You can use food to your advantage in many ways; you can use it to lose weight, increase your energy, lower your risk of heart disease and control your blood sugar. When using it to control blood sugar, you can reverse or prevent your risk of developing diabetes. Doing this also prevents future health complications that accompany diabetes, such as kidney failure, nerve damage, foot damage and blindness. Using food for this reason isn't difficult. It is merely a matter of knowing what foods to eat and when to eat them.
Step 1
Talk to your doctor about your caloric intake and eating plans that help keep blood-sugar levels regulated. Helpguide.org recommends eating six meals per day: three meals and three snacks. Divide your calories evenly among these meals and snacks. Doing so reduces your desire to snack on unhealthy food and regulates your blood sugar through the day.
Step 2
Consume complex carbohydrates. Complex carbohydrates are full of fiber, which is the part of plants your body cannot digest easily. These carbs keep you feeling full, reducing your desire to snack on high-sugar foods. Your body cannot absorb these carbs; this means your blood sugar levels stay low because your body cannot break them down to sugar. Sources include whole-grain breads and pastas, brown rice, vegetables like broccoli, cauliflower and carrots, couscous, beans and lentils. The glycemic index is helpful when determining what carbs you should eat. Foods rating 55 and lower are your best choices, but anything between 56 and 69 is acceptable, as well.
Step 3
Eat more fish. Fish is a healthy alternative to red meat, which is high in saturated fat and calories. MayoClinic.com recommends eating heart-healthy fish at least twice a week. Cod, halibut and tuna have less saturated fat and cholesterol than red meat and poultry.
Step 4
Keep healthy snacks on hand. Cut up vegetables and place them in baggies, or carry some almonds or pistachios with you. The vegetables are complex carbohydrates, while the nuts fall under the heading of good fats. Both are healthy snack alternatives that stave off hunger and keep blood sugar levels low.
Step 5
Eat frozen berries for dessert. Fruits are full of fiber and contain natural sugar. Although they are good for you, eat them in moderation. Top your yogurt with a serving size of frozen berries, or make a smoothie with berries. They satisfy a sweet tooth, Helpguide.com points out.
Things You'll Need
- Complex-carbohydrate foods
- Fish
- Healthy snacks
- Berries
