What lifestyle changes can help lower blood sugar and What fruits lower blood sugar?
Here are some fruits that may help lower blood sugar levels:
Cherries: Cherries contain potassium and antioxidants, which support the immune system. One cup of cherries with pits provides approximately 22.1 grams of carbohydrates, of which 17.7 grams are sugars.
Grapefruit: Grapefruit is a low-GI value fruit and an excellent source of vitamin C. Half a grapefruit provides about 10.7 grams of carbohydrates.Apricots: Apricots are a good source of potassium, phosphorus, and other minerals. One 35-gram apricot provides approximately 3.9 grams of carbohydrates, of which 3.2 grams are sugars.
Remember that while these fruits have a low glycemic index (GI), it’s essential to fit them into an overall healthy eating plan prepared with your healthcare team. Additionally, some fruits, such as pineapples, cherries, and dates, are higher in sugar and should be consumed in moderation.
What other lifestyle changes can help lower blood sugar?
Making lifestyle changes can significantly impact blood sugar levels and overall health. Here are some effective strategies:
Lose Extra Weight:
Losing weight reduces the risk of diabetes. Aim to lose at least 7% to 10% of your body weight if you have prediabetes. More weight loss provides even greater benefits.
Set reasonable short-term goals, such as losing 1 to 2 pounds per week, and consult with your doctor.
Be Physically Active:
Regular exercise helps manage weight, increases insulin sensitivity, and lowers blood sugar.
Aim for 30 minutes or more of moderate to vigorous aerobic exercise (e.g., brisk walking, swimming, biking) most days of the week, totaling at least 150 minutes.
Include resistance exercises (weightlifting, yoga, calisthenics) 2 to 3 times a week to improve strength and balance.
Break up long periods of inactivity by standing, walking, or light activity every 30 minutes.
Eat Healthy Plant Foods:
Focus on whole, nutrient-rich foods:
Carbohydrates: Choose complex carbs (whole grains, fruits, vegetables) over refined ones (white bread, sugary cereals).
Fiber: Include high-fiber foods (legumes, whole grains, vegetables) to promote weight loss and stabilize blood sugar levels.
Monitor Stress Levels:
Chronic stress can affect blood sugar. Practice stress-reducing techniques such as meditation, deep breathing, or yoga.
Stay Hydrated:
Drinking plenty of water helps maintain blood sugar levels and overall health.
Implement Portion Management:
Be mindful of portion sizes. Use the plate method:
Fill half your plate with nonstarchy vegetables (lettuce, broccoli, tomatoes).
Divide the other half into two smaller sections: one for lean protein (fish, beans, eggs) and the other for healthy carbs (fruits, whole grains).
Choose Low Glycemic Foods:
Opt for foods with a low glycemic index (GI) to prevent rapid blood sugar spikes. Examples include legumes, whole grains, and most vegetables.
Track Blood Sugar Levels:
Regular monitoring helps you understand how different foods and activities affect your blood sugar. Work with your healthcare team to set target ranges and adjust your management plan accordingly.
What are some healthy snack options for managing blood sugar?
When it comes to managing blood sugar, choosing the right snacks is essential. Here are some diabetes-friendly snack options that can help stabilize blood sugar levels:
Hard-Boiled Eggs:
Hard-boiled eggs are a great choice for people with diabetes. Their protein content helps prevent blood sugar spikes after eating.
One large hard-boiled egg provides 6.3 grams of protein and has been associated with improved fasting blood sugar levels and long-term control.
Yogurt with Berries:
Greek yogurt paired with berries is a winning combination.
Berries are rich in antioxidants and fiber, which can help stabilize blood sugar levels. Yogurt’s probiotics may also improve sugar metabolism.
Almonds:
Almonds are nutritious and convenient.
A 1-ounce (28-gram) serving provides vitamins, minerals, and healthy fats. Research suggests that almonds can help control blood sugar.
Garlic Hummus:
Hummus made with garlic is a simple and tasty snack.
Chickpeas in hummus provide protein and fiber, contributing to stable blood sugar levels.
Medium-Boiled Eggs:
Medium-boiled eggs have a jammy texture and can be enjoyed on toast, salads, or as a standalone snack.
Their protein content helps maintain blood sugar stability.
Dates with Nuts:
Sweet, sticky dates act as natural glue for no-bake energy balls.
Pair them with nuts (like almonds or walnuts) for a satisfying and blood sugar-friendly snack.
Chickpea Salad:
A mason jar filled with chickpeas, veggies, and other toppings creates a crunchy and protein-rich snack.
Adding chickpeas right before serving keeps them crisp.
Edamame:
Edamame (young soybeans) is a low-carb, high-protein snack.
It’s rich in fiber and can help stabilize blood sugar levels.