Top Tips For Preventing Blood Sugar Surges

If you have blood glucose problems or type 2 diabetes, big swings in your blood sugar can make you feel miserable and can put you at risk for a number of serious health issues in the long term. But by adjusting certain lifestyle and diet choices, you can gain better control of your blood sugar.  Diabetes is a metabolic disorder that disrupts your entire body. This disease damages your blood vessels and nerves. It also affects your body’s energy production. Because this illness prevents your body from producing or using enough insulin, the sugar in your blood cannot be converted to energy to fuel your cells’ daily activities.   High glucose level is called hyperglycemia, which if left untreated can cause blindness, liver disease, stroke, kidney failure, limb amputation and more.  According to Dr. Melissa Li-Ng, an endocrinologist at the Cleveland Clinic, stabilizing your blood sugar will prevent the consequences brought by regular blood glucose surges. She also states that it is imperative to get yourself checked because your body can still suffer serious damages from high blood sugar levels even if you feel completely fine and healthy.  There are strategies to prevent sugar spikes from disrupting your health. Rather than focusing on what you should not have, try to incorporate healthy foods to your diet to help manage diabetes.

Pick Whole Grains

Eating foods rich in the soluble fiber called beta-glucan will help stabilize your blood sugar levels as they take longer to digest. Some examples are barley, rye and oat bran.  Though these foods are great in preventing blood sugar fluctuations, they are still carbohydrates and must be eaten in moderation.  Dr. Li-Ng said that whole grains can still raise your blood sugar, but not as quickly as eating processed foods would.

Eat More Vegetables

Since they are nutrient-dense, it is best to source your carbohydrates from non-starchy vegetables such as kale, cucumber, broccoli and cauliflower. They are packed with fiber and help prevent sugar surges in your blood stream. The fiber you get from vegetables can also help you stay fuller for longer periods of time as they take a long time to pass through your digestive system.

Add More Spice To Your Food

Turmeric may do more than just add flavor to your food. A 2013 study suggests that curcumin – the potent biochemical component of turmeric, decreases blood glucose levels. It may have a role in fighting diabetes as well.  As it helps stabilize blood sugar levels, turmeric extract can be found in pharmacies as over-the-counter natural supplements. It also provides other general health benefits like improving digestion and preventing inflammation.  If you plan on buying supplements from online stores, make sure they show product reviews. Reading these testimonies will help you determine how these supplements worked on other users.

Choose Nuts For Snacks

Walnuts, pistachios and almonds are great healthy snacking options. They contain healthy fats that help slow down the body’s sugar absorption.  But limit the amount of nuts you are eating every day. Remember, they are healthy but they also contain a lot of calories. According to Toby Smithson,a spokesperson for the Academy of Nutrition and Dietetics, four pecan halves or six pieces of almonds are equivalent to the number of calories in a teaspoon of butter.

Do Not Skip Meals

Consuming large meals once or twice a day can cause blood sugar fluctuation. It is important to spread out your meals, starting with breakfast. To help take better control of your health, eat three meals a day with two healthy snacks in between.

Plan Ahead

Anticipate that you will get hungry within the day. To prevent over-snacking, Smithson  recommends to carry granola bars with you everyday to avoid the temptation of junk foods.  Granola bars are also effective alternatives to quick-acting glucose tablets (also known as sugar pills) just in case your blood sugar drops too low.  Think of food as the fuel that keeps your body active throughout the day. By making smarter food choices, you can easily manage diabetes and continue your efforts to reversing it without experiencing any other health concerns.

Guest Post By: Katrina Rice