Finding out you have high blood sugar can feel like a death sentence. It means you will have to pay more attention to what, how and when you eat--but making these changes is well worth your time if it means avoiding medication. Diabetes, a metabolism disorder, decreases your body's ability to use the energy (sugar or glucose) from foods that you eat, and the sugar gets "stuck" in your bloodstream. If not properly controlled, elevated blood glucose can lead to diabetes, heart disease, kidney disease, edema, nerve damage and serious infections. Fortunately, there are many effective ways to control your blood sugar naturally.
Step 1
Eat high fiber foods. Whole grains (brown rice, oatmeal and whole wheat), beans, fresh fruits and vegetables take longer for the body to digest than low fiber foods, thus preventing blood sugar surges. To begin your day, swap a low fiber, sugary breakfast cereal with slow-cooking oatmeal. Round out every meal with a serving of fruit or vegetables.
Step 2
Focus on diabetes' "super foods." According to the American Diabetes Association, certain foods contain blood sugar-controlling powers due to their high antioxidant content. Berries, nuts, omega-3 fatty acid found in fish or flaxseed, garlic and low-fat dairy are some daily diet essentials. Blend low-fat milk or plain yogurt with frozen berries for a snack. You will boost your calcium, fiber, Vitamin C and antioxidant levels and, subsequently, your body's sugar-regulating ability.
Step 3
Track your carbohydrates. Keep your portion sizes in check, and you can keep carbohydrates in your diet. One serving equals 15g of carbs--the amount found in one slice of bread, one small piece of fruit or 1/3-cup cooked pasta or rice. Spread approximately six to eight (specific amount depends on your calorie requirements) of these small servings evenly throughout the day, and you are successfully counting carbs.
Step 4
Cut out the fat. Decrease cholesterol, saturated and trans fats, which increase the risk of getting diabetes, by avoiding excessive whole milk, eggs, meat, chicken and high-fat cheeses. You still need healthy fats, though. Find these in nuts, fish, avocados and vegetable oils.
Step 5
Exercise. Get your heart rate up to moderate intensity, three to four times a week for 30 to 60 minutes for a noticeable improvement in your blood sugar levels. When you exercise, your muscles pull sugar from the blood for fuel. The more muscle tissue you have, the more sugar is needed. For this reason, exercise improves glucose levels not only during, but also after activity. Walk, swim, clean the house, garden, dance--do whatever you enjoy.
Step 6
Take a supplement. Look for a complete multivitamin for your age and gender to correct possible underlying vitamin or mineral deficiencies that impair blood glucose control. While many scientific research studies have examined herbal remedies, including ginseng, cinnamon, fenugreek, bay leaves and aloe, the National Center for Complementary and Alternative Medicine does not endorse any herbal remedies for diabetes treatment because of inconsistent results. In the April 2007 issue of "Journal of the Science of Food and Agriculture," researchers at the Alabama A&M University published a review of 73 different studies concerning potential anti-diabetic properties of various plant species. They also found inconsistent results and the need for further testing.
Step 7
Relax more. Stress releases hormones commonly known as "fight or flight" that can increase blood sugar levels. If you are chronically stressed, your sugar levels are affected even if you are eating right. Get adequate rest, indulge in a hobby and exercise to release your stress load.
Tips and Warnings
- To continue enjoying sweets and desserts, make your own. Check out a diabetic cookbook search online for ideas and recipes. Learn more about a personal diabetic diet by consulting with a registered dietitian or qualified nutrition counselor.
- Get your blood sugar checked by your health care provider if you suspect diabetes. Warning signs include: increased thirst, increased hunger, frequent urination, headaches, dry mouth and fatigue. Avoid tobacco products which constrict blood vessels.
References
- American Diabetes Association
- National Center for Complimentary and Alternative Medicine
- Journal of the Science of Food and Agriculture; Medicinal Plant Species with Potential Antidiabetic Properties; Srinivasa Rao Mentreddy; April 2007, Volume 87, issue 5
