Error Email field is required. Eating as usual eugar Maintaining blood sugar control your blood sugar. Researchers found that blood sugar levels were significantly lower when carbohydrates were consumed at the end of the meal rather than at the start.

Maintaining blood sugar -

Avoiding extreme highs and lows will leave you feeling more energized and focused. To maintain healthy blood sugar levels, Beal recommends to:. Exercise regularly.

This also improves the way your body uses insulin [insulin sensitivity]. Maintain a healthy body weight. Reduce your sugar intake. Dietary sugar spikes blood sugar, which can send you on a rollercoaster of highs and lows.

Beal recommends limiting sugary beverages, cakes, cookies, pies, candy and other sweets. Check your food labels since sugar can show up in sneaky places, like ketchup, pasta sauce and salad dressing. Limit refined carbohydrates.

Like sugary foods, refined carbohydrates can also spike blood sugar. These include potato chips, white pasta, white bread, many types of cereal, pizza and crackers. Choose high-fiber foods. Increasing your vegetable intake is a great way to get more fiber. When choosing carbohydrates, look for varieties that are high in fiber, which slows the rise of blood sugar after a meal.

Beal suggests whole wheat bread, oatmeal, beans, lentils, nuts, seeds and brown rice. Choose high-fiber fruit like raspberries, apples with the peel and oranges, rather than fruit juice or fruit snacks. Stay hydrated.

Prioritize sleep. Think of it as a fuel that keeps your body moving throughout the day. Without enough insulin, sugar builds up in the blood and can damage nerves and blood vessels.

This increase of blood sugar also increases your risk for heart disease and stroke. Over time, high blood sugar, also known as hyperglycemia , can lead to more health problems, including kidney failure and blindness.

Li-Ng explains that high blood sugar can cause a number of symptoms that include:. It's also important to know that you can have high blood sugar and still feel fine, but your body can still suffer damage, Li-Ng says. Warning signs of low blood sugar, or hypoglycemia , include:.

With certain strategies, you can help prevent spikes in your blood sugar levels, says Toby Smithson, RD, LDN, CDE,a spokesperson for the Academy of Nutrition and Dietetics and the founder of DiabetesEveryday.

Rather than focus on things you shouldn't have, try incorporating the following foods and healthy habits into your daily type 2 diabetes routine:. Go nuts.

Nuts such as almonds , walnuts, and pistachios contain healthy fat that slows the body's absorption of sugar. But be sure to limit how many nuts you eat in one sitting because even healthy fats contain calories, Smithson says.

Just six almonds or four pecan halves have the same number of calories as one teaspoon of butter. Eat whole grains. Oat bran, barley, and rye are fiber-rich foods that contain beta-glucan.

This soluble fiber increases the amount of time it takes for your stomach to empty after eating and prevents spikes in blood sugar. Remember, though, that these foods are still carbohydrates. Veg out. Packed with fiber, non-starchy vegetables such as broccoli, cucumber, and carrots can also help prevent surges in blood sugar levels while providing essential nutrients.

Spice up with cinnamon. Aim for seven to nine hours of sleep per night, and adopt stress-busting habits such as exercise, meditation, or yoga. One study found that nursing students who did meditation and yoga experienced lower blood sugar spikes 5 after meals.

Drinking water helps your kidneys flush out excess blood sugar through your urine. One study found that people who drank more water had a lower risk of developing hyperglycemia 6 high blood sugar.

Can't seem to drink enough? Or is water is just too plain for your taste buds? Try these other drinks for blood sugar balance. Your muscles need blood glucose for fuel, which means that when you do that strength training routine , you're helping move blood sugar from the bloodstream into the muscles where it's then burned up.

Over time, this can help you maintain a healthy blood sugar level and increase insulin sensitivity 7 i. Intense exercise can temporarily raise blood sugar, so if you have poor blood sugar control, then it makes sense to start moderate think walking, jogging, or yoga , and then work your way up.

Swigging apple cider vinegar might not sound appealing, but it could help keep your blood sugar in balance if taken before you eat. Some research has found that consuming ACV reduced post-meal blood sugar levels by about half in healthy patients. The theory is that acetic acid, a component of the vinegar, slows down the conversion of carbohydrates into sugar in the bloodstream.

Pro tip: Mix a tablespoon or two into a glass of water—taking it straight will burn! Research on cinnamon's blood-sugar-stabilizing powers is a little mixed, and it may not be a wonder spice. But if you're adding it to an already healthy diet, then it can have a subtle benefit, especially if you add a lot of it into your diet more than just a teaspoon.

Some studies suggest that cinnamon promotes healthy blood sugar by increasing insulin sensitivity 8 , or making insulin more efficient at moving glucose into cells.

Bonus: It tastes delicious! Magnesium seems to be of particular importance when it comes to maintaining a healthy blood sugar level and improving insulin sensitivity 9. Nosh on some chromium-rich foods like broccoli, barley, and oats while you're at it.

One study found that the combined effects of chromium and magnesium 10 were more beneficial than either mineral alone. You can also try a magnesium supplement to support optimal levels. Probiotics are an obvious supplement for supporting digestive health, but they can also play an important role in blood sugar maintenance.

In addition to popping a quality probiotic supplement , add healthy, probiotic-rich foods to your diet such as kefir, plain yogurt, sauerkraut, kimchi, or even a little low-sugar kombucha. To help probiotic bacteria to thrive, eat plenty of prebiotic foods such as fiber-rich leafy greens and vegetables.

No single food, supplement, or workout session is going to be the magic bullet. To maintain a healthy blood sugar level and keep it balanced for good , start eating a minimally processed diet that contains fiber, protein, healthy fats, and high-quality carbohydrates; get regular exercise; make sure you're hydrated and well-rested; play around with meal composition; and experiment with research-backed superfoods and supplements.

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By Stephanie Eckelkamp. Stephanie Eckelkamp is a writer and editor who has been working for leading health publications for the past 10 years. She received her B.

in journalism from Syracuse University with a minor in nutrition. Molly Maloof, M.

This is how Subar can Maintianing lower blood glucose in the short term. And when you Maintaining blood sugar active on a regular basis, it can blopd lower your Blkod. Fat metabolism supplements effect physical activity has on your blood glucose will vary depending on how long you are active and many other factors. Physical activity can lower your blood glucose up to 24 hours or more after your workout by making your body more sensitive to insulin. Become familiar with how your blood glucose responds to exercise. Checking your blood glucose level more often before and after exercise can help you see the benefits of activity.