While rollercoasters are usually heaps of fun, they can be downright nightmarish for people with diabetes. Constantly battling the highs and lows of blood glucose can feel like being possessed by something from Stranger Things. While type 1 diabetes is a totally different ball game than type 2 diabetes, each can be helped by having more stable glucose levels throughout the day.
Maintaining level blood glucose can be tricky so here are 10 ways to help you do it everyday.
#1 Keep Snacks on Hand
The problem with blood glucose is that it depends on what you feed it. By having healthy snacks ready and available before your levels drop can help prevent the volatile swings. Have a handful of almonds to give yourself a healthy boost of fat and protein while staying low on sugars.
#2 Move Your Body
Exercise is an amazing stimulator for the body as it jumpstarts the body in its many functions. One of these functions that is aided by exercise is insulin production and sensitivity. Whether you join your nearest CrossFit gym or go for 30 minutes walks each evening is up to you. Just get moving!
#3 Refuel with Protein
Protein slows down the rate at which glucose is absorbed into the blood, so try to get some protein throughout the day. This doesn’t mean that you need to eat a bloody steak, though. Some nuts, seeds, egg whites, or even tuna can be healthy options.
#4 Eat More Fiber
Just like protein, fiber slows down the absorption rate of glucose. It also pushes your digestion along at a healthy rate. Don’t reach for fiber supplements, though. Just include fresh veggies in your diet or opt for low-sugar fruits as a snack in between meals. Whole grains and even sweet potatoes are stellar options as well!
#5 Avoid Stimulants
While I love coffee, I have to say that it is best avoided for people living with diabetes. The caffeine releases adrenaline, which causes a spike in blood sugar to fuel the temporary boost of energy that you experience with stimulants. Opt for lightly caffeinated tea instead, if you must.
#6 Sleep Well
Sleep is nature’s healer so sleep well and enough. Poor sleep makes the body do funky things with insulin, so prevent yourself from getting to that point by getting a good night’s rest.
#7 Include Healthy Fats
Healthy fats slow down glucose absorption and reduce inflammation throughout the body, both of which help stabilize blood glucose. Reach for avocados, walnuts or chia seeds to get yours!
#8 Eat an Anti-Inflammatory Diet
Fruits, vegetables, grains, sweet potatoes, and fish all help lower inflammation throughout the body. By eating foods that heal the body and slow the absorption of glucose, you are also preventing a spike in blood sugar with each meal.
#9 Avoid Processed Foods
Processed food is laden with chemicals and artificial sweeteners and wreaks havoc on your metabolic system. If it comes in a package, then it’s just not going to help you.
#10 Opt for Roots and Fruits
Carbs seem to be the enemy in the diabetes circles, but that’s not a great way to look at this macronutrient. Instead, try to get your carbs from root foods and fruits. These two types of carbs slow down the absorption rate of glucose, are usually packed with vitamins and minerals, and are a good source of fiber.
References
