some vitamins can interact with any medications you’re taking.
10. Try Herbs
Adding a few natural herbs to your routine might help with diabetes prevention as well. Talk to your doctor about curcumin and berberine. They’ll help you determine if these herbs are safe for you to take.
Stop Prediabetes Progression: 10 Tips to Help Prevent Diabetes
Your prediabetes doesn’t have to progress any further. Instead, use these 10 tips to prevent diabetes. With these diabetes prevention tips, you can take control of your health and future.
Looking for more ways to promote better health? Consider ethically sourced, high-quality dairy ingredients.
Contact us today to discover how we can help.
by Ingredia USA | Aug 9, 2021 | Blood Sugar Management
About 13% of adults in the US live with diabetes. Another 34.5% have prediabetes.
If your body doesn’t make or use insulin properly, you could develop high blood pressure. High blood pressure is often associated with diabetes. If your blood sugar levels continue to rise, it could cause serious problems.
For example, too much glucose can damage your kidneys, nerves, and eyes. It could cause heart disease, stroke, and other complications, too.
Don’t let it get that far. Instead, consider these 13 easy ways to naturally lower your blood sugar.
With these tips, you can keep your blood sugar levels in check without stress. Your overall health could improve as a result.
Discover how to lower your blood sugar with these tips today.
1. Work Up a Sweat
Grab your favorite pair of running shoes and head outside! Regular exercise could help you lower your blood sugar. It can also help you maintain a moderate weight.
Meanwhile, your insulin sensitivity could increase, too. Increased sensitivity means your cells are able to use the sugar that’s available in your bloodstream.
Once you start exercising, your muscles can use blood sugar for energy.
It benefits muscle contraction, too.
Try different forms of exercising, including walking, running, and biking. Consider swimming and weightlifting as well.
Your muscles will use glucose more effectively, which could reduce blood sugar levels.
2. Reconsider Carbs
As you learn how to naturally lower your blood sugar, it’s important to consider your diet. Your diet can have a major impact on your blood sugar levels.
After all, your body breaks carbs down into sugars. Insulin then helps the body use and store that sugar for energy.
If you eat too many carbs, however, the process won’t work properly. Your blood glucose levels will rise instead.
Try to manage your carb intake. You might need to begin counting carbs. Try planning your meals before you eat to make sure you’re on track.
A low-carb diet can help reduce your blood sugar levels. It could help prevent blood sugar spikes, too.
3. Stay Hydrated
Grab a bottle of water and fill it up! Drinking enough water each day could keep your blood sugar levels at a healthy limit. Otherwise, you could experience dehydration.
Drinking water will help your body flush out excess sugar through your urine.
In one study, participants who drank more water had a lower risk for developing high blood sugar levels, too.
Try to avoid beverages that are sweetened with sugar. Otherwise, those beverages could increase your diabetes risk. They might raise your blood glucose and lead to weight gain as well.
4. Get More Fiber
Remember, your diet can have a major impact on your blood sugar levels. Take a moment to consider your fiber intake, too. Fiber can slow carb digestion and sugar absorption.
In other words, fiber triggers a gradual rise in blood sugar levels.
There are two types of fiber, soluble and insoluble. Soluble fiber could help improve your blood sugar management.
A higher fiber diet might help patients manage their type 1 diabetes. It could help improve the body’s ability to regulate blood sugar. It might help reduce blood sugar lows, too.
5. Look for a Low Glycemic Index
The glycemic index measures how we digest foods. It can impact the rate your blood sugar levels rise, too. Try eating low-glycemic-index foods to naturally lower your blood sugar instead.
For example, you can try:
- Oats
- Beans
- Yogurt
- Barley
- Bulgur
- Wheat pasta
- Non-starchy vegetables
- Legumes
- Lentils
Don’t forget to monitor your carb intake.
6. Consume Chromium and Magnesium
A micronutrient deficiency could impact your blood sugar levels. Try eating foods that are high in chromium and magnesium.
For example, you can try:
- Fruit
- Vegetables
- Nuts
- Whole grains
- Meats
- Dark leafy greens
- Tuna
- Avocados
- Beans
- Bananas
- Dark chocolate
These foods could reduce your risk of blood sugar problems. Otherwise, consider taking supplements.
7. Minimize Stress
Stress could cause your blood sugar levels to spike. Your cortisol and glucagon levels will rise, which can impact your blood sugar levels.
Try meditating, exercising, or using yoga to relax. You could lower your blood sugar levels as your stress levels drop.
Here are a few ways to combat stress.
8. Get Some Sleep
Make sure you’re getting enough sleep each night. Otherwise, your insulin sensitivity and blood sugar levels could fluctuate. You might experience weight gain or increased appetite as a result.
Inadequate sleep can disrupt metabolic hormones, too.
Instead, improve your sleep quantity and quality to improve your health.
9. Keep Track
How do you know if your blood sugar is low? Make sure you’re monitoring it! Monitoring your blood glucose levels could help you manage them.
You can determine if you need to adjust your medications or meals. You can see how your body reacts to certain foods, too.
10. Use Portion Control
It’s not enough to adjust what you eat. If you want to lower your blood sugar, consider how much you eat, too. Portion control might help you maintain a moderate weight.
Managing your weight could promote healthy blood sugar levels. It could reduce your risk of type 2 diabetes, too.
As you learn how to manage your portion sizes, try:
- Using smaller plates
- Reading food labels for serving sizes
- Keeping a food journal
- Eating slowly
- Measuring and weighing your portions
Otherwise, try to avoid “all you can eat” restaurants.
11. Sip Apple Cider Vinegar
Apple cider vinegar could promote lower fasting blood sugar levels. It might improve your insulin sensitivity, too.
Try mixing a little apple cider vinegar with water or using it as a salad dressing.
12. Try Cinnamon Extract
Cinnamon could improve your insulin sensitivity and lower blood sugar levels by up to 29%. It could slow the breakdown of carbs in your digestive tract, too. This process might moderate the rise of blood sugar after a meal.
13. Manage Your Weight
Above all else, make sure to maintain a moderate weight. Maintaining a healthy weight could benefit your overall health. It might prevent future health problems from developing, too.
Weight management can also help promote healthy blood sugar levels.
In fact, a 7% reduction in body weight could decrease your risk of developing diabetes by 58%.
Watch It Drop: 13 Ways to Naturally Lower Your Blood Sugar
Your blood sugar levels don’t have to control your future. Instead, use these 13 tips to naturally lower your blood sugar. With these tips, you can stay happy and healthy without worry.
Make sure to speak with your doctor before making any major changes. They can help you develop a treatment plan with your needs in mind.
Searching for other ways to regulate your blood sugar? Learn more here.
