Diabetes is a rampant health condition among adults across the country. An imbalance in blood glucose levels can trigger either type 1 (pancreas are unable to produce insulin) or type 2 diabetes (affects the way blood sugar is processed). There is no cure for the condition, but one can manage its symptoms to improve quality of life. You can also make healthy lifestyle changes and eat well to manage the condition better at home. Here are a few points to consider.
Understanding the blood sugar chart
Target criteria for adults 20 years and older
- Less than 100mg/dL (milligrams per deciliter) during fasting.
- 70-130mg/dL before a meal
- 180mg/dL post having a meal
- 100mg/dL before working out
- 100-140mg/dL during bedtime
If your blood sugar is not in this range, the following natural remedies and dietary changes can help manage diabetes.
- Maintain a healthy weight by exercising
One of the simplest home remedies is to exercise regularly, promoting better metabolic activity. You can also eat smaller meals throughout the day to avoid overconsumption in the process.
- Manage stress
Increased stress can spike up cortisol levels in the body, resulting in an imbalance that affects your blood sugar. Yoga and meditation can all help calm the mind and body.
- Get plenty of rest
Ensure you get a good eight hours of sleep. Lack of proper rest can trigger an imbalance in the body’s metabolic function that directly affects blood sugar levels.
- Stay hydrated
Drink sufficient water at regular intervals throughout the day to help the body naturally flush out glucose.
Diet for lowering blood sugar
- Whole wheat bread
Whole foods are rich in fiber. Natural fibers slow down digestion in the body, helping manage blood sugar levels. Studies also indicate that the low glycemic index in most whole foods helps suppress the gene that promotes glucose metabolic activity.
- Nuts and legumes
Assorted nuts are rich in healthy fats, dietary fibers, plant proteins, and antioxidants. Wholesome nuts aid digestion and help lower blood sugar levels as they also have a low glycemic index than processed or flavored nuts. You must also include more beans, chickpeas, peas, and lentils in your daily diet. Legumes are rich in proteins, complex carbohydrates, and essential fibers that aid digestion.
- Yams and sweet potatoes
Sweet potatoes are naturally rich in fiber and are a nutritious carbohydrate substitute over regular potatoes. These root vegetables also have a very low glycemic index. The same goes for yams. You don’t necessarily have to wait for Thanksgiving to have some delicious yams.
- Fresh vegetables
Broccoli and broccoli sprouts are naturally rich in plant compounds that help lower insulin sensitivity. Pumpkin and pumpkin seeds can also help as the pulp of the vegetable is loaded with essential carbs that regulate blood sugar. Moreover, its seeds are a rich source of healthy fats and proteins. Okra is another potent blood sugar lowering vegetable.