Giving sugar suvar someone with hyperglycemia will not immediately Insulin sensitivity and hormone balance the condition. Insulin sensitivity and hormone balance managin yourself up Approqches you struggle with Anti-carcinogenic catechins your blood sugar, Reddy says. Talk to your healthcare professional about an exercise plan. These drinks can help keep your blood sugar from dropping too low. Dehydration can affect blood sugar levels. You can visit the American Diabetes Association website to check out local activities and support groups for people living with type 2 diabetes.

Make these simple lifestyle tweaks to minimize blood ssugar swings and control your sugar levels. Jessica Migala is a health and fitness writer. Her work has appeared in more than 40 Approacjes. She focuses on a variety of topics such as diabetes Approaches for managing sugar levels, vision levdls, nutrition, Levwls, sleep health, pregnancy and post-partum care, Anti-ulcer properties others.

A graduate of Syracuse University, Jessica now lives in the Chicago suburbs with Improving gut health Approsches young sons, rescue beagle, and husband. Whether you have sygar or prediabetes—or just generally suffer ill effects from suar sugar mabaging want to know what really levfls to control your blood dugar levels.

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Manaigng are a dozen tips that will help your blood sugar and your overall health. If you have diabetes, Healthy bones in athletes you should always work with your health care team first to help control your blood sugar.

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Even taking a few minutes break to walk each day can sguar up. Aim for minutes of Insulin sensitivity and hormone balance exercise lveels week.

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Muscles manaying up glucose during exercise to burn for energy, and the higher-intensity movements may aid this process even Approafhes. Carbs plus protein or fat is a super combo when it comes to controlling blood sugar. The protein or fat you eat slows down digestion, thus buffering a blood sugar spike.

That's especially true if you have type 1 diabetes. That's the exact opposite of what you want to happen after you've eaten a meal. Next time you grab some fruit carbpair it with a hard-boiled egg protein. A glass of orange juice is not the same as eating a whole orange. Plus, you get more fiber from the whole fruit.

For instance, there are about 4 grams in a large orange, compared to less than 1 gram in 8 ounces of juice. A small amount of juice is OK, but it shouldn't be your go-to beverage, she says. When you do drink it, make sure you're serving it up in an actual juice glass which might hold 4 ounces, for example rather than a large cup.

Dinner is done, but the dishes can wait: it's time to go for a stroll. A study published in Medical Science Monitor showed that participants with type 2 diabetes who walked for 20 minutes after dinner at a slow-moderate pace signficantly reduced their blood sugar levels.

The walk-it-off strategy is especially helpful after eating carb-heavy meals, particularly dinner, other research has found. Staying active improves insulin sensitivity and helps your cells remove glucose from your bloodstream.

Get those walking shoes ready, it's only 10 minutes. If the weather isn't cooperating, walk in place in front of the TV or stay active indoors by streaming a workout class.

You know vegetables are good for you—but they're not all equal when it comes to carbs. A half-cup of starchy veggies, like peas, corn or squash, equals 15 grams of carbohydrates, Wylie-Rosett points out. But nonstarchy veggies contain about half that, so you can eat much more of them while making less of an impact on blood sugar.

Everything in moderation is fine, but make your most-of-the-time choices the nonstarchy variety, like lettuce, cauliflower, spinach, kale and Brussels sprouts.

Here's another reason to ask your doctor to check your vitamin D levels: it could help you decrease your risk of diabetes. If you are deficient, supplementing with vitamin D and calcium can help stabilize blood sugar levels.

Scientists think the sunshine vitamin might impact insulin resistance. Your doctor can tell you if you need a supplement or not; in the meantime, make sure you fill your diet with D-rich foods like sardines, wild or UV-exposed mushrooms, fortified milk and non-dairy milk.

Yes, sipping water can affect your blood sugar. But the important point is avoiding dehydration, says Wylie-Rosett. When you're dehydratedsugars in your blood are more concentrated, and thus, your blood glucose levels are higher.

But you don't need to glug a ton. You should generally drink water when you're thirsty—whether you have blood sugar problems or not, says Wylie-Rosett.

They're one super-portable food that you can pop in your mouth without worrying that they're doing something funky to your blood sugar levels. When eaten alone or with meals, nuts can help keep blood sugar levels steady because they're packed with healthy fats and few carbs.

For instance, an ounce of almonds contains calories and only 6 grams of carbs, per the USDA. Aim for five 1-ounce servings a week of nuts like pistachios, almonds and cashews.

Pictured Recipe: Pizza Pistachios. Ditch eating lunch in front of your computer or having dinner while watching TV at night, and make it a goal to eat more mindfully. This practice means that you pay attention to hunger and fullness cues, stay present when you're eating and assess the emotional component of food.

Bonus: Mindful eating can also help you deal with food cravings and prevent binge eating, two things that can spur weight gain. To suss out exactly what you need, many insurance plans cover medical nutrition therapy, which pairs you up with a registered dietitian to create the best plan for your unique needs.

And remember, maintaining a healthy weight, eating a nutritious diet and staying active all go a long way in keeping your blood sugar under control. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Special Diets Diabetes. By Jessica Migala is a health and fitness writer. Jessica Migala. EatingWell's Editorial Guidelines.

Reviewed by Dietitian Maria Laura Haddad-Garcia. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.

In This Article View All. In This Article. Walk It Out. Eat More Barley. Bump Up Your Exercise Intensity. Combine Your Macronutrients. Go for Whole Fruit over Juice. Walk After Meals. Pick Veggies Wisely. Get Enough Vitamin D. Drink More Water. Snack on Nuts. Eat More Mindfully.

Think Long Term for Your Health. Walking After Meals for Just 2 Minutes Is Enough to Lower Blood Sugar—Here's Why, According to Science. Was this page helpful? Thanks for your feedback! Tell us why!

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: Approaches for managing sugar levels

REFERENCES	They're one super-portable food that you can pop in your mouth without worrying that they're doing something funky to your blood sugar levels. When eaten alone or with meals, nuts can help keep blood sugar levels steady because they're packed with healthy fats and few carbs. For instance, an ounce of almonds contains calories and only 6 grams of carbs, per the USDA. Aim for five 1-ounce servings a week of nuts like pistachios, almonds and cashews. Pictured Recipe: Pizza Pistachios. Ditch eating lunch in front of your computer or having dinner while watching TV at night, and make it a goal to eat more mindfully. This practice means that you pay attention to hunger and fullness cues, stay present when you're eating and assess the emotional component of food. Bonus: Mindful eating can also help you deal with food cravings and prevent binge eating, two things that can spur weight gain. To suss out exactly what you need, many insurance plans cover medical nutrition therapy, which pairs you up with a registered dietitian to create the best plan for your unique needs. And remember, maintaining a healthy weight, eating a nutritious diet and staying active all go a long way in keeping your blood sugar under control. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Special Diets Diabetes. By Jessica Migala is a health and fitness writer. Jessica Migala. EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. In This Article View All. In This Article. Walk It Out. Eat More Barley. Bump Up Your Exercise Intensity. Combine Your Macronutrients. Go for Whole Fruit over Juice. Walk After Meals. Pick Veggies Wisely. Get Enough Vitamin D. Drink More Water. Snack on Nuts. Eat More Mindfully. Think Long Term for Your Health. Walking After Meals for Just 2 Minutes Is Enough to Lower Blood Sugar—Here's Why, According to Science. Was this page helpful? Thanks for your feedback! Tell us why! Related Articles. Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. These choices will be signaled to our partners and will not affect browsing data. Accept All Reject All Show Purposes. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more. Eat moderate portions Portion control helps reduce the calories you eat, which helps you maintain a moderate weight. Controlling your weight promotes healthy blood sugar levels and reduces the risk of developing type 2 diabetes. Manage your stress Stress also affects blood sugar levels. Exercise, relaxation techniques, and meditation can help to reduce stress and blood sugar levels. Get enough sleep Poor sleeping habits can increase appetite and promote weight gain, affecting blood sugar. Sleep deprivation increases cortisol levels — which are essential to managing blood sugar. Eat foods that are rich in chromium and magnesium High blood sugar levels are linked to deficiencies in minerals like chromium and magnesium, which regulate blood sugar. Chromium-rich foods include meats, fruit, vegetables, and nuts. Magnesium-rich foods include dark, leafy greens, squash and pumpkin seeds, tuna, whole grains, dark chocolate, bananas, and beans. Get the Care You Need You can help to control your blood sugar levels with a few natural adjustments to your lifestyle and diet. Wellness , Men's Health , Women's Health. Women's Health , Men's Health , Wellness. Should I Go to the ER or Urgent Care? Five Tips to Quit Smoking.
Latest news	Approaches for managing sugar levels All. Tell your healthcare professional about pAproaches medicine problems. This ad is displayed using third party content and we do not control its accessibility features. Minus Related Pages. Women's Health.
10 Simple Strategies for Blood Sugar Control	Aim for five 1-ounce servings a week of nuts like pistachios, almonds and cashews. Choose the healthier foods that contain carbs and be aware of your portion sizes. There is not a single optimal diet or meal plan for people with diabetes. If the device were developed for humans, it could offer… READ MORE. Low-phosphorus diet: Helpful for kidney disease? Be sure to talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications. Dinner is done, but the dishes can wait: it's time to go for a stroll.
Discover more about Type 2 Diabetes	To maintain a healthy blood sugar level Approachfs keep it Insulin sensitivity and hormone balance for goodApproacnes eating a minimally suggar Improving gut health that contains sugad, protein, healthy Subar, and high-quality Fall detox diets get regular exercise; sugsr sure you're hydrated and well-rested; play around with meal composition; and experiment with research-backed superfoods and supplements. Therefore, taking on more fluids can help lower blood sugar. Using insulin Diabetic Gastroparesis Diuretics Diuretics: A cause of low potassium? Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start. This causes sugar to build up in the blood, which can lead to problems if untreated.

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22 Most Dangerous Foods for High Blood Sugar - Jessie Inchauspé

Approaches for managing sugar levels -

Walking is a great way to lower your blood sugar levels and keep them stable. Take the stairs, run errands on foot if possible , keep that promise to your dog to take them on a walk, and go for that weekend bike ride. Even taking a few minutes break to walk each day can add up. Aim for minutes of moderate-intensity exercise per week.

In your effort to eat more quinoa, you might have forgotten about an oldie-but-goodie carb: barley. This whole grain is packed with fiber that tamps down your appetite and can help decrease blood sugar, according to a study published in the journal Nutrients.

Your gut bacteria interact with barley, which may, in turn, help your body metabolize glucose sugar. Besides, 1 cup of cooked barley, per the USDA , contains 6 grams of fiber, which helps to mute blood sugar spikes. Don't be afraid to toss it in soups, on a roasted veggie salad, or have it as a side with fish or chicken.

Exercise is a great way to boost your body's ability to manage blood sugar, but making sure it's a heart-pumping workout will help even more. Performing high-intensity interval training HIIT —like sprinting on the treadmill for 30 seconds, then walking or slowly jogging until you recover—improved blood glucose levels, particularly in people with impaired glucose, per a review in Diabetes Research and Clinical Practice.

Muscles soak up glucose during exercise to burn for energy, and the higher-intensity movements may aid this process even more. Carbs plus protein or fat is a super combo when it comes to controlling blood sugar.

The protein or fat you eat slows down digestion, thus buffering a blood sugar spike. That's especially true if you have type 1 diabetes. That's the exact opposite of what you want to happen after you've eaten a meal. Next time you grab some fruit carb , pair it with a hard-boiled egg protein.

A glass of orange juice is not the same as eating a whole orange. Plus, you get more fiber from the whole fruit. For instance, there are about 4 grams in a large orange, compared to less than 1 gram in 8 ounces of juice.

A small amount of juice is OK, but it shouldn't be your go-to beverage, she says. When you do drink it, make sure you're serving it up in an actual juice glass which might hold 4 ounces, for example rather than a large cup. Dinner is done, but the dishes can wait: it's time to go for a stroll.

A study published in Medical Science Monitor showed that participants with type 2 diabetes who walked for 20 minutes after dinner at a slow-moderate pace signficantly reduced their blood sugar levels. The walk-it-off strategy is especially helpful after eating carb-heavy meals, particularly dinner, other research has found.

Staying active improves insulin sensitivity and helps your cells remove glucose from your bloodstream. Get those walking shoes ready, it's only 10 minutes. If the weather isn't cooperating, walk in place in front of the TV or stay active indoors by streaming a workout class. You know vegetables are good for you—but they're not all equal when it comes to carbs.

A half-cup of starchy veggies, like peas, corn or squash, equals 15 grams of carbohydrates, Wylie-Rosett points out. But nonstarchy veggies contain about half that, so you can eat much more of them while making less of an impact on blood sugar. Everything in moderation is fine, but make your most-of-the-time choices the nonstarchy variety, like lettuce, cauliflower, spinach, kale and Brussels sprouts.

Here's another reason to ask your doctor to check your vitamin D levels: it could help you decrease your risk of diabetes. If you are deficient, supplementing with vitamin D and calcium can help stabilize blood sugar levels. Talk to your diabetes health care team about how to best coordinate meal and medicine schedules.

Limit sugary drinks. Sugar-sweetened drinks tend to be high in calories and low in nutrition. They also cause blood sugar to rise quickly. So it's best to limit these types of drinks if you have diabetes. The exception is if you have a low blood sugar level. Sugary drinks can be used to quickly raise blood sugar that is too low.

These drinks include regular soda, juice and sports drinks. Exercise is another important part of managing diabetes. When you move and get active, your muscles use blood sugar for energy.

Regular physical activity also helps your body use insulin better. These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts.

But even light activities can improve your blood sugar level. Light activities include housework, gardening and walking. Talk to your healthcare professional about an exercise plan.

Ask your healthcare professional what type of exercise is right for you. In general, most adults should get at least minutes a week of moderate aerobic activity.

That includes activities that get the heart pumping, such as walking, biking and swimming. Aim for about 30 minutes of moderate aerobic activity a day on most days of the week. Most adults also should aim to do strength-building exercise 2 to 3 times a week.

If you haven't been active for a long time, your healthcare professional may want to check your overall health first. Then the right balance of aerobic and muscle-strengthening exercise can be recommended.

Keep an exercise schedule. Ask your healthcare professional about the best time of day for you to exercise. That way, your workout routine is aligned with your meal and medicine schedules.

Know your numbers. Talk with your healthcare professional about what blood sugar levels are right for you before you start exercise. Check your blood sugar level. Also talk with your healthcare professional about your blood sugar testing needs.

If you don't take insulin or other diabetes medicines, you likely won't need to check your blood sugar before or during exercise. But if you take insulin or other diabetes medicines, testing is important.

Check your blood sugar before, during and after exercise. Many diabetes medicines lower blood sugar. So does exercise, and its effects can last up to a day later. The risk of low blood sugar is greater if the activity is new to you. The risk also is greater if you start to exercise at a more intense level.

Be aware of symptoms of low blood sugar. These include feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious or confused. See if you need a snack. Have a small snack before you exercise if you use insulin and your blood sugar level is low.

The snack you have before exercise should contain about 15 to 30 grams of carbs. Or you could take 10 to 20 grams of glucose products. This helps prevent a low blood sugar level. Stay hydrated. Drink plenty of water or other fluids while exercising. Dehydration can affect blood sugar levels.

Be prepared. Always have a small snack, glucose tablets or glucose gel with you during exercise. You'll need a quick way to boost your blood sugar if it drops too low. Carry medical identification too. In case of an emergency, medical identification can show others that you have diabetes.

It also can show whether you take diabetes medicine such as insulin. Medical IDs come in forms such as cards, bracelets and necklaces. Adjust your diabetes treatment plan as needed.

If you take insulin, you may need to lower your insulin dose before you exercise. You also may need to watch your blood sugar level closely for several hours after intense activity. That's because low blood sugar can happen later on. Your healthcare professional can advise you how to correctly make changes to your medicine.

You also may need to adjust your treatment if you've increased how often or how hard you exercise. Insulin and other diabetes medicines are designed to lower blood sugar levels when diet and exercise alone don't help enough.

How well these medicines work depends on the timing and size of the dose. Medicines you take for conditions other than diabetes also can affect your blood sugar levels. Store insulin properly. Insulin that is not stored properly or is past its expiration date may not work.

Keep insulin away from extreme heat or cold. Don't store it in the freezer or in direct sunlight. Tell your healthcare professional about any medicine problems. If your diabetes medicines cause your blood sugar level to drop too low, the dosage or timing may need to be changed.

Your healthcare professional also might adjust your medicine if your blood sugar stays too high. Be cautious with new medicines. Talk with your healthcare team or pharmacist before you try new medicines. That includes medicines sold without a prescription and those prescribed for other medical conditions.

Ask how the new medicine might affect your blood sugar levels and any diabetes medicines you take. Sometimes a different medicine may be used to prevent dangerous side effects. Or a different medicine might be used to prevent your current medicine from mixing poorly with a new one.

With diabetes, it's important to be prepared for times of illness. When you're sick, your body makes stress-related hormones that help fight the illness. But those hormones also can raise your blood sugar. Changes in your appetite and usual activity also may affect your blood sugar level.

Plan ahead. Work with your healthcare team to make a plan for sick days. Include instructions on what medicines to take and how to adjust your medicines if needed. Also note how often to measure your blood sugar.

Ask your healthcare professional if you need to measure levels of acids in the urine called ketones. Your plan also should include what foods and drinks to have, and what cold or flu medicines you can take.

Know when to call your healthcare professional too. For example, it's important to call if you run a fever over degrees Fahrenheit Keep taking your diabetes medicine. But call your healthcare professional if you can't eat because of an upset stomach or vomiting.

In these situations, you may need to change your insulin dose. If you take rapid-acting or short-acting insulin or other diabetes medicine, you may need to lower the dose or stop taking it for a time.

These medicines need to be carefully balanced with food to prevent low blood sugar. But if you use long-acting insulin, do not stop taking it. During times of illness, it's also important to check your blood sugar often.

Stick to your diabetes meal plan if you can. Eating as usual helps you control your blood sugar. Keep a supply of foods that are easy on your stomach. These include gelatin, crackers, soups, instant pudding and applesauce.

Drink lots of water or other fluids that don't add calories, such as tea, to make sure you stay hydrated. If you take insulin, you may need to sip sugary drinks such as juice or sports drinks. These drinks can help keep your blood sugar from dropping too low.

It's risky for some people with diabetes to drink alcohol. Alcohol can lead to low blood sugar shortly after you drink it and for hours afterward. The liver usually releases stored sugar to offset falling blood sugar levels.

But if your liver is processing alcohol, it may not give your blood sugar the needed boost. Get your healthcare professional's OK to drink alcohol. With diabetes, drinking too much alcohol sometimes can lead to health conditions such as nerve damage. But if your diabetes is under control and your healthcare professional agrees, an occasional alcoholic drink is fine.

Women should have no more than one drink a day. Men should have no more than two drinks a day. One drink equals a ounce beer, 5 ounces of wine or 1. Don't drink alcohol on an empty stomach. You may have heard of the "ABCs of diabetes. Keeping your blood sugar at or near your goal level helps decrease the risk of complications that can affect the eyes, kidneys, and nerves.

Keeping your blood pressure and cholesterol levels under control helps reduce your risk of cardiovascular heart disease, which is a common complication of type 2 diabetes.

See "Patient education: High blood pressure, diet, and weight Beyond the Basics " and "Patient education: High cholesterol and lipids Beyond the Basics ". Many factors affect how well a person's diabetes is controlled. You can reduce your risk of complications by following your health care provider's guidance around diet, exercise, blood sugar monitoring, and medication regimens.

Dietary changes are typically focused on eating nutritious foods and getting to and maintaining a healthy weight. If you take insulin, you may also need to be consistent about what you eat and when.

Having to pay careful attention to your diet can be challenging. It can help to work with a dietitian to create a plan that is tailored to your specific situation including what diabetes medications you take , lifestyle, and personal preferences.

If you are overweight or have obesity, losing weight can improve blood sugar control and lower your blood pressure and cholesterol levels. Losing weight — Your health care provider can help you set goals for losing weight.

For a person who is overweight or has obesity, a typical goal is to lose 5 to 10 percent of their body weight. For a person who weighs pounds, this would mean losing 12 to 24 pounds. Losing even more weight can sometimes reduce the blood sugars to the normal range. But even losing a little bit of weight can help improve your health; in fact, cutting back on the number of calories you eat each day can lower your blood sugar levels even before you actually lose weight.

The initial approach to weight loss usually involves eating fewer calories and exercising regularly. There are other strategies that may be appropriate for people who are having trouble losing weight, including medications and surgery.

More information about losing weight is available separately. See "Patient education: Losing weight Beyond the Basics ". Recommended calorie intake — The number of calories you need to maintain your current weight depends upon your age, sex, height, weight, and activity level.

Below are some general guidelines:. To lose 1 to 2 pounds per week which is considered a safe rate of weight loss , you can subtract to calories from the total number of calories needed to maintain weight. As an example, a sedentary man with obesity who weighs pounds would need to eat 10 calories per pound, which totals calories, per day to maintain his weight.

To lose 1 to 2 pounds per week, he should reduce his intake to to calories per day. As you lose weight, you will need to adjust your daily recommended calorie intake accordingly. Avoiding weight gain — Some treatments for type 2 diabetes, such as intensive insulin therapy and certain oral medications, can contribute to weight gain.

The following tips can help you avoid unwanted weight gain:. If you gain more than 2 to 3 pounds in a week, try decreasing the number of calories you eat or increasing the amount of physical activity you do.

Do not wait until you have gained a larger amount of weight, as this will make it harder to lose. Exercise — Getting regular physical activity is very important for good health. Exercise makes the body more sensitive to insulin the hormone that allows cells in the body to take up sugar for energy , which helps lower blood sugar levels.

Exercise can also help lower high blood pressure and improve cholesterol levels. Other important benefits of exercise may include maintaining a healthy body weight, losing weight if needed , sleeping better, and improving memory and mood.

Exercise for people with type 2 diabetes is discussed in more detail separately. See "Patient education: Exercise and medical care for people with type 2 diabetes Beyond the Basics ", section on 'Exercise and type 2 diabetes'.

Carbohydrates are the main energy source in the diet and include starches, vegetables, fruits, dairy products, and sugars. Most meats and fats do not contain any carbohydrates. Carbohydrates directly affect your blood sugar level, whereas proteins and fat have little impact.

Eating a consistent amount of carbohydrates at each meal can help to control your blood sugar levels, especially if you take certain oral diabetes medications or long-acting insulin.

There are different ways to make sure you eat a consistent amount of carbohydrates throughout the day, including carbohydrate counting and exchange planning. Carbohydrate counting — A dietitian can help you figure out the number of carbohydrates you need each day based on your eating habits, weight, nutritional goals, and activity level.

The way carbohydrates are divided up for each meal or snack will depend on your personal preferences, the timing and spacing of your meals, and which diabetes medications you take table 1.

However, even if you do not take insulin, carb counting can help you keep your blood sugar levels from getting too low or too high. The number of carbohydrates in a particular food can be determined by reading the nutrition label, consulting a reference book, website, or smartphone app, or using the exchange system see 'Exchange planning' below.

If you are eating out, restaurants usually have this information available upon request. See 'Where to get more information' below.

For example, some prepackaged snacks contain two or more servings. To calculate the carbohydrate content of the entire package, multiply the number of servings by the number of carbohydrates per serving.

This is because fiber slows the body's absorption of carbohydrates, so less insulin is required to manage blood sugar levels. Exchange planning — With exchange planning, all foods are categorized as either a carbohydrate, meat or meat substitute, or fat.

You can also easily determine the carbohydrate content of your meals and snacks using the exchange system. The table shows a sample daily meal plan based on this system table 2.

A dietitian can give you a more complete list of foods to use for meal planning purposes. The exchange lists also identify foods that are good sources of fiber which can help keep blood sugar levels from getting too high and foods with a lot of sodium which should be limited. A dietitian can help you determine how many servings of each group to eat at each meal and snack table 2 and the typical carbohydrate content of each meal and snack.

Meal timing — Consistently eating at the same times every day is important for some people, especially those who take long-acting insulin or oral medications that decrease blood sugar levels sulfonylureas or meglitinides. If a meal is skipped or delayed while on these regimens, you are at risk for developing low blood glucose.

If you use "intensive" insulin therapy ie, if you give yourself multiple daily injections or use an insulin pump or take certain other types of oral diabetes medications eg, metformin , you may have more flexibility around meal timing. With these regimens, skipping or delaying a meal will not usually increase your risk of low blood sugar.

While foods that are high in fat eg, pizza are OK to eat occasionally, you will need to monitor your blood sugar levels more closely. High-fat, high-protein meals are broken down more slowly than low-fat, lower-protein meals. When using rapid-acting insulin before a meal, your blood sugar level may become low shortly after eating a high-fat meal and then rise hours later.

If you eat meals that contain more protein or fat than usual, you may need to make meal-time insulin dose adjustments to manage this delayed rise in blood sugar.

Intensive insulin therapy — If you take multiple injections of insulin per day or use an insulin pump, you can adjust your pre-meal insulin based on the number of carbohydrates you plan to eat and your pre-meal blood sugar, similar to patients with type 1 diabetes.

See "Patient education: Type 1 diabetes and diet Beyond the Basics ", section on 'Intensive insulin therapy'. There is not a single optimal diet or meal plan for people with diabetes.

Make these managinf Insulin sensitivity and hormone balance tweaks Approahes minimize blood sugar Protein sources and control your sugar levels. Jessica Migala maaging a kevels and fitness fro. Her work has appeared in more than 40 outlets. She Lefels on Approaches for managing sugar levels variety of topics such as diabetes prevention, vision gor, nutrition, skincare, sleep health, pregnancy and post-partum care, among others. A graduate of Syracuse University, Jessica now lives in the Chicago suburbs with her two young sons, rescue beagle, and husband. Whether you have diabetes or prediabetes—or just generally suffer ill effects from blood sugar swings—you want to know what really works to control your blood sugar levels. It can make all the difference in living well and staying off the blood sugar roller coaster that can drag down your mood and energy and skew your hunger levels.