If you're diabetic, you know that keeping your blood sugar
under control is key to living a healthy life. High blood sugar can cause a variety of health
problems, including heart disease, nerve damage, and kidney damage.
But what if your blood sugar is high and you need to bring it down quickly?
Is there anything you can do to make the process easier?
Here we’ll explore a few vital things that you can do to get your blood sugar under control quickly.
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Ok, are you ready to discover your options to bring down blood sugar quickly?
Let’s go… Number 7, limit refined carbohydrates
Carbohydrates are one of the three macronutrients (along with fat and protein) and are found in all
sorts of foods – from bread, cereals and pasta, to fruit, milk and even vegetables.
When we eat carbohydrate foods, our bodies break them down into their component sugar
units (glucose) which enter the bloodstream. It is this rise in blood sugar levels that can
cause problems for people with diabetes. The aim, therefore, if you are trying to
bring your blood sugar down quickly, is to avoid foods that will cause a
rapid rise in blood sugar levels. What are the main foods to avoid?
First, White bread, pastries and cakes These products are made from refined flour
which has had all of the natural fibre removed. This means that they will be digested and absorbed
much more quickly than wholegrain versions, leading to a sharp rise in blood sugar levels.
Cakes and some breads also contain added sugar, which is going to immediately spike blood sugar.
And Second, Sweets and sugary drinks On top of being high in sugar,
these products contain few other nutrients which can make them even worse for blood sugar levels.
The Diabetes Care journal found that one can of soda per day was associated with a 67% increase
in the risk of type 2 diabetes… And significant increases in
risk for heart attack and stroke. And fruit juice isn’t much better…
Fruit juice is full of sugar and has little to no fiber…
Meaning that a glass of juice quickly spikes blood sugar.
That’s because a glass of orange juice contains around 2-4 oranges... without the fiber…
According to experts, a single glass of fruit juice exceeds the
recommended daily intake of sugar. So if you want to drop your blood
sugar levels, choose naturally sweet whole fruits, water, or lemon water.
Number 6, eat more complex carbohydrates.
Carbohydrates are categorized as "complex carbs" or "simple carbs".
Simple carbohydrates are those that have only one or two sugar molecules. They are quickly
digested and absorbed by the body, leading to a faster rise in blood sugar levels.
Complex carbohydrates on the other hand are those that have more than one sugar molecule
linked together. They often contain fiber, vitamins, and minerals. This results in a more
gradual release of glucose into the bloodstream, which helps to stabilize blood sugar levels.
Whole complex carbohydrates are what you want to aim for.
These include … * Fresh fruit and vegetables
* sweet potatoes * legumes (beans, peas, and lentils)
* oats * quinoa
* barley * and amaranth
Amaranth is an interesting food that has shown antidiabetic properties through improved calcium
homeostasis in blood, liver, and kidneys. All of these foods will help to stabilize
your blood sugar levels and prevent spikes…. Largely because they are high in fiber as
well as other nutrients, antioxidants, and compounds that reduce blood sugar.
Number 5, Eat plenty of fiber When it comes to blood sugar, fiber is
one of the most important nutrients to focus on. Many of these foods also fit into the “complex
carbohydrates” category. Soluble fiber, in particular,
helps to control blood glucose by slowing down the digestion and absorption of food.
This means that glucose is released more slowly into the bloodstream,
resulting in steadier blood sugar levels. Fiber can be found in a variety of foods,
but some of the best sources are: * avocado,
* apples * beans
* chia seeds * and brussel sprouts.
See our other videos for even more of the best fibre rich foods for diabetics.
These foods are all high in soluble fiber, as well as other nutrients that support good health.
In addition to controlling blood sugar, soluble fiber supports healthy cholesterol
function and reduces the risk of heart disease. By incorporating high-fiber foods into your diet,
you can take control of your blood sugar and improve your overall health.
On the other hand, insoluble fiber has long been known as an important part of a healthy diet.
Insoluble fiber is the roughage found in foods. It helps keep your bowels healthy and regular,
and supports insulin sensitivity. Good sources of insoluble fiber include:
* celery * carrots
* nuts * seeds
* and whole grains. Recent studies have
shown that insoluble fiber may also help improve blood sugar control in diabetics.
One study published in the journal Nutrition Reviews looked at the effects of fiber on blood
sugar levels in people with type 2 diabetes. The study participants were randomly assigned
to receive either a moderate fiber diet or a high fiber diet for six weeks.
At the end of the study, the participants on the high fiber diet had significant
improvements in glycemic control and lipid panels compared to the moderate intake group.
Next we’ll jump into what you should and shouldn’t be drinking…
But before we continue, we want to give you some gifts.
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Number 4, drink plenty of water. This will help to flush out your system and keep
your blood sugar levels from getting too high. Diabetics should drink water regularly
throughout the day, aiming for 8-10 cups total. Water should be the primary beverage of choice,
with sugary drinks and alcohol consumed in moderation.
If you want to switch things up, add a little lemon to your water.
According to a study published in the European Journal of Nutrition,
drinking a glass of lemon water along with your meal may further assist to reduce blood sugar.
In the study, people drank either water or lemon water while eating.
Over the hours that followed, blood glucose levels were measured. They found that
people who drank lemon water generally had blood glucose levels that were 30% lower.
According to researchers, lemon water decreased the glycaemic response by increasing the
meal's pH level and slowing digestion. Lemon has also been shown to reduce the
incidence of "diabetic neuropathy"— nerve damage brought on by persistently high blood sugar.
Diabetics should avoid or limit their intake of sweetened fruit juices, sports drinks,
and sodas… as this quickly raises blood sugar. Coffee and tea can be consumed in moderation
as long as they are unsweetened. Herbal teas such as green tea,
hibiscus tea, and chamomile tea are great options. Research published in the American Journal
of Clinical Nutrition found that green tea is a particularly good option for reducing blood sugar.
The study found that green tea significantly reduced fasting glucose and Hb A1c levels… as
well as stabilizing fasting insulin levels. Drinking water before meals can help control
blood sugar levels by preventing spikes after eating… and can help you feel fuller
so you don’t over-eat. Number 3, Limit Alcohol
If you're diabetic, you need to be aware of the potential dangers associated with alcohol.
While you may have heard about the benefits of a glass of red
wine for heart-health, caution is advised. Alcohol can interfere with the action of insulin,
the hormone that helps to control blood sugar levels. This can lead to high blood sugar
levels rising and consequent health problems. When the body metabolizes alcohol, it uses up
extra oxygen, which can leave less oxygen for other cell functions. This can cause damage to the
liver, pancreas, and brain cells, and can lead to high blood sugar levels in people with diabetes.
In addition, alcohol can damage the pancreas and lead to a decrease in insulin production.
When coupled with chronic insulin resistance, this can result in even higher blood sugar levels.
Many alcohol options are particularly high in empty carbohydrates.
While wine and straight spirits are low in carbohydrate, an average can of beer contains
around 12 grams of carbohydrate. Furthermore, consuming alcohol in
any quantity can lead to dehydration, which can make blood sugar levels rise.
If you are diabetic and take medication to control your blood sugar, it is important to be
aware that drinking alcohol can have the opposite effect and dangerously lower your glucose levels.
When alcohol is processed in the liver, where diabetic medications are also processed, it can
put significant strain on the liver and lead to a dangerous drop in blood sugar. For this reason,
it is important for diabetics taking medication to control their blood sugar to limit alcohol.
According to the American Diabetes Association, moderate drinking should
be limited to one drink per day for women and a maximum of two drinks per day for men.
It's important for diabetics to be aware of these risks and
take steps to minimize them where possible. If you're going to drink, make sure you eat plenty
of healthy food beforehand to help offset the impact of the alcohol on your blood sugar levels.
Drink lots of water too, as dehydration will only make matters worse.
Number 2, exercise for at least 30 minutes a day. This will help to use up any excess glucose in
your system and also help to lower your overall blood sugar levels.
Living with diabetes can be a challenge. But with the right strategies in place,
it’s possible to manage blood sugar and live a full, healthy life. One of the most important
strategies for diabetics is exercise. Exercise plays a major role in quickly
reducing high blood sugar levels. Just a moderate amount of exercise can help
to lower blood sugar levels significantly. Exercise burns the glucose in your system...
your muscles literally use glucose to move. The great thing about exercise is that it doesn't
have to be intense or strenuous to be effective. Even a simple walk around the block can make
a huge difference. And the timing of
your walk makes a difference too. In fact, scientists found that type
2 diabetics who took simple 10 minute post-meal walks averaged glucose levels that were 12% lower
than people who walked at other times of the day. The American Diabetes Association recommends 30-45
minutes of aerobic exercise per day. This is gentle exercise like swimming,
running, biking, or walking, which involve extended time working large muscle groups
under moderate intensity.... As opposed to weight lifting or high intensity workouts,
which have long term benefits but can actually raise blood sugar levels in the short term.
So regular exercise is key. Be it a simple walk around the
block after eating, or 30 minutes of walking or biking, it’s all going to help you burn glucose
and keep your metabolism working optimally. Exercise is an essential part of managing
diabetes, and it can help improve your health and enjoyment of life significantly.
Number 1, Try to reduce stress Your body releases hormones like
cortisol and adrenaline when you're under stress. Hyperglycemia can result from the rise in blood
sugar levels brought on by these hormones. In fact, studies have shown that stress can
lead to both low and high blood sugar levels. In one study, researchers fed the same diet
to two groups of rats — one under stress-free conditions, the other under typical conditions.
They noticed that the un-stimulated rats displayed a normal glucose response, while
the stressed rats fed showed an irregular glucose response resembling that linked with diabetes.
They concluded that stress had a significantly negative effect on blood sugar regulation.
And it’s not only laboratory animal studies that have highlighted the significance of stress.
A study published in the prestigious journal Nature found that “Psychological stress
mobilizes biological responses implicated in type 2 diabetes”
And that sustained stress leads to dysregulation of glucose metabolism and neuroendocrine function…
Meaning that stress damages your body’s ability to regulate blood sugar and vital hormones.
Additionally, when you're under stress, let’s be honest… it's harder to stick
to a healthy diet or follow those other blood-sugar friendly routines.
You can take a number of steps to manage your stress and maintain
stable blood sugar levels from this angle. Beyond what we discussed in this video,
it might also be helpful to proactively think about how to lower stress.
Think about the causes of stress in your life, then try address them... Either
through introducing healthy habits, changing negative habits, or seeking professional advice.
The first step is to make a list of potential steps that may help.
So there you have it, 7 ways to quickly bring blood sugar down.
Limit refined carbohydrates Eat more complex carbohydrates
Eat plenty of fiber Drink plenty of water
Limit alcohol Exercise for at least 30 minutes a day and
Try to reduce stress Do you have other tips
on how to bring blood sugar down quickly? Share your thoughts in the comments below…
And if you have questions or topics that you want us to cover, let us know through the comments…
We’re always looking to answer your questions and create helpful videos for diabetics.
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Thanks for watching and we hope you're having a diabetes-fighting day!