How to lower blood glucose without medications is the start of a new means of living. Most diet programs available now could be adapted to keeping your blood sugar in control. However, you must plan your calorie intake each day to match what your caregiver has prescribed to you if it’s 1200 calories or even 2000 calories based on your body size, sex and activity level. So to get started let us discuss implementing your glucose control diet.
Healthy Meal
Meal plan or meal preparation is imperative to successfully control blood glucose when getting healthy from what you eat. The first step is to organize your program for Meals. Optimal results are obtained by eating: Breakfast, a mid-morning snack, Lunch, an afternoon snack, Dinner and a “just before bedtime snack”. In other words 6″foods” daily.
Healthy dieting must contain foods in percentage from all of the food groups: protein, fat, and carbs. These food groups include most vegetables, fruits, grains, nuts and drinks. Protein in tiny quantities in each and every meal and snack must make this sugar control daily work.
Protein is slower to digest, which keeps your metabolism functioning and helps stop feeling hungry and deprived. Acceptable proteins include lean red meat, ideally no more that 3 oz.s. Three times a week unbreaded fish, unbreaded chicken, raw nuts, eggs, cottage cheese and unsweetened (flavored or plain ) yogurt may be used to meet your requirement for protein that ought to be 10% to 35% of your total diet. Dried beans, seeds and nuts can be considered protein but are occasionally “incomplete” so needs to be consumed with other foods so care in calories and portion is advised.
Carbohydrates includes fruits, veggies and grains.
Vegetables
Vegetables, especially raw vegetables are your friend. Raw red and green vegetables are infinite. Eat as much as you need at any meal or snack. Some vegetables have the reputation for burning off more calories than they supply especially Celery. Lettuce, Cabbage, Broccoli, are excellent “treats” when combined with a homemade yogurt dip flavored with zero calorie spices from your spice rack. Cooked vegetables no matter colour and orange or yellow vegetables and potatoes, rice, bread are at the step category: 1/2 cup equals a serving or the equivalent of a single slice of bread and has to be calculated into your daily calorie allowance. The exclusion is corn creamed or entire kernel that’s 1/3 cup. Some interesting recipes are available in Cararta’s Facts such as peanut butter celery sticks.
Fruits
Fruits include just about any fresh berries or fruits except for mango and bananas. No fruit juice. . .except as recorded under beverages! Fresh means refreshing so no canneddried fruit. Can use frozen if no sugar added.
Grains
Some diets limit bread, oatmeal, grits and rice nevertheless I frequently have a sandwich for lunch containing two pieces of bread, all you’ve got to do is make sure to incorporate these calories in your daily allowance and have a protein filling and you’ll be fine. The body requires a certain amount of carbohydrate for fast energy when awaiting the protein to digest. A tiny baked potato with 1 tablespoon of regular sour cream with dinner is fine. Again keep track of what you eat!
Beverages
Water is terrific! . Unsweetened tea is fine. If you count the calories you’ll get fresh fruit juices no additional sugar diluted with water. . .half water-half juice (grape is great ) but count the calories! I like coffee, but found over a cup daily appeared to slow down my weight loss. Your choice!
Also Important
- Not recorded but significant is fat. Every diet must include a certain small quantity of fat. You can find this from lean red meat, oily fish, certain nuts, olive oil (salad dressing) canola oil. . .an amount daily equal to 3 pats of butter! Fat helps with glucose control as it is digestion takes longer than carbs so that it helps maintain a degree sugar rate with fewer spikes and lows. Forget the fake “butters” what’s in them is worse than fat!
- While on the food component of the program: I personally don’t like “lite” fat free, reduced fat, sugar free or artificially sweetened anything. Besides their unpalatable taste, they frequently contain more calories than the first due to efforts to make them “flavor”acceptable. It has become accepted that some of these altered foods may cause digestive problems (diarrhea when over absorbed ). Decide for yourself.
- Final recommendation concerning the diet component of this control blood sugar program. There are particular supplements and herbs which may help control blood glucose. Two that I use are Cinnamon and Chromium. Do your own research or speak with a nutritionist.
Exercise
Exercise is crucial to drop weight and control blood sugar and prevent taking medications. Just enjoy the scheduled meal plan, exercise should be on the “menu” daily. The simplest, least expensive and most likely the best exercise is Walking. Walking uses your entire body, particularly in the event you swing your arms when you walk. Thirty minutes per day or the equivalent is necessary. Riding a stationery bike if you can not walk or do not have somewhere to walk will fulfill your exercise requirements. If you can not walk for thirty minutes, break it up into smaller quantities, slowly increasing until it is possible to walk for thirty minutes.
Conclusion
Adhering to the diet will improve your life by improving your blood glucose level. If you’re currently taking drugs for your diabetes, keep a close check on your sugar levels and consult with your physician regarding adjustments to drugs. Losing weight generally reduces blood glucose levels and contributes to having more energy and less of the tired feeling common with uncontrolled diabetic glucose levels.
