Healthy ways of lowering your blood sugar

Healthy ways of lowering your blood sugar
December 17 05:36 2018 by admin Print This Article

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

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

Walking after eating

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, curries or porridge

 

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1 Comment

  1. Ganapathi
    May 08, 05:40 #1 Ganapathi

    Informative article for lowering blood sugar level.

    Reply to this comment

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