Since I got diagnosed with gestational diabetes and after giving birth, prediabetes type 2, I wanted to learn all the tips and tricks out there to keep my glucose levels under control without compromising too much. I still enjoy sweet treats in moderation and carbs, do you want to know how?
After spending many hours reading books and articles and even studying a nutrition course myself, I learned many things I wish my doctor had told me. They basically told me I was going to live with prediabetes until it became diabetes type 2, but guess what? I managed to get off metformin after six months and reverse it after a year and a half. There is much more you can do to get your sugar levels down than metformin!
First, eat your veggies
One incredible hack to stabilize your glucose is how you eat your food, and by that I mean in what order. Have you though about traditions in many countries to start the meal with vegetables? For example antipasti in Italy, crudités in France, etc. You can reduce the glucose spike from your meal by eating the vegetables first (fiber) for example a plate of salad and then the rest (carbs, fat, protein).
Fiber slows down the digestion of carbohydrates and sugar absorption, leading to a more gradual increase in blood glucose.
Sweet Treats Better For Dessert, Not As A Snack
One thing I learned about living with prediabetes is that I can still enjoy (in moderation) treats if I feel like having them on a certain day. The stress of trying to always stay away from sugar can also lead to sugar spikes, so I found a little trick. Enjoy a small dessert after a meal instead of snacking on something sweet in the evenings or mid-mornings on an empty stomach. If you had a healthy meal with protein, healthy fat, and fiber, it will help your blood sugar levels, and the spike from the dessert will be much much lower than eaten on an empty belly.
Manage Stress Levels
Our sugar levels are affected by more than just what we eat. Under stressful situations,"stress hormones" are produced, and one consequence is an increase in blood sugar levels. Mindfulness, meditation, yoga, and regular exercise can help manage stress.
Choose A Savory Breakfast
Starting your day with a savory breakfast rather than a sweet one can keep your morning blood sugar spike at bay. Your blood sugar is very sensitive during the first hours of the morning. Think eggs, avocado, and whole-grain toast over fruit smoothies, sugary cereals, or pastries. The lower carbohydrate content and higher protein and fat in savory breakfasts can lead to slower glucose release and better satiety for a longer time.
Pair Fruit With Protein
Fruits are nutritious, but they also contain sugar. Balance their natural sweetness by pairing them with a protein source. Enjoying an apple? Add a handful of almonds or dip it into some peanut butter. Berry craving? Pair it with Greek yogurt. This can prevent blood sugar levels from rising too quickly.
Choose The Right Milk For Your Coffee
If you're a coffee drinker, the choice of milk or creamer can influence your blood sugar levels. Full-fat milk, for instance, has a lower GI compared to non-fat milk due to its fat content, which can slow down the absorption of sugars. Plant-based milks like unsweetened almond or soy milk are also low-GI alternatives that can be great in your coffee.
Stay Hydrated
Water helps to control blood sugar levels by assisting the kidneys in flushing out excess blood glucose through urine. Always choose water or tea over sugary drinks.
Start Your Meal With Some Vinegar
Incorporating vinegar into your meals, especially at the start, can have a positive effect on blood sugar control. Apple cider vinegar can be a great natural ingredient to help you control your blood sugar levels, especially, before having a carb-rich meal. Having a teaspoon of vinegar diluted in water before your large meals can improve your insulin resistance and slow the rate of stomach emptying preventing a high sugar spike.
Get Plenty of Sleep
Your good food choices during the day can be jeopardized by your poor sleep during the night. Poor sleep can affect blood sugar and insulin sensitivity, increasing the risk of type 2 diabetes. Aim for 7-9 hours of quality sleep per night to help maintain stable glucose levels.
Monitor Your Blood Sugar Levels
Keeping track of your blood glucose levels can help you understand how different foods, activities, and stress levels affect your blood sugar. Use this information to make informed decisions about your health. You can check your blood sugar levels one hour after every meal, and before breakfast.
Snacks Before Bed: 15 Healthy Choices That Feel Like A Treat!
Are you looking for a way to satisfy your late-night cravings without sabotaging your health goals? These before-bed treats are not only delicious but also packed with nutrients, helping you maintain a balanced diet while going to bed feeling satisfied.
See Them Here: Snacks Before Bed: 15 Healthy Choices That Feel Like A Treat!
Morning Mistakes: 11 Breakfast Foods to Avoid
If you feel hungry shortly after eating breakfast, you may not be making the best choices when it comes to the first meal of the day.
Tired, moody, dizzy, or hungry are some symptoms of a poor-quality breakfast. What can seem like a good meal can lead to a bad start to your day, followed by making poor choices for the rest of your meals. Eating a healthy and complete breakfast is crucial to setting the right intentions for the day: exercising, studying, focusing, an important meeting, or having a better mood for your loved ones.
See Them Here: Morning Mistakes: 11 Breakfast Foods to Avoid
Top 10 Underappreciated Vegetables That Can Lower Your Blood Pressure
Here are some underappreciated vegetables that can help lower your blood pressure. From dark leafy greens to the often-overlooked beetroot, these vegetables offer a variety of nutrients that can help you maintain optimal blood pressure levels.
See Them Here: Top 10 Underappreciated Vegetables That Can Lower Your Blood Pressure
The post 10 Hacks to Stabilize Your Glucose Levels appeared first on Six Hungry Feet.