6 Easy Ways to Maintain Healthy Blood Sugar Levels

If your blood sugar number is creeping up, these science-backed diet, exercise, and wellness tweaks can help you return it to a healthier level.

Enjoy Mediterranean meals

According to studies involving 140,000 people, the odds of developing diabetes are 21 percent lower for those who follow a Mediterranean diet—building meals around plant-based foods, including fruits and vegetables, beans, nuts, whole grains, and olive oil.

Fish and chicken are eaten regularly but not red meat, butter, or sweets. Phytonutrients and fiber in the plant foods help maintain healthy blood sugar levels, and the olive oil might reduce inflammation.

Go blue

Eating more anthocyanins—the nutrients that give grapes and berries their bright red and blue colors—was linked to healthy blood sugar levels in a new British study. One portion a day of grapes or berries can have the same impact on blood sugar as a one-point reduction in your body mass index, says researcher Aedin Cassidy of Norwich Medical School.

Don’t skip breakfast

If you frequently miss a morning meal, you’ll be more likely to develop type 2 diabetes. Eating breakfast may help stabilize blood sugar throughout the day. Prepare a healthy blend of protein, complex carbs, and fat—yogurt mixed with fruit and nuts, for example.

Starting the day with lots of simple carbs (such as a bagel and OJ) is just as bad for your blood sugar as skipping the meal, according to experiments at the University of Minnesota.

Sweat and strengthen

Women who did both cardio (at least two and a half hours) and strength training (at least one hour) every week had the lowest diabetes risk—about one third less than that of non-exercisers. After an exercise session, your muscles take up more glucose from the bloodstream. As you become more fit over time, cells become more sensitive to insulin.

Step away from the desk (and the TV)

Walk around for two minutes after every 20 you spend sitting down. A new study from England indicates that regular walking breaks promote healthy blood sugar levels and lessen spikes in your blood sugar after you eat.

Examine your medicine cabinet

Drugs for common conditions—such as steroids to control asthma, statins to improve cholesterol levels, and diuretics to lower blood pressure—may raise blood sugar. Ask your doctor whether other medications can treat your condition without such side effects.

Facebook
Twitter
WhatsApp
Pinterest
Reddit
Delicious
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

7 Easy Ways to Boost Your Protein Intake

How’s your protein intake? Low, high, enough? If you’re unable to come up with a clear answer, maybe it’s because you are unaware of the Recommended Daily Intake (RDI). Most

5 of the Healthiest Salads You Can Eat

Do Eat: Greek Salad Registered dietitian Andy De Santis says, “The main strength of the Greek salad is its high monounsaturated fat content which comes from the olive oil and

8 Reasons Why Yoga Is Good For Your Health

It Makes You More Flexible Even though the idea of doing yoga sounds scary at first, it’s actually easier than you thought. The first changes you will notice are flexible

7 Reasons Why You’re Tired All The Time

Eating Too Many Refined Carbs When sugar and processed carbs are consumed, they cause a rapid rise in your blood sugar. This signals your pancreas to produce a large amount

These Are the Scary Signs of Colorectal Cancer

Unhealthy dietary patterns and sedentary lifestyles have been shown to increase the risk for colorectal cancer. Fortunately, colorectal cancer is largely preventable by maintaining a healthy, active lifestyle and a

The Best Diet for Your Body Type

Body typing is often more hype than substance, especially when it comes to what to wear. (Not sure if you have a bikini body? If you have a bikini and

6 Subtle Signs of Lupus to Watch Out For

Lupus is an autoimmune disease that causes swelling (inflammation) and a wide variety of symptoms. Lupus affects everyone differently. Some people have only a few mild symptoms and others have

Scroll to Top