A person with type 2 should know how to control their blood sugar dips and spikes to lead a normal life. Blood glucose spikes increase the risk of numerous diabetes complications.
On the other hand, blood glucose levels that drop suddenly can lead to loss of consciousness, and in severe cases even death.
Generally, blood glucose swings can make people feel lousy. Even if they’re not aware of them, they can still increase the chances of different health issues.
Symptoms of high blood sugar include blurry vision, fatigue, frequent urination, and increased thirst. Symptoms of low blood sugar, on the other hand, include irritability, dizziness, weakness, sweating, and lack of coordination.
However, people can have a better blood-glucose range by making certain diet and lifestyle changes.
So, try to incorporate the following foods and habits into type 2 management.
10 Tips to Avoid Blood Glucose Swings
1. Eat Nuts
Pistachios, walnuts, and almonds contain healthy fats which slow down the absorption of sugar in the body. However, people should not overeat them as healthy fats contain calories. So, limit the number of nuts to eat per sitting.
For instance, 4 pecan halves or 6 almonds contain the same calories as 1 teaspoon of butter. Therefore, try to add nuts to the diet if with type 2 to improve blood glucose and cholesterol levels.
2. Consume Whole Grains
Rye, barley, and oat bran are rich in soluble fiber and contain beta-glucan. The fiber extends the time it takes for the stomach to empty after having a meal and doesn’t allow blood sugar spikes.
However, whole grains are still carbs, so they can increase blood glucose but not as fast as processed foods.
3. Non-Starchy Veggies
Cucumbers, broccoli, carrots, and other non-starchy vegetables are rich in fiber so they also prevent blood sugar spikes while providing vital nutrients.
4. Use More Cinnamon
Besides adding flavor to foods, cinnamon can help reduce fasting blood glucose levels. This was even proven in research published in the Annals of Family Medicine journal in 2013. This spice can stimulate the secretion of insulin in the pancreas, according to researchers.
Even though more research is needed, there’s no reason why those with type 2 shouldn’t add more of this spice to their diets.
5. Be Versatile with Vinegar
The Journal of Community Hospital Internal Medicine Perspectives published a study in 2012 which says vinegar can help slow down the body’s absorption of sugar. As researchers explain, 2oz of apple cider vinegar improved insulin sensitivity and fasting blood glucose levels.
Even though more research is needed to prove the benefits of vinegar for type 2 management, Li-Ng recommends taking one tablespoon of any vinegar with each meal.
6. Never Skip Meals
Eating more food in one or two meals daily leads to greater blood sugar swings. On the other hand, it’s said that having three healthy meals per day along with 2 nutritious snacks can help control blood glucose levels.
7. Avoid Drinking on an Empty Stomach
Drinking alcohol before breakfast can cause blood sugar to dip up to 24 hours later. The reason for that is that our body is working on eliminating it. Therefore, before drinking on an empty stomach, make sure to check your blood glucose.
Also, make sure to eat something before drinking, or at least eat while drinking. In some cases, low blood sugar symptoms like dizziness and slurred speech can be mistaken for drunkenness.
8. Always Plan Ahead
Expect the unexpected by making sure to always have some snacks with you to prevent a sudden drop in blood sugar levels. Also, carry some quick-acting glucose tablets or granola bars.
Regular exercise can help manage blood glucose over time. In one 12-week study published in the Journal of Sports Medicine and Physical Fitness, the participants had one hour of exercise, 3 times a week using resistance and aerobic training.
They all had better management of the condition. Therefore, people can do some aerobic workouts, strength training, or any other activity to help stabilize their blood sugar.
10. Lose the Excess
According to the professor of endocrinology and metabolism Joseph Aloi, MD, for most bigger people who have the condition, shedding at least 5-20 pounds can improve their management and the need for drugs. Therefore, try to lose some excess pounds if have extra.
We hope these tips will help prevent blood sugar swings and the health complications that come with them.
Source Everyday Health | Diabetic Pick