Health

Ways to keep blood sugar stable – VnExpress


Eating a lot of fiber, choosing foods with low blood sugar, exercising, getting enough sleep, keeping an appropriate weight… contributes to the prevention of high or low blood sugar.

High blood sugar (hyperglycemia) is associated with diabetes and prediabetes. Internal causes of high blood sugar include the liver producing too much glucose, the body making too little insulin, or not being able to use insulin effectively. External factors include diet, medications, sedentary lifestyle, and stress.

To keep blood sugar stable, people with diabetes should change their lifestyle and eating habits in a healthy way. Here are some ways to help keep blood sugar stable.

Manage the amount of starch loaded into the body

The amount of starch (carbohydrate) you eat has a big effect on your blood sugar. The body breaks down carbs into sugars, mainly glucose; then, insulin helps to use and store it for energy. When you eat too many carbs or have problems with insulin function, this process fails and blood sugar levels can rise.

The American Diabetes Association (ADA) recommends that diabetics manage their carb intake. Some studies show that this helps people with diabetes eat more sensibly, improve blood sugar levels. Low-carb diets help lower blood sugar levels and prevent blood sugar spikes.

It should be noted that a low carb diet and a no carb diet are not the same. You can still eat some carbs and monitor your blood sugar, favoring whole grains over processed ones.

Eat a lot of fiber

Fiber slows carb digestion and sugar absorption, which, in turn, promotes a gradual rise in blood sugar. There are two types of fiber, insoluble and soluble. While both are important, soluble fiber has been shown to improve blood sugar, while insoluble fiber does not.

A high-fiber diet can improve blood sugar regulation and reduce low blood sugar, helping you better manage type 1 diabetes.

A diet rich in vegetables and fruits contains a lot of fiber, which is beneficial for diabetics. Photo: Shutterstock

portion control

Portion control to regulate calorie intake and maintain a healthy weight. A healthy weight helps keep blood sugar levels stable and has been shown to reduce your risk of developing type 2 diabetes. Tracking your portion sizes helps you prevent high blood sugar.

Some helpful tips for portion management include measuring and recording daily portion sizes, portioning meals, avoiding indulgent eating, reading food labels and checking portions, eating slowly…

Choose foods with a low glycemic index

The glycemic index (GI) reflects how quickly or slowly blood sugar rises after eating starchy foods into the body. The GI of a food will be rated at 3 levels: low, medium or high with a scale of 0-100.

Eating low GI foods has been shown to lower blood sugar in people with diabetes. Some foods have a low to medium GI such as barley, unsweetened yogurt, oats, legumes, whole-wheat pasta… Adding protein or healthy fats can also help minimize blood sugar spikes. postprandial mutations.

Eat foods rich in chromium and magnesium

High blood sugar and diabetes have been linked to micronutrient deficiencies, especially deficiencies of the minerals chromium and magnesium. Chromium participates in the metabolism of carbs and fats, enhances the action of insulin, thus aiding in blood sugar regulation. Foods rich in chromium include meats, whole grains, fruits, vegetables, nuts…

Diets rich in magnesium are associated with a significantly reduced risk of diabetes. Low magnesium intake can lead to insulin resistance and decreased glucose tolerance in people with diabetes. If diabetics eat a lot of magnesium, insulin works better and lowers blood sugar. Foods rich in magnesium are dark green leafy vegetables, squash, tuna, cereals, dark chocolate, bananas, avocados, beans…

Eat healthy snacks

Dividing meals and snacks evenly throughout the day can help prevent high and low blood sugar. Snacking between meals may also reduce the risk of type 2 diabetes. Some studies show that eating smaller, more frequent meals throughout the day can improve insulin sensitivity and lower blood sugar levels . Also, eating smaller meals and healthy snacks throughout the day can lower your glycated hemoglobin (HbA1c) reading.

Eat foods rich in probiotics

Probiotics are beneficial bacteria that provide many health benefits, including blood sugar regulation. Research shows that probiotic intake can reduce fasting blood sugar, glycated hemoglobin (HbA1c) and insulin resistance in people with type 2 diabetes. Fermented foods, sauerkraut, kimchi… Contains many beneficial bacteria.

Stress management

Stress can affect a person’s blood sugar levels. When stressed, the body releases the hormones glucagon and cortisol, causing blood sugar to rise. One study found that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar.

Relaxation exercises such as yoga, mindfulness-based stress reduction contribute to the correction of insulin secretion problems in people with chronic diabetes.

Monitor blood sugar

Monitoring blood glucose levels can help you better control them using a hand-held blood glucose meter. People with diabetes can also know if they need to adjust their meals or medications, and understand how your body responds to certain foods.

You can measure your blood sugar every day and record it in your diary like before and 2 hours after meals, before and after exercise… Based on that, you can know if you need to change the way you eat, how to choose choose food or not.

Maintain a healthy weight

Maintaining a moderate weight helps keep blood sugar levels stable and reduces the risk of developing diabetes. Research shows that losing 5% of body weight can improve blood sugar regulation and reduce the need for diabetes medications. For example, if a person weighs 91 kg and loses 4.5-6 kg, the blood sugar will be improved more.

Exercise regularly

Regular exercise helps to avoid weight gain and increase insulin sensitivity. Increased insulin sensitivity means that cells can more efficiently use the available sugar in the blood. Exercise also helps muscles use blood sugar for energy and muscle contraction.

If your blood sugar is unstable, you should consider checking regularly before and after exercise. That way, you can see how your body responds to different activities and keep your blood sugar from getting too high or too low.

Some exercises are beneficial like weightlifting, walking, running, biking, dancing, swimming… If you don’t have a lot of time to exercise during the whole week, you can do shorter sessions. eg 10 minutes 3 times a day and 5 days with a goal of 150 minutes per week.

Drink enough water

Drinking enough water keeps blood sugar levels more stable, prevents dehydration, and helps the kidneys get rid of excess sugar in the urine. Drinking water regularly can rehydrate the blood, lower blood sugar and reduce the risk of diabetes. Water and calorie-free beverages are best. You should limit sugary foods because they can raise blood sugar, increase weight and increase the risk of diabetes.

Get enough sleep

Getting enough sleep brings a feeling of refreshment and many health benefits. Sleep deprivation, poor quality sleep, and lack of rest can affect blood sugar and insulin sensitivity, increase your risk of developing type 2 diabetes, increase cravings and promote weight gain. In addition, sleep deprivation increases levels of the hormone cortisol, which plays an important role in blood sugar management.

The National Sleep Foundation recommends that adults get at least 7-8 hours of sleep each night. To improve sleep quality, you should try to follow a sleep schedule, avoid caffeine and alcohol at the end of the day, exercise regularly, cut down on electronic device use before bed, keep your room clean. sleep cool, take a warm bath, meditate before sleeping…

Kim Uyen (According to Healthline)

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