Focus on Fiber: Fiber, a type of carbohydrate that's not digested, is an unassuming nutrient powerhouse.Aim to pair fruit with nut butter or Greek yogurt, and opt for peanut butter instead of jam on your toast. This leads to more stable energy and reduces the risk of extreme blood sugar highs and lows. Limit "Solo" Carbs: Because carbohydrates are digested quickly and raise your blood sugar, pairing them with slower-digesting and more satiating foods like protein and fat helps moderate our blood sugar response.Opting for water, seltzer or other unsweetened drinks is a good place to start if you're looking to improve blood sugar. Opt for Water and Unsweetened Drinks: Because sweetened drinks are so sugar-laden, they can raise blood sugar significantly.Research shows that a 10-minute walk after each meal, for a total of 30 minutes of walking per day, plays a significant role in lowering blood sugar. Incorporating strength training with cardio is ideal, but feel free to start slowly. Exercise: Increasing physical activity plays an important role in managing blood sugar.Strategies for Healthy Blood Sugar Levels
The trick is, of course, to enjoy everything in moderation and optimize nutrition in your daily routine.
In fact, added sugars are a handy tool if you're experiencing low blood sugar (hypoglycemia) and need to up your levels quickly, per the CDC. While added sugars should generally be limited, added sugars can still often be included in a healthy diet for people with diabetes.
Foods with natural sugars contain important nutrients, like fiber, protein, vitamins and minerals, that help support our health, unlike added sugars which are used to add flavor and sweetness without the additional health benefits. The good news is that natural sugars from fruit and dairy can and should be regularly included in a healthy diet for people with diabetes. The impact of added sugars is particularly concerning because not only do they raise your blood sugar, they often displace healthy nutrients that can benefit diabetes health, like fiber and protein. According to the Centers for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugar per day, significantly above the American Heart Association's recommended daily max of 9 teaspoons of added sugar for men and 6 for women. If you're looking to improve your blood sugar levels, it makes sense to keep an eye on added sugars in your diet.