According to studies, there are 101 million diabetics and 136 million pre-diabetics in the country. The studies also show that hypertension and obesity have shown an upward trend in the past few years. It is becoming increasingly important to keep a check on health and maintain sugar levels. This article explores ways to maintain sugar levels naturally.
Ways To Maintain Sugar Levels
Are you someone who has a desk job? Do you constantly eat junk food? Are you someone who isn’t able to find time to exercise? If yes, chances are that you might gain weight, and that would eventually lead to diabetes. Given below are ways to maintain sugar levels naturally:
Do you want to buy something from the store? Don’t drive, walk to the store. Take the stairs while going up and down rather than using the lift. Walk as much as possible. Doing exercises regularly or any kind of physical activity helps improve your insulin sensitivity. When the cells in your body use the sugar in your blood properly, it helps maintain your sugar levels. Other forms of exercise include cycling, swimming, dancing, and brisk walking.
Include More Fibre In Your Diet
When you consume fibre, it slows down the absorption of sugar and the digestion of carbohydrates. There are two types of fibre: First, one is soluble fibre, which dissolves in water and forms a gel-like substance in the stomach, slowing down digestion. Due to this, your sugar levels stay maintained, and it helps manage complications related to diabetes. You can find soluble fibre in oats, apples, bananas, peas, black beans, avocados, and Brussels sprouts.
The second is insoluble fibre; as the name suggests, it doesn’t dissolve in water and passes through the stomach. It supports insulin sensitivity and keeps your bowels regular. You can find insoluble fibre in whole wheat flour, bran, nuts, seeds, and skins of vegetables and fruits.
If you are diabetic or pre-diabetic, you must drink water regularly as it helps the kidneys flush out excess sugar in the blood. Water has no calories or carbohydrates, so it is the perfect drink for people with diabetes. According to various studies, people who consume water regularly are at a lower risk of developing diabetes. However, regulate your consumption of sugary drinks as it can increase your sugar levels.
Manage Your Carbohydrates Consumption
Even though carbohydrates are vital for your body, you should regulate the consumption of refined carbs such as table sugar, white bread, white rice, soda, candy, and desserts. They are easily digestible, and hence, they increase blood sugar levels.
Eat Smaller Portions Throughout The Day
Doctors often advise consuming smaller portions of food throughout the day to maintain blood sugar levels. Portion control reduces the amount of calories you eat and helps control your weight. Eating small meals helps lower the risk of developing diabetes.
Manage Your Stress Levels
In today’s world, stress levels are too high. When you feel stressed, your body releases hormones like cortisol and adrenaline. These hormones make it difficult for insulin to do its work in reducing and maintaining blood sugar levels. Consequently, your blood sugar levels rise. Reduce your stress levels by doing exercises and meditation.
Also Read: The Secret Recipe For Stress Relief
Get Enough Sleep
Partial sleep deprivation increases insulin resistance; consequently, it increases blood sugar levels. Oxidative stress and inflammation increase due to partial sleep deprivation and impacts blood sugar levels. Studies reveal that people with type 2 diabetes experience poor sleep, and 62 per cent of people in the pre-diabetic range also experience poor sleep. Therefore, this emphasises the need to get enough sleep.
Consume Foods Rich In Chromium & Magnesium
If you have high blood sugar levels, chances are high that you are chromium and magnesium deficient. Both these minerals maintain blood sugar levels, and you must include them in your diet. Foods rich in Chromium are meats, fruits, vegetables and nuts. Foods rich in magnesium are leafy greens, squash and pumpkin seeds, tuna, whole grains, dark chocolate, bananas and beans.
Consume Whole Fruits Rather Than Juices
Do you prefer drinking juice rather than eating the whole fruit? You are not the only one. Drinking juice is much easier than consuming fruits as it takes time to wash, peel, or sometimes de-seed the fruits. However, fruits lose all their necessary vitamins when you convert them into juices and juices available in the tetra packs are loaded with sugar. As a result, you will experience a spike in your blood sugar level. So, make it a habit to eat the entire fruit rather than consuming juices.
Get Your Dose Of Vitamin D
Unlike other vitamins, there are very few sources of Vitamin D. If you are Vitamin D deficient, it increases the chance of developing diabetes. To reduce the risk of developing diabetes, start consuming Vitamin D and calcium supplements to stabilise and maintain your blood sugar levels. You can couple these vitamin supplements with vitamin D-enriched foods, such as milk, cheese, salmon, cod liver oil, tuna fish, beef liver, mushrooms, eggs, fortified juices and sardines.
Maintaining blood sugar levels can be tricky as it requires constant monitoring. These ten ways help maintain and regulate your blood sugar levels.