Healthy ways of lowering your blood sugar

by admin | December 17, 2018 5:36 am

Walk more, sit less

• Include 10-15 minutes of walking in your daily routine
• If you have a desk job, take a break every 30 minutes
• Use the stairs as often as you can
• Combine walking with local shopping

Include Millets in your diet

• Millets are rich in proteins, minerals, vitamins and dietary fibre
• Millets control your appetite and reduce your blood sugar
• Consume one dish made of millets at-least twice a week
• Buy millets from your local kirana store to keep the cost low

Take up high-intensity exercises

• High-intensity exercises burn more calories and manage blood sugar better
• High-intensity exercises include jogging, treadmill, swimming, tennis
• At-least twice a week, do high-intensity exercises for 15-20 minutes
• Having a companion during these exercises helps you stay motivated

Combine Nutrients wisely

• Carbs when combined with protein and fat reduces your blood sugar
• Fats and protein slow down digestion and prevent spikes in blood sugar
• Combine a fruit with a piece of chicken or fish and some cheese
• Combine rice with a dhal item and couple of spoons of ghee

Eat fruits whole, do not juice them

• A whole fruit contains more fibre than its juice, ounce to ounce
• If you like to consume fruit juices, do not add sugar to them
• When consuming fruit juice, keep the quantity limited
• Cut and eat fruits when they are fresh. Avoid tinned or canned fruits

Take a walk after every meal

• Walking for 10 minutes after a meal keeps your blood sugar in check
• Make it a habit to walk after a heavy meal
• In case of cold or rainy weather, walk inside your home

Choose the right vegetables

• All vegetables are not the same. Some have more starch than others
• Corn, peas, potato, yam, tapioca and sweet potato are high in starch
• Leafy greens, cabbage, cauliflower, carrots, beans are low in starch
• Use the right mix of high and low starch vegetables in your daily diet

Get plenty of Vitamin D

• Vitamin D is produced in the body when exposed to sunshine
• Vitamin D improves bone health and increases immunity
• Vitamin D regulates insulin production and manages blood sugar
• Foods rich in Vitamin D include fatty fish, egg yolk and mushrooms

Include nuts in your daily diet

• Nuts are high in healthy fats and low in carbs
• Consume nuts as a snack, or combine with meals
• Use nuts for garnishing your daily meal
• Grind nuts and add to juices, soups[2], curries or porridge

 

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