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How to maintain blood sugar level(Diabetes)

Blood sugar level

High and low blood sugar levels are very common in modern times. Because we have become so busy in our lifestyle, we do not take our diet well. Anything else we eat is unhealthy, like pizza, burgers, coffee, cold drinks, etc. All these things are consumed. Due to this, we do not have a healthy nutritional diet. Due to this, these problems have become common. But if you take a proper diet along with exercise, only then can you control your sugar level.10 Low GI & High Nutrient Fruits For Diabetes People

Exercise Regularly:-

Getting regular exercise can help you reach and maintain a normal weight. Exercising increases your insulin sensitivity which means your cells can use the sugar available in your bloodstream more effectively.

If we do daily exercise, then we can maintain our blood sugar levels. Such as riding a bike, running, swimming, and walking.

Drink water:-

Water also helps you to maintain your blood sugar level. It will help to remove abnormal blood sugar from your body through the kidneys. Drinking 4 to 8 glasses of water a day may protect against the development of high blood sugar. In one study, it has been found that people who drink more water are less prone to the problem of high blood sugar levels.

Manage stress:-

Both stress and blood sugar are linked, with stress affecting them both physically and emotionally. These can induce a surge in hormones, increasing blood sugar.

The less stress you take, the more you will be able to maintain your sugar level. If you eat properly and exercise regularly, you will lose weight. These habits can help you manage your blood sugar level.

Get proper sleep

Everyone knows that diet and exercise both affect your blood sugar level. But you probably didn’t know that not getting enough sleep can make your blood sugar levels high. It can also have a dramatic effect on glycemic control. Lack of sleep is a risk factor for increased blood sugar levels.

Add protein, fibre and carbs:-

Eat food that has a good amount of carbohydrates, fiber, and protein. If you consume a good diet, then you will be able to overcome not only your blood sugar level but also many other diseases. Carbs are a major driver of your blood sugar levels and the protein that allows you to keep blood sugar levels stable.

Top 15 sources of protein

Causes of blood sugar level :-

Overweight:-

If you are overweight and have a high-fat percentage, there may be a possibility of high blood sugar levels. Being overweight is the main reason for increased blood pressure. Therefore, maintaining a healthy weight is essential for controlling blood pressure.

Less physical activity:-

Physical activity plays an important role in keeping your body functioning properly. Lack of physical activity contributes to high blood sugar. Your insulin works more efficiently and your blood sugar can be maintained if you do regular physical activity.

Insulin :-

Insulin is a hormone that plays an important role in the regulation of blood sugar levels. It helps control blood sugar levels by signaling fat, liver, and muscle cells to take up glucose from the blood. Therefore, insulin helps cells take up glucose to be used for energy.

Stress :-

When you are in a stressful situation, your body produces a surge of hormones. These hormones temporarily raise your blood pressure, which causes your heart to beat faster and your blood vessels to narrow. If your stress is temporary, then it is not a serious problem.

Genetics :-

If a person has a family history of diabetes, they may be at a higher risk of developing diabetes.

Diet:-

Diet is important for diabetes, what are you eating. High-sugar foods, high-fat foods, and processed foods can raise blood sugar. Having breakfast throughout the day can also raise blood sugar levels.

Diabetics should avoid these foods

White Rice :-

White rice is not good for diabetics as it has a GI (glycemic index) of 70 or higher, which means it can affect blood sugar levels. Both white and brown rice have a high GI (glycemic index). But, brown rice is less affected than white rice, which is sufficient if you consume a small portion of basmati rice.

Wheat flour:-

Usually, we use wheat flour along with maida. Both are not good for diabetic people. Wheat flour contains high amounts of carbohydrates as well as a high GI. Whereas ( maida) wheat flour becomes highly toxic for diabetics. Instead, try almond flour, flaxseed flour, hazelnut flour, and whole wheat flour. These are all low in carbs.

Biscuit:-

If you take sugar-free cookies and you use cookies made from white flour, so it’s not good for you. White flour is commonly used in biscuits during the process of making biscuits. Instead, you can try coconut cookies, peanut cookies, almond cookies, or biscuits.

Candy:-

If you eat sugar-free candies, then this is a better option for you. But, you need to keep in mind that some sugar-free candies are high in carbs and calories. Therefore, eat those candies which are also low in carbs and calories.

Pancakes:-

Pancakes are rich in carbohydrates and are made from white flour, and the topping of the pancake is also done with sugar syrup and butter. All of these are big reasons for increasing the blood sugar level. Almost all baked goods are loaded with sugar, sodium, and junky white flour.

Coffee drinks:-

For diabetics, it’s okay to drink unsweetened coffee in moderation, but it can affect your blood sugar when you drink 4 cups of coffee a day. The recommended intake of caffeine is generally 200 mg, which equates to about 2 cups of coffee.

Dried fruits:-

Dried fruits are delicious and most people like all types of dry fruits. Unfortunately, it is not suggested that dried fruits are food for the treatment of diabetes. There are 25 grams of sugar in 43 grams of raisins and 25 grams of sugar in 50 grams of dates.

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