How to Control Blood Sugar

Posted on October 31, 2013 by

Blood sugar is the concentration of glucose in the blood. Having high blood sugar could put you at risk for diabetes, which is why you need to control it. Take note, however, that the terms "control" and "lower" are two different things, because excessively low blood sugar or hypoglycaemia is dangerous as well.

What you need to do is keep your blood sugar in the sweet spot (pun not intended) where it's not too high or low. Here are a few suggestions how.

Eat the right foods

While proper medication is necessary when a person is already diagnosed with diabetes, diet is one major lifestyle change that would help control blood sugar. Why? Because more than anything, diet has the biggest impact on your weight. Lose a mere 5 to 10 per cent of your weight can significantly lower your cholesterol, blood pressure, and blood sugar.

While everything you eat is eventually turned into blood sugar, the trick is to avoid eating starchy and sugary foods, which causes blood sugar levels to increase quickly. But what exactly are the right foods that you should eat?

What you should focus eating are foods like vegetables (the non-starchy variety like leafy greens), legumes (e.g. beans, lentils), fruits, and whole grains (e.g. brown rice, oats, barley), which are converted more slowly and contain plenty of fibre. You can also have a moderate (i.e. restrained) amount of low-fat dairy foods.

Drink more water

One of the symptoms of hyperglycaemia (i.e. high blood sugar) is excessive and frequent urination, which can cause you to lose too much fluids and get dehydrated. To avoid this, drink plenty of water; it won't lower your blood sugar, but you'll stay hydrated. Besides, by swigging water--which contains no calories or sugar--instead of sugary fruit juices, you might be able to reduce your sugar intake.

Do not skip meals

Whatever you do, never skip any meals as it will cause your blood sugar to shoot up. When you skip meals, your body would run on glucose, which is produced by your liver. This normally isn't a problem, but if you have type 2 diabetes, the liver wouldn't know if there's enough glucose in your blood, causing it to generate more than what's needed.

Furthermore, skipping or delaying your meals would cause you to overeat, which would then lead to weight gain. And if you drink medicines like sulfonylureas, which increase the amount of insulin your body produces, your blood sugar might plunge if you skip or delay eating. To stop your liver from producing too glucose, eat some carbs.

Control your portions

Want to keep your blood sugar in check and reduce the calories you consume? Then control your portions. You don't have to completely swear off foods you enjoy eating; you'll only end up eating them again like you used to, and you'll feel discouraged in the process. To avoid this, have less of what you normally consume so that you won't feel deprived.

To help you limit your portions, offset the difference with more fruits and vegetables. Another technique is to never have any seconds. If you're still hungry, wait for 15 to 20 minutes before going for another round. It usually takes your brain this much time to tell you that you're already full.

Research before taking supplements

It may sometimes be tempting to start taking certain dietary supplements for their supposed therapeutic effects, especially when it comes to controlling blood sugar. Guar gum, for instance, is said to lower cholesterol levels and blood sugar, but may cause diarrhoea, upset stomach, and increased gas production. It may also interfere with blood sugar control during and after surgery; and may reduce the absorption of penicillin.

The solution: you should do some research beforehand as the claims may not necessarily be accurate, and may even have some caveats. Remember to consult your doctor before taking any dietary supplements.

Start your medication right away

People with pre-diabetes or those with diabetes running in the family can control their blood sugar by watching what they eat, exercising, and losing weight. However, once you're diagnosed with the condition, diet and exercise wouldn't be enough. You need to combine a healthy lifestyle and proper medication right away. This will help you take fewer pills and reach your blood sugar targets.

Consult your doctor before adjusting your medication

Don't experiment with your blood sugar medicines, even if you think you know what the effects would be. This could cause your blood sugar to dip to dangerously low levels. If you're having difficulty controlling your blood sugar, consult your doctor before making any adjustments to your medicines. Your doctor can also develop a customised daily menu for you to follow.

Exercise

Take the time to exercise; it will help you lose weight and keep it off. As mentioned earlier, weight loss plays an important role in lowering and controlling blood sugar. In addition, exercising regularly can help improve your insulin sensitivity (especially if you have type 2 diabetes, which results from insulin resistance).

Get enough sleep

According to research, there is a link between sleep and diabetes. Apparently, about 75 per cent of people with type 2 diabetes are said to have sleep apnoea, which is a disorder that causes interrupted breathing while the person is asleep. As a result, the person is fatigued and sleepy during the day. This is why it's necessary for you to get enough sleep. If you think you have sleep apnoea, get tested.

Related Articles: