Monitoring the glycemic impact of the foods you choose is a primary contributing factor to maintaining healthy blood sugar levels, but it’s not the only factor. Below are a few easy changes you can make to your diet and daily routine to minimize your risk of diabetes.

Get Your Heart Pumping

Sugar gets such a bad rap that it’s easy to forget that the glucose in sugar is your body’s primary source of cellular energy. Problems arise when you consume more sugar than your body needs. Exercise releases the sugar stored in your muscles and liver, helping to regulate your blood sugar.

Exercise doesn’t have to be a traditional gym workout. Look for any opportunity to elevate your heart rate and get your circulation flowing. Walking for 20 minutes a day counts!

Get At Least 7 Hours of Sleep Per Night

You know you feel better after a good night’s sleep. This is because you provide your body with the time required to regulate and repair. Sleep plays a vital role in regulating all hormones in your body, including your insulin levels. Studies show that 7 hours of quality sleep per night decreases your risk of insulin resistance.

If you can, go to bed and wake up within the same 30 minute window each day. This will also help to regulate your body’s sleep hormone melatonin, making it easier for you to fall asleep, stay asleep, and wake up.

Manage Your Stress

When stress is high, your body releases the stress hormones glucagon and cortisol. Stress hormones cause blood sugar levels to rise. So, even if you’re monitoring the glycemic impact of food, your glucose levels may be high.

If you’re prone to stress eating, stock your fridge and pantry with healthy snacks that allow you to indulge without spiking your blood sugar. Even with healthier alternatives, moderation is essential.

If you crave salty snacks, eat veggie chips.
If you have a sweet tooth, choose monk fruit candy.
If you simply want to snack, chop up some carrots and celery sticks.

Count Your Fiber Intake

Fiber is a “good” carbohydrate that plays various roles in the body. One of the many roles of fiber is slowing down your digestion. This regulates how quickly glucose is released in your bloodstream. Aim to consume 8 to 10 grams of fiber per meal, and a bit of fiber in your daily snacks.

Fiber also feeds and fuels gut bacteria. The gut is considered the body’s “second brain” as it plays a role in regulating all hormones in the body. This includes regulating your insulin sensitivity.

Eat More Complex Carbs

The body processes all carbohydrates as sugar. Complex carbohydrates are derived from natural food sources and contain fiber. This means that your body digests them slowly. Refined carbohydrates contain little to no fiber causing a rapid spike in your blood sugar. However, some complex carbs have a lower glycemic index than others.

This includes:

Bulgar
Barley
Oats
Lentils
Legumes
Sweet potatoes
Whole wheat pasta

Hydrate

Hydration is another aspect of whole-body health. Hydration can minimize the glycemic impact of the foods you choose. This is achieved by helping your body expel sugar.

With the current trend in hydrating powdered add-ins, be mindful of the sugar content in electrolyte packages. Select an add-in with magnesium, as you may not be getting enough magnesium in your diet. Magnesium also supports blood sugar regulation.

Personalize Your Nutrition

When nutrition is tailored to your unique needs, it’s easier to manage your blood sugar. Personalized nutrition also improves energy and endurance, supports your immune system, and boosts your metabolism.

Reach out to Nina’s Nutritional Values today to discuss how to build your meals around your lifestyle and health metrics!

Everyday Ways to Control Blood Sugar

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