7 Tips for Better Blood Sugar Balance
Managing Type 2 diabetes requires a multifaceted approach, including making healthier food choices, staying active, and understanding how different factors impact blood sugar levels. Adopting a balanced, whole-foods-based diet and maintaining a healthy lifestyle can improve blood glucose control, reduce the risk of complications, and enhance overall quality of life.
Here are additional tips to make blood sugar management easier day-to-day:
Stay Hydrated. Proper hydration is a powerful way to help regulate blood sugar levels and protect your kidneys, nerves, and heart. Even slight dehydration can lead to blood sugar fluctuations in individuals with diabetes, posing long-term risks to their health. Proper hydration is key to keeping blood sugars steady and preventing or delaying serious complications.
Snack Smart: Choose snacks that pair protein and fiber. Think apple slices with almond butter, Greek yogurt with chia seeds, or a handful of mixed nuts and berries.
Mind Portion Sizes: Even healthy foods eaten in large portions can raise blood sugar. Use portion control strategies, such as measuring cups or portioning your plate into sections, to stay mindful of how much you’re eating.
Be Cautious of Sugar-Free Foods. Many sugar-free products use alternative sweeteners like sugar alcohols (xylitol, sorbitol, or mannitol), which may have a minor impact on blood sugar but still contribute calories. Foods labeled "sugar-free" are not necessarily "calorie-free" or "carbohydrate-free," so moderation is still essential.
Know Your Carbs. Carbohydrates come from various sources, including grains, fruits, starchy vegetables, milk and dairy products, and processed foods such as sweets and desserts. Since carbohydrates have the most immediate impact on blood sugar levels, knowing where carbs are coming from is crucial to managing portion sizes and balancing them with protein and fat to minimize spikes in blood sugar.
Drink Alcohol in Moderation: Alcohol can have a complex impact on blood glucose levels, sometimes leading to hypoglycemia (low blood sugar) if consumed without food. If you drink alcohol, be mindful of your blood sugar levels when consuming alcohol, and check with your healthcare provider for personalized guidance.
Move After Meals: A light walk after meals can help lower post-meal blood sugar spikes by making your muscles more insulin-sensitive. Just 10-15 minutes can make a difference!