Free Diet Plan To Control Sugar Levels

If you are diabetic or pre-diabetic, or simply want a diet that will help you avoid energy crashes and cravings, you need to balance your blood sugar. You can select from a number of popular diets that seek to balance sugar levels but for a reliable free diet plan to control sugar levels the diabetes diet is an excellent choice. This is a simple, structured, scientifically tested diet based on helping diabetes patients control their blood sugar, and the principles work for anyone.

Reasons to control sugar

One of the major health risks of high blood sugar is diabetes. According to the "National Diabetes Information Clearinghouse" more than 23 million Americans have diabetes, most of whom have Type 2 diabetes, which is strongly linked to diet and being overweight. Controlling your blood sugar is a vital step to protecting yourself against diabetes and associated health risks such as high blood pressure and heart disease, according to a report in "Nutrition Journal."

Foods to avoid

According to "Nutrition and Diet Therapy," controlling your blood sugar does not mean you have to cut out sugar entirely. Starch actually has more of an effect on blood sugar levels, so it is important to cut back on starchy carbohydrates such as white bread, pasta and cakes. Also, you should avoid eating things sweetened with processed fructose as it can have a negative impact on your sugar levels, although the fructose you get from fruit is fine.

Foods to eat

Foods that help control your blood sugar levels include whole grains, pulses, fruits, and vegetables, according to "The Reverse Diabetes Diet." This means you can enjoy whole grain bread and pasta, and a range of protein-rich pulses such as beans, peas, and processed products including tofu and soy milk. Avoid eating a lot of starchy vegetables and choose leafy greens instead. Whenever possible, eat fruit whole to get the benefit of extra water and fiber.

Scheduling meals

The Mayo Clinic notes that sticking to a regular eating schedule is essential to help control blood sugar. If you are diabetic, you should speak to your doctor to set up a schedule that fits with your medication. Otherwise, follow the recommendations of the "National Diabetes Information Clearinghouse" and make a plan to suit your schedule, including up to three main meals, and two snacks, evenly spaced throughout the day so your sugar levels remain steady.

Exercise

In addition to following a healthy eating plan the "National Diabetes Information Clearinghouse" emphasises the importance of doing regular exercise to control your blood sugar. It recommends finding an exercise buddy to keep you motivated, and suggests consulting with your doctor if you have any concern about safety or monitoring your blood sugar. You should always warm up before exercise, and cool down afterwards, and stay hydrated.