Erratic blood glucose levels can lead to a number of complications, including weight gain and nerve damage. Diabetics with out-of-control blood glucose levels are also at a risk of blindness and kidney disease, according to the American Diabetes Association. The best way to regulate blood glucose levels is to follow a proper diet plan and to make sure you get an adequate amount of exercise.
Step 1
Pay attention to portions and eating times. Eating consistently is an important part of regulating blood glucose levels. Try to eat the correct serving sizes and aim to eat around the same time every day. This can keep your blood sugar from spiking or dropping dramatically. Plan meals to avoid buying items that are unnecessary and may lead to overeating.
Step 2
Count carbohydrates. Carbohydrate counting is a tool used to ensure that the same amounts of carbohydrates are eaten at each meal and that carbohydrates are eaten consistently throughout the day. Carbohydrates are the body's source of glucose. Talk with a dietitian or your health care provider to learn how to properly count carbohydrates. Get an exchange list booklet from the American Diabetic Association to help.
Step 3
Consume plenty of whole grains and fiber. All carbohydrates, except fiber, are broken down into sugars by the body. Whole grains are broken down less quickly and move through the digestive system slowly. Foods that move slowly through the digestive system do not cause rapid increases in blood sugar. Fiber is not broken down into sugar, so it does not cause blood sugar to rise and fall. Choose foods such as whole-grain bread, whole-wheat pasta, brown rice, oatmeal, fruits, vegetables and beans.
Step 4
Eat regularly. To ensure that your blood sugar levels do not drop, food must be eaten at regular intervals throughout the day. Aim to consume five to six small meals per day or have three large meals with a couple of snacks in between. Pack snacks on busy days and bring lunch to work to ensure there is food available when it is time to eat.
Step 5
Choose foods with a low-glycemic index. The glycemic index is used to rate foods based on the extent to which they raise blood sugar. Choose foods such as whole grains, non-starchy vegetables and fruit. Avoid white bread, white pastas and sugary beverages.
Step 6
Follow a regular exercise routine. Exercise can help improve physical fitness as well as help regulate blood glucose levels, according to MayoClinic.com. Aim for at least 30 minutes of exercise on most days of the week.
References
- Mayo Clinic: Diabetes Diet
- Mayo Clinic: Diabetes and Exercise
- American Diabetes Association: Tight Diabetes Control
- Harvard University: Glycemic Index and Glycemic Load
- "Nutrition and You"; Joan Salge Blake; 2008
