Scientific research suggests that walking is an effective way to reduce blood sugar levels, making it a valuable tool for those dealing with high blood sugar. However, understanding the optimal time for exercise to control sugar remains a subject of ongoing investigation.
It’s important to note that physical activity is beneficial not only for individuals with diabetes or prediabetes but for everyone, as blood sugar levels fluctuate throughout the day. Nonetheless, it’s clear that physical activity at any time of day is advantageous for managing blood sugar levels.
Maintaining blood sugar within the appropriate range provides sustained energy for daily activities. For individuals with diabetes or prediabetes, insulin resistance can lead to inadequate glucose uptake by cells.
Top Factors that Can Elevate Blood Sugar Levels:
In addition to dietary choices, several lesser-discussed factors can contribute to high blood sugar levels. Understanding and addressing these issues is crucial for maintaining optimal blood sugar levels. Here are the top factors to consider:
Mental Stress:
High-stress levels, often a result of a demanding work-life balance, can lead to elevated cortisol hormone levels. This, in turn, promotes glycogenolysis and gluconeogenesis, causing an increase in blood sugar.
Dehydration:
Insufficient water intake can disrupt fluid balance in the body. As a compensatory mechanism, glucose concentration in the blood can rise, resulting in higher blood sugar levels.
Incorrect Medications:
Some medications, including steroids and others, may have adverse effects on the pancreas and lead to elevated blood sugar.
Hormonal Imbalances:
Hormones like cortisol, growth hormone, and amylin play roles in blood sugar regulation. Hormonal imbalances, such as those during pregnancy, can contribute to high sugar levels.
Sleep Disorders:
Poor sleep patterns can negatively affect insulin response, making it essential to improve sleep quality for maintaining stable blood sugar levels.
In cases of high blood sugar, it’s advisable to consult with healthcare experts to establish and maintain appropriate blood sugar levels.
Effective Ways to Manage Blood Sugar Levels
Whether you’re diabetic or prediabetic, adopting a healthy lifestyle is vital for controlling blood sugar level. Here are some effective strategies to keep sugar in check:
Regular Walking:
Incorporate regular walks into your routine, as walking is a powerful way to manage blood sugar.
Physical Exercise:
Engage in heart-pumping exercises to lower blood sugar levels effectively.
Barley Consumption:
Including barley in your diet can help reduce appetite and control blood sugar.
Whole Fruit Consumption:
Opt for whole fruits over fruit juices to regulate blood sugar more effectively.
Vegetable Intake:
Prioritize a plate filled with vegetables for lunch or dinner.
Maintain Adequate Vitamin D Levels:
Adequate vitamin D levels can reduce the risk of diabetes. Consider supplements if deficient.
Hydration:
Drinking more water can help lower blood sugar levels by preventing sugar concentration in the blood.
Nut Consumption:
Incorporating nuts like almonds into your diet can contribute to reducing blood sugar level.
These are just a few strategies, and many more options exist, including macronutrient balancing and maintaining a healthy lifestyle. The key is to find an approach that works best for you to achieve stable sugar levels.
Meal Ideas for Diabetic Individuals:
Creating a balanced meal plan can be challenging for those with diabetes, but it’s essential for managing blood sugar. The plate method can help structure a healthy dinner. Divide your plate into three sections and fill them with appropriate foods:
Non-Starchy Vegetables: Include options like cauliflower, green beans, mushrooms, peppers, snow peas, tomatoes, broccoli, and more.
Proteins: Incorporate lean meats (e.g., chicken, fish, lean pork, turkey), plant-based proteins (e.g., beans, chickpeas, lentils, tofu), and nuts.
Starchy Vegetables or Whole Grains: Limit starchy vegetables like potatoes and peas, and opt for whole grains such as barley, bulgur, oatmeal, and whole wheat pasta.
Here are some meal ideas following the plate method:
Taco Salad: Combine tomato, carrot, onion, lettuce with corn tortillas and ground beef.
Grilled Salmon with Broccolini: Serve with brown rice and sautéed eggplant, onion, and peppers.
Toasted Whole-Wheat Bread: Pair with your choice of protein and steamed non-starchy vegetables.
These meal ideas are not only suitable for managing blood sugar but also easy to prepare, making them a convenient option for busy individuals.
Selecting the Right Foods for Diabetes:
Grocery shopping for diabetes management requires careful planning to maintain a balanced diet. Here’s a list of foods you can enjoy while managing diabetes:
Non-Starchy Vegetables: Carrots, cauliflower, celery, onions, tomatoes, zucchini, bell peppers, okra, garlic, and more.
Starchy Vegetables (in moderation): Potatoes, pumpkins, corn, sweet peas, and others.
Fruits: Include apples, bananas, limes, plums, lemons, apricots, and other low-sugar fruits.
Proteins: Choose lean meats (e.g., chicken, fish, lean pork, turkey), plant-based proteins (e.g., beans, chickpeas, lentils, nuts, tofu), and dairy products.
When grocery shopping for diabetes, it’s essential to make a list to minimize food waste and ensure you select items aligned with your dietary requirements. Be mindful of calorie and sugar content, even in packaged products, and prioritize fresh, whole foods for better blood sugar management.
FAQ's on Blood Sugar
What should my blood sugar be?
The American Diabetes Association recommends a blood glucose range of 80-130 before meals and less than 180 about 2 hours after a meal. This range should place your A1c under 7.
What is an A1c?
A Hemoglobin A1c is a 2-3 month average of your blood sugars. This result gives you a good idea of how well your diabetes is being managed/controlled. The American Diabetes Association recommends an A1c of less than 7 to keep the risk of complications low.
What can I eat if I have diabetes?
You can eat just about anything you want. It is about knowing proper portion sizes and how much you are putting on your plate. A dietitian can help you learn to count carbohydrates and with meal planning that is specific for you.
Why does it matter if my blood sugar is 120 or 200?
It is very important to keep your blood sugar level under control. When your blood sugar level is high, it can cause damage in your veins and arteries. This damage could lead to complications later such as heart attacks, strokes, kidney disease, neuropathies, vision problems, etc.
What foods have carbohydrates?
Fruits, starchy vegetables, milk, yogurt, rice, cereals, bread and other grains all have carbs and give you important nutrients. Many snack foods, such as pretzels, chips and popcorn, have carbs. Sweets, including regular soda, cakes, candy and cookies, also contain carbohydrates. Be sure to check the nutrition label on each food item to determine carbohyrdate content.
Do I need to follow a low carb diet?
Carbohydrates are an important part of a healthy diet. With diabetes, watching portion sizes and getting most of your carbs from fruits, vegetables, whole grains and low fat milk and yogurt is key. Besides counting carbs, people with diabetes can also benefit from eating lower fat, high fiber foods and just enough calories to maintain a healthy weight.
If it is sugar free, I can eat as much as I want, right?
Sugar free foods can be part of a healthy meal plan in small amounts. Keep in mind though that some of these foods still have carbs (in the form of other sweeteners such as sorbitol, isomalt, and mannitol) and may affect your blood glucose levels. Many sugar free foods have calories and carbohydrates and lots of fat. Make sure you read the nutrition labels.
