As varieties of sweets, cakes and desserts flood supermarket shelves, cafes and eateries at an ever-increasing level, they are also silently elevating our blood sugar levels. In fact, according to the International Diabetes Federation, there were about 462 million adults with diabetes in 2019, a figure that is expected to rise to 700 million by 2045. Meanwhile, the CDC states that 6 out of 10 people with diabetes also suffer from high blood pressure.
These figures definitely don’t paint a rosy picture with regard to your long-term health. You probably know that there are specific steps you can take to control your blood sugar levels, and you’re right, but do you know what they are? Read on to find out, and implement these 5 things in your life to keep diabetes at bay!
1) Exercise daily
Exercise does wonders for your health. When you engage in physical activity, your body sweats and your heartbeat rises. In turn, your blood burns more glucose, which lowers your blood sugar levels. Exercise also promotes the effective use of insulin in your body, so make it a point to consciously add exercise into your daily schedule, or adhere to the recommended number of weekly exercise minutes, as per this article.
2) Go fruity and nutty
Natural sugars in fruits do not adversely affect your health, but instead help fulfill the need for glucose in your body. In addition, these sugars allow you to feel more satiated, hence controlling your cravings for sugar. So make it a point to eat more fruits, and unsalted nuts too, on a regular basis.
3) Get hydrated
Little more needs to be said about the importance of frequent hydration to your health. Increasing your water intake also helps to maintain the sugar levels in your body by flushing out the excess glucose in your blood.
4) Curb the carbs
Carbohydrates can be categorized as simple and complex carbs. Simple carbs are found in food like white sugar, sweets and candies, carbonated soft drinks and even fruit juice. Complex carbs on the other hand can be found in food like barley, oatmeal, brown rice, beans, lentils and beans. You should try to limit simple carbohydrates in your diet, and opt for complex carbs in order to control your sugar levels.
5) Up your fiber
Increase your intake of fiber-rich food, as fiber (which is also a type of complex carb) slows down the process of food breaking down into sugars. It also contains water-absorbing properties to make your bowel movements smoother.
In conclusion, you may realise that most people who do not suffer from chronic diseases tend to keep a balanced diet, giving credence that good eating habits play a critical role in the fight against diabetes. Here are a few more quick tips on eating habits you can adopt right now to help regulate your blood sugar levels:
- Go for low glycemic index (GI) food like nuts, lean meats and whole grains;
- Control your food portions by eating in moderation;
- Try adding apple cider vinegar into your diet, as there is evidence showing that it helps manage blood sugar levels, among several other health benefits;
- Eat more green salad frequently.
Cheers to your journey towards health and fitness!
