If you are curious on how to lower blood sugar quickly, you’re just at the right place.Your last blood test showed a limit sugar level, and your doctor told you about pre-diabetes. He explained that if your blood sugar did not go down, you were at high risk of becoming diabetic and asked you to be careful.
Diabetes is a scary disease
- First, because it is a chronic illness requiring lifelong medications and regular blood tests.
- Secondly, because it has many complications, such as arthritis, heart problems, blindness or kidney failure should you have dangerous blood sugar levels.
- Finally, even though Social Security pays 100% for diabetes, it is never very pleasant to move from the clan of the healthy to the clan of the chronically ill.
Fortunately, if one acts in time, it is possible to reverse the steam, so is a wise step in the right direction to know how to lower blood sugar quickly or learn how to raise blood sugar.
If you have seen the effects of this disease in a family member, you will want to avoid becoming sick at all costs; you will want to learn about how to lower your blood sugar.
I will, therefore, propose 4 key actions on how to reduce blood sugar and avoid becoming diabetic. But before that, let me explain what precisely means being diabetic.
What is Diabetes?
Diabetes occurs when the pancreas can no longer produce enough insulin to lower blood sugar. This why I’m glad you’re here, and you’re going to know how to lower sugar levels in this article
Excess sugar in the blood causes a kind of caramelization of the arteries.
The small arteries of the kidneys, eyes, heart and toes are affected first, causing the complications listed at the beginning of the article: arthritis, blindness, renal insufficiency, cardiac problems.
Fortunately, before reaching this catastrophic state of health, there is a whole transitional period during which you can act effectively about the high sugar levels, and avoid becoming diabetic.
Why is it becoming diabetic?
1. Eating habits
If you consume a lot of sweet foods or drinks, your eating habits cause sudden increases in blood sugar. And this several times a day.
At each peak, your pancreas is forced to increase insulin manufacturing to bring down the sugar. Until the day when it runs out and can no longer cope.
2. Physical inactivity
Food is not the only cause. Sedentariness also plays an important role.
Indeed, when you exercise, your muscles consume sugar. They thus relieve your pancreas which has less effort to provide.
Lastly, the role of family predisposition must be mentioned.
If one or more people in your family have diabetes, your chances to become diabetic will increase.
But beware this is not a fatality! It is only a predisposition.
This means that if you monitor your diet and exercise regularly, you can escape the family legacy.
And conversely, if you eat too many sugars and you are sedentary (a couch potato as the Americans say) you are very likely to become diabetic even if you have no family history.
How to Avoid Diabetes
The 4 key actions to be taken to avoid becoming diabetic
1. The 1st key action is to lose weight and centimeters waistline; this is one among natural ways to lower blood sugar.
To avoid becoming diabetic, you need to focus on reducing your waist size.
If possible below 80 cm if you are a woman and 90 cm if you are a man, that is how to control blood sugar
Indeed a large waist circumference reflects the presence of fat inside the belly, and this fat promotes the appearance of diabetes. Doctors call it the Metabolic Syndrome.
Combine the following 2 keys, and you will lose weight and centimeters in a sustainable way, thereby controlling your high blood sugar.
2. The 2nd key action is to limit the foods that cause sugar to rise rapidly in the blood, if this is followed well you will be able high blood sugar levels
In recent years, the notion of the Glycemic Index has replaced the old classification Rapid Sugars / Starchy.
The Glycemic Index indicates the effects of food on blood sugar (blood sugar).
The higher the Glycemic Index, the more insulin is produced, and the fat is stored.
High GI foods include sugar and sweetened beverages, as well as some starchy foods such as potatoes and white bread.
By selecting foods with low glycemic index, you limit your insulin production and the storage of fat at the abdominal level.
3. The 3rd key action is to set up a program of physical activity
According to some report Physical Activity, Contexts and Health Effects, Physical activity reduces the risk of developing diabetes by 58%. The reduction can be up to 65% if the Level of physical activity is important.
A study published recently looked for the most appropriate type of physical activity.
According to this study, it is important to combine cardio exercises and counter-resistance exercises (bodybuilding)
In exercise or perhaps practice, it is advisable to practice at least 30 minutes walk each day and 2 to 3 sessions per week of a bodybuilding activity, indoor or at home.
4. The 4th key action is to adopt the Mediterranean diet
The Mediterranean diet has many advantages to prevent diabetes:
- It favors low-glycemic foods such as vegetables, legumes, and whole grains
- It is rich in antioxidants, thanks to fruits and vegetables
- It is low in saturated fats and rich in omega 3
- It allows a good acid-base balance
It includes spices such as cinnamon that improves glucose tolerance, but also thyme, black pepper, turmeric that lower blood sugar levels naturally.
Lower Blood Sugar Level with Cinnamon
Studies have shown that cinnamon can lower blood sugar levels, mainly in people with type 2 diabetes with poorly controlled blood sugar levels. According to one of them, the daily consumption of a capsule of cinnamon extracts allowed the blood sugar and blood lipid levels of the people observed to fall by 25% in 40 days. 1 This spice acts on insulin, a hormone secreted by the pancreas and responsible for the control of sugar in the blood.
To benefit from its effects, it is recommended to consume 1 to 6 g per day, i.e., ½ teaspoon (5 ml) to 1 tablespoon (15 ml).
Diabetes, which affects nearly 3% of the world’s population, greatly affects the amount of sugar in the blood. The above tips highlight how to lower blood sugar quickly and now is the right time to take a step and do something about your sugar levels fast.
We all know the stereotype – if you’ve got diabetes, you must have eaten too much sugar. But, with this sweet ingredient found in so much of our food – and, recently, so many of our newspapers – what’s the truth about sugar? And how does it affect diabetes?
What is sugar?
Sugar is found naturally in fruit, vegetables and dairy foods. It’s also added to food and drink by food manufacturers, or by ourselves at home. The debate about sugar and health is mainly around the ‘added sugars’. This includes:
- table sugar that we add to our hot drinks or breakfast cereal
- caster sugar, used in baking
- sugars hidden in sauces, ready meals, cakes and drinks.
Does sugar cause diabetes?
There are two main types of diabetes – Type 1 and Type 2 diabetes.
In Type 1 diabetes, the insulin producing cells in your pancreas are destroyed by your immune system. No amount of sugar in your diet – or anything in your lifestyle – has caused or can cause you to get Type 1 diabetes.
With Type 2 diabetes, though we know sugar doesn’t directly causes Type 2 diabetes, you are more likely to get it if you are overweight. You gain weight when you take in more calories than your body needs, and sugary foods and drinks contain a lot of calories.
And it’s important to add that fatty foods and drinks are playing a part in our nation’s expanding waistline.
So you can see if too much sugar is making you put on weight, then you are increasing your risk of getting Type 2 diabetes. But Type 2 diabetes is complex, and sugar is unlikely to be the only reason the condition develops.
If I have diabetes, can I eat sugar?
Having diabetes doesn’t mean you have to cut sugar out of your diet completely. We all enjoy eating sugary foods occasionally, and there’s no problem including them as a treat in a healthy, balanced diet. And, for some people with diabetes, sugary drinks or glucose tablets are essential to treat a hypo, when your blood glucose levels get too low.
However, we are eating too much sugar – far too much – and harming our health as a result. Being overweight can make it difficult to control your diabetes and increase your risk of getting serious health problems such as heart disease and stroke in the future. Too much sugar is bad for your teeth too.
Should I stop eating sugar altogether?
You don’t have to cut out sugar out of your diet completely. Sugar is found naturally in fruit, vegetables and dairy foods, and most of us in the UK are not getting the recommended five fruit and veg a day so it’s important we don’t cut these out as they are so good for you.
It’s the added sugar that we need to cut down on. And it’s not just the obviously sweet things like biscuits and chocolate. It’s the hidden sugar lurking in many foods foods such as baked beans, pasta sauces, tomato ketchup, low fat yogurts and ready meals.
Some drinks are packed with sugar too. And go easy on fruit juice which contains a lot of sugar and calories. Keep to just one small glass – 150 ml – a day.
How can I tell from a label if there is added sugar?
Food labels are the best way to work out how much sugar is in what you’re eating. The amount of added sugar in a food or drink is not always given. The figures for sugar are for total sugar and don’t tell you how much of the sugar comes from natural sugars, such as fruit sugar and how much comes from added sugar. Some foods and drink don’t have the word ‘sugar’ in the ingredients list but still have sugar added. Honey, sucrose, glucose, glucose syrup, dextrose, fructose, hydrolysed starch, corn and maize syrup are all added sugars. If you see any of these words on the ingredients list, you know sugar has been added.
How much sugar should I be eating?
We all should be cutting our sugar intake by half to around 25g a day – which works out at just five teaspoons a day. Given that a tablespoon of ketchup contains around one teaspoon of sugar, a chocolate biscuit has up to two, and a small serving of baked beans almost three – you can see how quickly the teaspoons tot up.
How can I reduce my sugar intake?
Simple changes can dramatically reduce the amount of added sugar in your diet.
- Instead of your usual chocolate bars, sweets, cakes and biscuits, make fruit your snack of choice.
- For those times when only chocolate will do, stick to a few squares of dark chocolate.
- Try natural yogurt mixed in with chopped fruit or a small handful of nuts instead of your usual sugary fix.
- Experiment with reducing the sugar you use in recipes – most recipes will work just as well.
- Try artificial sweetener in place of sugar.
- Choose diet fizzy drinks and no added sugar squashes instead of sugary versions. Sugary drinks are best used as a treatment for hypos.
- Try to cook from scratch where possible – that way you can be sure of what’s in your food. Check out our tasty, easy-to-follow and simple recipes.
- Keep an eye on reduced-fat foods – many actually contain more sugar as food manufactures add sugar to compensate for the altered taste and texture caused by the fat being removed. Look at the whole food label to be sure.
- To see whether a product is high in added sugar look at the ingredients list, which always starts with the biggest ingredient first.
If you’re worried about high blood sugar or you would like a way to lower high blood sugar quickly, you’ve come to the right place. I’m going to give you 7 ways to reduce blood sugar and get your blood sugar in normal ranges.
But before I get to that, just know that you’re fully capable of lowering your blood sugar. With a little bit of diligence on your part and paying attention to what your body is telling you, you can get things under control.
I know it can be discouraging at times. But even though I don’t know you, I’m sure you’ve overcome many obstacles or challenges in your life. And type 2 diabetes is no different.
OK let’s go…
Lower High Blood Sugar Quickly – 7 Ways To Reduce Blood Sugar
- Check your blood sugar. I mean really. Check like crazy. I recommend before meals, and 2 hours after meals. Then I recommend checking before bedtime and upon waking hours in the morning. You have to know what is going on with your body. Also you can get an idea of what is working and when your blood sugar is the highest. This one piece of advice has helped so many people it’s not even funny. There are ways to check your blood sugar that make it so easy you’ll never fret about testing. I’ll tell you more on that in a minute. But testing is really the Key to getting your blood sugar levels perfect again.
- Eat foods that lower blood sugar. In some of my previous articles I wrote about the glucose lowering effects of many of the foods, herbs and spices that can be found in our refrigerator and kitchen cabinets. And for their blood sugar lowering abilities, I’d recommend you add some of the following to your diet: nuts (like walnuts, almonds, peanuts), avocado, cinnamon, stevia, green or black tea, vinegar, garlic and onions.
- Cut out the sugar. Cut out the candy, cakes and stuff like that for now. Avoid soda and juices. Stick with water until you get your blood sugar under control. Water is powerful and will help to dilute high blood sugar (Drink half of your body-weight in ounces). We’re not talking about cutting out sugar forever, although it wouldn’t hurt. But just until you get things under control. No one wants to hear the dreaded word “DIET.” And I don’t blame you, but when your blood sugar is high it calls for drastic measures. In fact much of the literature speaks of how toxic sugar is to your body. And even link sugar to diseases such as cancer. Sugar comes in many different forms. Some of the foods that you think are healthy really aren’t. And disguise sugar in the name of words like high fructose corn syrup. Watch for these. And try to stick with foods that aren’t processed. If you really need something to sweeten up teas or foods…use stevia. It even LOWERS blood sugar as I mentioned above.
- Start exercising. Be careful though because when your blood sugar is too high it can be dangerous to exercise. When you do exercise, try strength training and cardio exercises. Exercise reverses insulin resistance and helps your body use insulin more efficiently. Even if you just walk around the block, you will do yourself a world of good. You don’t even have to go to a gym. Try chair aerobics. You’d be surprised. Whatever it takes we have to get your blood sugar down and physical activity is excellent. Building muscle is one of the best ways to improve your blood sugar quickly because muscle requires more energy (glucose) during resistance training activities and even at rest hours later. And this can be done in short 15 minute spurts. Try calistenics for starters. Flex those muscles.
- Control carbs by monitoring the carbs you’re eating. Look at starchy carbs like rice, bread and pasta and see what they do to your blood sugar. Try more fruits and vegetables instead of these starchy carbs. And when you do choose these starchy carbs, choose whole foods instead of refined foods like white bread; opt for brown rice instead of white rice; and sweet potatoes or whole potatoes over mashed potatoes. Refined carbohydrates can really do a number on your blood sugar. And when you do choose fruit and other forms of carbohydrates, choose those with a lower glycemic index.
- Speak to your doctor about your medications. Sometimes doctors put people on drugs that don’t work anymore. If your pancreas isn’t secreting enough insulin, there may be other options available that you may need depending on how diabetes has progressed. It may be time to switch things up with the medications you’re taking.
- Get some fiber. Fiber can be found in fruit and veggies and has many benefits. I wrote an article on how fiber and eating foods high in fiber have been tied to less diabetes. Some other benefits of fiber include: lower blood cholesterol levels, lower blood pressure, aid in weight loss, make you feel satisfied for longer, and prevent constipation and diarrhea.
If you really would like control your blood sugar like never before you really need a customized solution… Because the truth is no two people are alike and what works for one person might not work for another. That’s why you need a customized plan for controlling diabetes that is right for your lifestyle. Click here to learn more about how to naturally control diabetes in a way that fits you…
- How To Lower High Blood Sugar Quickly – 7 Easy Ways To Reduce Blood Sugar
- Diet For Diabetics – 5 Tips For A Healthful Diet For Diabetes
- If You’re Type 2 Diabetic Here Are 9 Blood Sugar Control Tips
- What’s The Best Diet For Diabetes?
- Want A High Blood Sugar Diet? Read These 3 Tips!
Three Parts:Preparing Healthy Food OptionsAvoiding or Limiting Certain FoodsDoing Exercise and Physical ActivityCommunity Q&A
Being overweight or obese increases the risk for complications from diabetes, but losing weight can make you feel better, look better, and help to control your diabetes. Losing weight when you have diabetes requires a similar process to weight loss with any other health condition. You must decrease the amount of calories you consume and increase the calories you burn. This means selecting healthier food options and avoiding unhealthy foods as well as committing to exercise and physical activity. The good news is that many of the dietary changes you need to do to control your diabetes, such as decreasing simple sugars and increasing healthy sources of protein, should help you to lose weight and keep it off. Make sure that you work with your healthcare team to make changes to your diet and activity level. Also, talk to your healthcare provider about how to identify signs of hypoglycemia and hyperglycemia when you are exercising.
Part 1 Preparing Healthy Food Options
Consult with a diabetes educator to get help with dietary options. Making changes to your diet when you have diabetes can be overwhelming. To get help as you make the necessary changes, meet with a doctor or diabetes educator. They may want to monitor your blood sugar more often as you try to lose weight, or you might have to adjust your insulin or other medications. You’ll also have the chance to ask questions about how to safely alter your diet for weight loss when you have diabetes.
- Cook from scratch as much as possible.
One of the best ways to ensure you are eating healthy meals is to keep your food to as close to its original or natural form as you can. This means you should try to cook every meal from scratch, using fresh, organic ingredients. Organic foods have limited amounts of chemicals, which means you will then have less chemicals in your body that might interact negatively with your diabetes.
- If you are short on time, you can use a crock pot to make rice and beans and vegetable stews. Leave the ingredients in the crock pot and let them cook all day when you are at work or on the go. You can then freeze any leftovers or make extra to freeze for an easy, healthy meal.
- Prepare vegetables by steaming, roasting, or sauteing them.
Increase the amount of vegetables in your diet to lose weight and stay healthy. Try a variety of vegetables and try to go for colorful vegetables, preferably fresh vegetables that are in season.
- You should also prepare vegetables in healthy ways, including steaming or roasting vegetables. You can also saute them in olive oil on medium heat or stir fry them in a healthy oil like canola oil or sesame oil.
- Grilling vegetables on a barbeque is also a good healthy option. Try to lightly grill your vegetables, as too much of a char on food can be unhealthy for you.
- Add herbs and spices to your cooking to help control your blood sugar levels.
Herbs and spices can help you add a healthy taste or kick to your food, especially fresh vegetables. Herbs can also help you get over your sugar cravings, which will ensure you are not overdoing it on the sugar.
- You can add herbs like basil, parsley, cilantro, ginger, garlic, and rosemary to your meals. You can also add spices like cinnamon, fenugreek and cayenne pepper to your foods for more flavor.
- Consume more complex carbohydrates.
Complex carbohydrates are made up of individual sugar molecules that are strung together in branched chains. In contrast, simple carbohydrates are often found in processed and prepackaged foods in the form of added sugar like glucose, sucrose, and fructose. Having 90-95% of your carbohydrates as complex carbohydrates can help to control your diabetes and help you lose weight.
- Complex carbohydrates include whole, unprocessed foods like whole grains, peas, lentils, beans, and fresh vegetables. You should try to increase your consumption of these carbohydrates and reduce your consumption of simple carbohydrates.
- Eat more fatty fish.
Fatty fish like salmon, cod, haddock, and tuna are good sources of omega-3 fatty acids and are also anti-inflammatory. Look for wild-caught fish, as they are usually healthier for you.
- You can then prepare fatty fish by baking it in the oven or cooking the fish at medium heat in a skillet.
- Have ground flaxseed with every meal.
Ground flaxseed is an excellent source of fiber. Fiber is a good addition to your diet to keep your body healthy and your organs functioning properly. You should include one tablespoon of ground flaxseeds at the end of every meal.
- You can use a coffee grinder to grind your own flaxseed or buy pre-ground flaxseed at your local health food store. You should store pre-frozen ground seeds in your freezer so the healthy oils in the flaxseed prevent it from turning rancid.
- Cut down on your portion sizes.
You should try to limit your portion sizes so you are not overeating at every meal. Try to have a fist sized portion of healthy protein, like fish, along with a fist sized portion of fresh or cooked vegetables, like a salad or sauteed kale. You should also have a fist sized portion of whole grains, such as quinoa or brown rice, to make a complete plate.
- Eat most of your complex carbohydrates, such as beans or whole grains, at lunch. You should try to maintain the same portion sizes for all three meals so you do not overeat.
- Drink lots of water.
Stay hydrated, especially when you are doing exercise, by drinking lots of water throughout the day. You should try to consume one to two liters of water a day or six to eight 8 ounce glasses of water a day.
- Eat at regular set times throughout the day.
It is important for diabetics to eat at set times throughout the day. This will help to regulate blood sugar levels and weight.
- For example, you may eat breakfast, lunch, and dinner so that they are spaced 5 hours apart, and then have a snack in between breakfast and lunch and lunch and dinner.
Part 2 Avoiding or Limiting Certain Foods
- Limit your consumption of sugar.
A diabetes diagnosis does not mean you cannot eat any sugars at all. Instead, you should try to control the amount of sugar you consume. For example, the sugars in fruit are combined with fiber, which means it will take more time for your body to absorb the sugars in the fruit and will not lead to a sudden spike in your blood sugar levels. But the sugars in cake and baked goods are processed, meaning they can lead to a spike in your blood sugar levels.
- Be mindful of the types of sugars you consume and monitor your blood sugar levels. Avoid processed foods that contain sugars, as they can cause a sugar spike and lead to weight gain.
- You should get in the habit of checking food labels for any sugars listed in the ingredients. Note any added sugars and avoid foods that are high in added sugars.
- Packaged foods and fast foods are usually high in sugar so avoid them. You should also be wary of low-fat foods, such as low-fat yogurt. Often, the fat content is replaced with sugar in low-fat or fat-free products, especially if they are prepackaged.
- Avoid or limit alcohol as well. Alcohol contains sugar and it can also interfere with your diabetes medications and insulin. Adding sugary mixers can add even more carbs and calories. If you do drink, drink moderately and only use calorie free mixers.
- Avoid white foods like white bread, white pasta, and white rice.
White foods are often full of additives, preservatives, and added sugar. You should try to cut them out of your diet completely and replace them with healthy alternatives, such as whole wheat bread, whole wheat pasta, and brown rice. You should also replace sugary cereals with oatmeal or granola with no added sugars.
- You should avoid baked goods, such as cakes and pastries, especially those made with white flour. These items are often high in fat and sugar.
- Eat a small amount of red meat and avoid processed meats.
Though a little red meat at dinner every few weeks will not be detrimental to your weight or your diabetes, you should avoid eating high amounts of red meat every week. If you do eat red meat, have non-GMO (Genetically Modified Organism) beef or pork and choose lean cuts. For the majority of your diet, you should go for healthy protein options like fish, shellfish, organic chicken and turkey, and eggs.
- You should avoid processed meats, such as cold cuts, chicken fingers, sausages, etc. These meats contain additives, preservatives, and added salt.
Part 3 Doing Exercise and Physical Activity
- Check with your healthcare provider before starting an exercise program.
Make sure that you talk with your healthcare provider before you start an exercise routine. Your healthcare provider may want you to start out slowly, such as by just walking. You may also need to take special precautions if you have type 1 diabetes, such as by monitoring your pre and post workout blood glucose levels and using snacks to help regulate them.
- Set reasonable exercise goals.
It can be difficult to jump right into getting fit and doing exercise, especially if you are not usually into physical activity. Start by setting reasonable exercise goals for yourself so you feel set up to succeed and not overwhelmed. You can then steadily increase your physical activity over time, which can lead to better weight loss and a higher likelihood of keeping the weight off.
- You can start by setting a goal of going for a 30 minute walk every day or jogging for 30 minutes on the treadmill. Over the period of a month, you can then add on basic exercises that you can do at home or at the gym, such as doing sit ups and push ups or using light free weights.
- You may also set a weight goal, where you aim to lose a certain amount of weight by a certain time. Set a reasonable goal, perhaps five pounds a month, and then increase your weight goal as you continue to exercise.
- Choose physical activities you enjoy.
Motivate yourself to work out by going for physical activities you enjoy doing and do not loathe with a passion. This will ensure you stick to the physical activity and are motivated to get better at the activity. Doing a physical activity you enjoy can actually help to relieve other issues in your life, such as stress or anxiety.
- Try to choose a physical activity that includes aerobics, strength training, and stretching. You can also add on these elements to a simple exercise like walking. Make sure you stretch for five to ten minutes before you start walking. Then, walk four blocks with no extra weights. After two weeks, increase the distance to six blocks with no extra weights. After two more weeks, you can continue to walk six blocks and carry five pound weights as you walk. Then, after one month, add on ankle weights and walk eight blocks. Always stretch after your walk to prevent injury.
- Another option is to take a skill you are good at or enjoy and turn it into a way to exercise. For example, maybe you enjoy dancing and want to use dancing as a way to get fit. You may buy dance exercise videos and do them at home or join a hip hop dance class where you can have fun dancing and burn calories.
- Join a fitness club.
You can also kick start your fitness plan by joining a fitness club near your home or your office. Schedule in work out time so you go to the fitness club and use the facility at least three to four times a week. You may use the workout machines at the club, play a sport with other club members, or do a fitness class at the club. Use all of the services at the club to your advantage and integrate them into your weekly workout routine.
- One way to motivate yourself to work out is to do an exercise plan with a friend or sign up for a weekly fitness class with a friend. You can motivate each other to show up and workout.
- Hire a personal trainer.
A personal trainer can be a good way to get into fitness and learn how to do it safely and properly. Your local fitness club may offer a personal trainer option or you may seek out a personal trainer on your own.
- Be sure to tell the personal trainer that you have diabetes.
- Make sure the personal trainer is certified by a professional trainer group such as the National Strength and Conditioning Association or the American College of Sports Medicine.
- Weigh yourself every two weeks to ensure you are losing weight.
Avoid weighing yourself every day, as it will take time for your body to shed weight.
- You may not see a noticeable difference in the mirror or on the scale until two-three weeks into your fitness plan. In fact, you may initially gain some weight as you gain muscle mass. Wait at least two weeks into your health plan to weigh yourself and make sure you are maintaining a healthy diet as well as working out regularly. You should be pleased by the results on the scale.
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