If you have blood sugar or diabetes, either your body does not produce enough insulin or cannot use it properly. A high level of blood sugar in your body might cause several diseases including heart disease.
When it comes to natural blood sugar control, all you need to do is to follow a healthy diet. The GI or glycemic index measures the effects of specific foods on blood sugar levels. As a diabetic patient, you should include food with low or medium GI scores in your daily diet. Also, you can make a balanced diet by keeping a healthy balance between low and high GI foods. We have shared below a few natural ways to control blood sugar. Read on –
Keep your carb intake always in check:
Paying attention to carbohydrates is crucial for people with diabetes, especially with type 2 diabetes. Carbohydrates can fluctuate your blood sugar level. If you have diabetes, you should limit your carb intake to 200 to 245 grams (g) per day in the beginning. This amount will be about one-half of your daily calory intake. From there, make adjustments according to your blood glucose readings or as recommended by a dietitian. Remember, carbs are not only present in bread, potatoes, and pasta but they are also found in fruits, vegetables, sweets, and dairy. So, you have to take all of those into consideration when it comes to limit your carb intake.
Take small meals frequently:
Always avoid taking a large meal at a time. Instead, you can eat meals in small portions throughout the day. Feeding your body throughout the day helps regulate your blood sugar levels and prevents highs and lows.
Include fiber-rich food in your daily diet:
Fiber-rich food can help in stabilizing your blood sugar. It can also help in weight management and lower your risk of cardiovascular disease, according to a review published in September 2017 in Advances in Obesity Weight Management & Control. According to several studies, fiber plays a preventative role, too. In a report of the Journal of Chiropractic Medicine published in March 2018, high-fiber diets can minimize the incidence of type 2 diabetes by 15 to 19 percent compared to low-fiber diets.
Get quality sleep:
Poor or limited sleep can affect your body chemistry while getting sufficient sleep can help with blood sugar control. According to a small study published in Diabetologia in February 2015, chronic lack of sleep can increase the risk of type 2 diabetes.
If you are having sleep trouble, you can follow these recommendations shared by the National Sleep Foundation:
- Sleep in a cool, darkroom.
- Avoid consuming alcohol or caffeine in the hours before bed.
- Go to bed and wake up at the same time each day, even on the weekends.
- Don’t look at screens for at least a half-hour before bedtime, including TV, tablets, cell phones, and computers.
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When you know how to live your life healthily, you get control over your blood sugar level. Apart from the above, eat a healthy breakfast, do some freehand exercise in the morning, and maintain a healthy weight to keep your blood sugar level under control. The more active lifestyle you lead, you better you keep your blood sugar level maintained.