Content

• To step
• Method 1 of 2: Eat the right things
• Method 2 of 2: Plan ahead
• Tips
• Warnings

High blood sugar can be the cause of many health problems. In particular, it can be the onset of diabetes, especially in those with a family history of diabetes. Diabetics should keep a close eye on their diet to prevent their blood sugar from getting dangerously high. People who are diabetic or genetically predisposed to this disease can keep their blood sugar levels low by paying close attention to what they eat. This may reduce the likelihood that they will need medication. Once diagnosed as "diabetic," it is dangerous to assume that you can only maintain your blood sugar with a certain diet and exercise. If you are disciplined enough, your doctor will likely agree that you need very little medication. "But we do not advise someone diagnosed as diabetic to keep their blood sugar under control only with a certain diet and exercise."

To step

Method 1 of 2: Eat the right things

1. Understand the importance of eating the right things. It is better to choose foods that cause your blood sugar to rise slowly than foods that cause your blood sugar to rise too quickly. Most people should avoid this. How your body responds to a meal depends on what you have eaten. Natural, unprocessed foods cause a slow rise, while processed carbohydrates and sugars cause a rapid rise in blood sugar.
2. Opt for healthy carbohydrates. Ultimately, "all" food is converted into blood sugar to provide energy; it is only better to avoid foods where this happens "very quickly." Sugars and starches (such as in white bread, cornstarch and many other products) are converted the fastest and are therefore best avoided. On the other hand, fruits, vegetables, natural and unprocessed products, lentils, beans and certain diet dairy products are converted more gradually. These are better sources of energy for almost everyone, but especially those trying to avoid high blood sugar.
   • Remember that low fat does not always mean that there are few calories in a product; therefore always look at the ingredients on the packaging.
   • Healthy grains include barley, oats, spelled, wheat, kamut and brown rice. Below is more information about oats.
   • Bread and cereals are good for you, as long as you don't choose the ones that are high in fat and sugar. Opt for breads and cereals that contain less than 450 mg. salt per 100 grams.
   • Have some carbohydrates with every meal, but in moderation. Choose vegetables that don't have starch over those that do.
   • Make sure you also get your protein. Proteins are good for you and can sometimes help keep your blood sugar from rising.
3. Eat more fiber. Fiber ensures a good bowel movement and soluble fiber (see below) ensures that your blood sugar level is maintained. Most vegetables contain a lot of fiber, especially green leafy vegetables. Many fruits, nuts, lentils, beans, and whole grains are also high in fiber.
   • Soluble fiber are very important for good health. They are mainly in beans, nuts, oat flakes and seeds.
   • When you eat flaxseed, you get a lot of fiber and your blood sugar levels are maintained. Mix two teaspoons with 300 ml. water and take this every morning.
4. Eat fish twice a week or more. There are a lot of proteins in fish; the blood sugar level is not affected by this as much as is the case with carbohydrates. There is also less fat and cholesterol in meat and poultry. Many types of fish, including salmon, mackerel and herring, also contain a lot of omega-3 fatty acids, so that you get less fat (triglycerides) and this is good for your heart. Avoid fish that contain a lot of mercury, such as swordfish and king mackerel.
   • Other sources of healthy protein include lentils, beans, nuts, seeds, peas, and turkey or chicken. If you consume high-protein drinks, make sure that they contain less than 5 grams of sugar.
5. Eat more oatmeal. Unsweetened oatmeal digests slowly, so you don't get a big rise in your blood sugar. It provides a slow release of energy. Lentils and beans are just as good for you. (Some people suffer from digestion or flatulence from these types of foods until their bodies get used to them.) All of these foods contain soluble fiber, which slows down the absorption of sugar and carbohydrates, which is precisely the point.
6. Use vegetables without starch, such as broccoli, spinach and green beans. These vegetables are low in carbohydrates, so they have little effect on your blood sugar. But they do contain a lot of fiber, which is good for digestion. (Lentils, beans, and oats do contain starch, but their soluble fiber makes up for this.)
7. Have a few strawberries if you fancy something sweet. Despite the fact that they taste very sweet, strawberries are low in carbohydrates. As a result, your blood sugar will not rise very much. There is also a lot of water in it, which will keep you feeling full for longer. This will probably make you less hungry for a more harmful snack later on.
8. Drink more water. Soft drinks and juices with a lot of sugar ensure that your blood sugar level rises very quickly. Drinking water, sugar-free tonic and Spa Red can ensure that you consume a lot less sugar.
   • Much of the bottled water nowadays also has a flavor that makes it more attractive than normal water. Just pay attention to added sugars. You can add some strawberries, lemon, lime, or a little bit of orange juice to your carbonated water yourself so that it tastes better but doesn't have the empty calories of sugar.
   • Keep some water in the fridge that already has a few slices of lemon in it. Very refreshing on a hot day and it tastes really good. Make sure to keep your jug ​​full and replace the old lemon slices with new ones every two days. Alternate with other citrus fruits or strawberries, apples or berries.
   • Drink 6 to 8 glasses of water a day to keep you hydrated.
   • Try to drink few fruit juices - these are high in carbohydrates due to the natural fruit sugars they contain.
9. Sprinkle some cinnamon on your food. Some experts believe that cinnamon can cause your blood sugar to drop, especially in people with diabetes. The results are not conclusive yet, but there are already studies that support this claim.
   • Cinnamon is not a magic bullet! You can use it in addition to anything else described above.

Method 2 of 2: Plan ahead

1. Be aware of how many calories you should be taking in a day. Taking the right amount of calories can prevent you from eating extra foods that contain a lot of sugar.
   • Take between 1,200 and 1,600 calories per day if you are a short woman, an average-sized woman looking to lose weight, or an average-stature woman who doesn't exercise much.
   • Consume between 1,600 and 2,000 calories a day if you are a large woman looking to lose weight, a short man, an average stature man who does not exercise much or wants to lose weight, or a large man who wants to lose weight .
   • Consume between 2,000 and 2,400 calories a day if you are an average to large man who does a lot of exercise, a large man with a healthy weight, or an average to large woman who does a lot of exercise.
2. Replace certain foods. Instead of changing your entire diet, you can also opt for healthy foods instead of products that ensure a higher blood sugar level.
   • Organic unprocessed fat products are considerably healthier than fat-free alternatives or products with less fat. Foods in their original form are always better than processed products.
   • Organic unprocessed full-fat milk is healthier than low-fat milk. Coconut milk is also an excellent alternative. Medium chain fatty acids are an excellent alternative for people with diabetes, for example.
   • Vegetable oils contain many polyunsaturated fatty acids and these are bad for your heart. Avoid vegetable oils and eat saturated fats instead. People are finally beginning to understand that fats do not make a person fat, but are necessary as a source of energy and for the production of tissue.
   • Avoid the chemical sugar substitutes. The body does not recognize these and they damage your cells. Pure stevia is best as a low-calorie sweetener.
3. Count your carbs. In particular, count the amount of processed carbohydrates you consume, such as products made from white flour, high-sugar cereals, and fried foods. Carbohydrates have more of an effect on your blood sugar than anything else because they are converted into glucose very quickly.
4. Check the glycemic index. The glycemic index ranks carbohydrates based on how much they raise blood sugar. Foods with a low GI make blood sugar rise less quickly than foods with a high GI.
   • Be aware that not all sources of sugar are included in the glycemic index. Other sugars, such as fructose and lactose, also influence the level of your blood sugar.

Tips

• The whole family can eat the same healthy foods; there is no need to make anything else for yourself. Everyone benefits from the same healthy and nutritious meals that you can eat together.
• Eat fruit and vegetables with the skin as much as possible, because most of the nutrients are just below the skin and you can get rid of them by peeling them.When steaming or boiling vegetables, use this water for soup or in a stew or sauce so that the vitamins contained in this water are not lost. By eating raw vegetables, for example in a salad, you get a lot of vitamins. Wash the vegetables well in advance.
• Go to the doctor before you start eating completely differently. Your doctor can work with you to determine the healthiest way of life for you so that you don't make choices that might negatively affect your health.

• Walk a lot. Exercise helps keep your body healthy and it keeps you fit. Walking is the perfect way to move for everyone. If you are diabetic, your doctor can help you make sure you have enough blood sugar for good exercise. Once you exercise regularly, you will have a better understanding of how much to eat and how much medication you need so that you can exercise in moderation as part of your blood sugar maintenance schedule.

Warnings

• Don't "lower" your blood sugar to zero. Very low blood sugar can have just as damaging effect on your health as very high blood sugar. Once you have been diagnosed with diabetes, it means that your body is unable to automatically regulate the sugar level in your blood. The endocrine system does not work properly, so you have to do this partly yourself, as it were, and take it over from your body. Just as too much blood sugar (and sugar in your food) is bad for you, too little blood sugar is. That is why we recommend the use of beans and lentils. These foods are converted into blood sugar more slowly and provide a longer and more constant release of energy. This is very good. The three things that someone with diabetes should pay attention to are: diet, exercise and medication. This should all be in balance with each other.