Checking blood glucose (sugar) levels is one of the easiest ways to identify risk for developing diabetes. In healthy individuals, a hormone created by the pancreas called insulin regulates blood sugar. Individuals with diabetes have trouble producing and releasing adequate amounts of insulin, so hyperglycemia (high blood sugar) can occur. While diabetes medication can be prescribed to help prevent the condition, it is also possible and necessary to control blood sugar through dietary choices.
Step 1
Create a schedule to determine when you will eat your meals. Try to eat at the same times each day. Your body will adjust to the routine.
Step 2
Increase fiber intake. Good sources include vegetables like spinach, fruit like strawberries and whole grains. The American Heart Association (AHA) recommends 14 grams of fiber for every 1,000 calories consumed.
Step 3
Minimize intake of processed foods high in salt, trans and saturated fat, and added sugars. Some examples include potato chips, French fries and donuts. These foods can cause fast increases in blood sugar levels, which is very dangerous for diabetics. In place of these foods, consume healthy sources of fat such as nuts, olive oil and avocado. Also, include fruits with low-sugar high-fiber content, like strawberries and raspberries, which do not cause spikes in blood sugar levels.
Step 4
Drink plenty of water every day. Aim for at least eight eight-ounce glasses of water a day. Water can help to flush excess glucose from the bloodstream through urinary excretion.
Step 5
If you have diabetes or feel you may be at risk, check your blood sugar daily. According to the National Diabetes Information Clearinghouse (NDIC), target blood sugar levels for a diabetic before a meal are between 70 and 130 mg/dL and less than 180 mg/dL one to two hours after a meal. For normal individuals, normal blood sugar levels upon waking are between 70 and 99 mg/dL and between 70 and 140 mg/dL after meals.
Tips and Warnings
- In addition to diet, also include some kind of physical activity daily. Exercise has insulin-like effects on blood sugar levels. According to Dr. Barry Ginsberg, this is due to increased insulin sensitivity in the body and rapid absorption of insulin at exercise sites. If you need help creating a diet plan, ask your physician to refer you to a registered dietitian (RD).
- Always consult your physician before starting any diet or exercise program. Avoid hypoglycemia (low blood sugar) as well. If blood sugar levels drop below 70 mg/dL, immediately raise blood sugar by drinking four ounces of any fruit juice or regular soda or eight ounces of milk. One tablespoon of honey will work as well.
Things You'll Need
- Schedule
- Blood glucose meter (if diabetic or pre-diabetic)
