by Joe Washburn
When I was diagnosed as diabetic, I knew that I had to work at stabilizing my blood sugar. I also knew it would be quite a challenge.
I had spent too many years forming lousy eating habits and living a sedentary life. These are things that can wreak havoc with your blood sugar.
I recommend you talk to your doctor for advice on making healthy food choices and ensuring you are on the best medication for you.
I cannot advise you on what to do for your particular condition. Only your doctor can do that. However, I can give you some general tips that will help you regulate your blood sugar.
- Avoid Simple Carbs
Not all carbs are bad for you. It’s the simple carbs that you have to be cautious of.
They can be found in unhealthy things, like sodas and store-bought baked goods. You know, all those candy bars, cakes, and donuts. Things like that. But there are also healthy sources, especially fruit.
Because their structure is simple, your body can break them down quickly and convert them into glucose. This is what causes “spikes” in your blood sugar.
The glucose needs to be burned or stored. All of this can take a toll on your body and even your mood.
It’s next to impossible to cut all simple carbs from your diet. So, focus on reducing the amount of simple carbs you consume. Check out the nutrition information on the food package.
The nutrition label lists the amount of carbs per serving. It then lists the amount of sugars.
Some sugars are a natural part of the food you’re buying. Underneath the amount of sugars is the amount of added sugar. Opt for foods with only a small amount of added sugar.
- Go For Complex Carbs
Complex carbs are found in whole grains and nuts. Because of their complex structure, it takes more time for your body to break them down.
Therefore, the increase in blood sugar is very gradual. This allows your body to burn it off before it needs to be stored.
This is an excellent way to get the energy you need. Since it takes more time for the body to convert complex carbs to glucose, it leaves you feeling full for longer. This helps curb the temptation to snack between meals.
But don’t overdo it. Even though complex carbs are better for your blood sugar, you don’t want to consume too many.
Many factors can affect how many carbs you may need. Your doctor or dietician can determine the right amount for you.
It’s essential to ensure that you get whole grain, not processed grain. How can you be sure? Read the food label. Under the list of ingredients, look for what it lists for grain.
It is not whole if it says “enriched” or “enhanced” wheat flour of grain. The words “enriched” and “enhanced” are words they are allowed to use but are misleading.
The processing removes the outer husk of the grain, which is where most of the fiber is found. Fiber helps keep blood sugar levels low.
- Be Physically Active
Physical activity will also help keep your blood sugar down. Your body burns glucose for energy.
Staying active not only helps to burn off blood sugar but also helps maintain a healthy weight. That’s good for everyone.
Again, please don’t overdo it. If you burn off more than you consume, it may result in low blood sugar levels.
This is where a healthcare professional can help you. So consult your doctor or dietician.
- Keep Your Immune System Healthy
Your body runs a fever to fight the intruding virus whenever you’re sick. It takes a lot of energy for your immune system to do this.
You may also find it hard to keep food down, so you won’t get the nutrients your body needs.
Keeping your immune system healthy can be quite a challenge. The basic steps are to wash your hands often, eat more foods that are good for you and fewer foods that are bad for you, and get enough sleep.
- Avoid Alcohol
Alcohol can raise your blood sugar for many reasons.
First, your body can break alcohol down to be used for energy, just like it does with simple carbs.
Second, alcoholic drinks are loaded with simple carbs. Those made from fruits (like wine) are often packed with sugars. Alcohols made from grains (like beer and other spirits) are made from processed grains, where the best nutrients are removed.
A lot of alcoholic drinks don’t have nutrition labels, so you have no way of knowing how many carbs they have. It would be best to avoid alcoholic beverages altogether.
Conclusion:
It’s not just about managing blood sugar; it’s about reclaiming control over your health. Remember, you’re not alone in this journey. Consult your healthcare providers—your doctor and dietician are there to guide you through the twists and turns.
So, as you embark on this adventure of balancing blood sugar, consider each choice as a step toward a healthier, more vibrant you. Here’s to conquering the Sugar Dragon! Your well-being is worth every effort.
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