Diet Plan For Lowering Blood Sugar

A healthy diet that lowers your blood sugar consists of reducing foods that are high in saturated and trans fat, and eating more foods that have dietary fiber and complex carbohydrates. Whole grains, vegetables and fresh fruit are all beneficial to you as they provide vitamins and nutrients necessary for overall good health. Eating your meals at the same time every day can reduce the risk of sugar level spikes in your blood by maintaining a consistent level throughout the day. Finally, exercise can keep your sugar levels at a healthy level when regular workout regimens are maintained.

Reduce Simple Carbohydrates

Chips, refined white flour, sodas and candy all contain simple carbohydrates that are broken down and turned into sugar quickly. These carbohydrates are harmful because they lack little nutritional value and do not satisfy your hunger. As a result, you consume higher amounts of simple carbohydrates to feel full and your blood sugar level rises. Instead of eliminating simple carbohydrates altogether, reduce and replace them with complex carbohydrates which include whole wheat grains, cereals, tortillas, corn and other starchy vegetables. Vegetables and fruit have low levels of carbohydrates and they also contain vitamins to keep you healthy. Replace margarine and butter with olive, canola and vegetable oil when cooking. Eat fish two to three times a week to reduce blood sugar and increase protein.

Scheduled Meals

Create a eating schedule or talk to your dietitian about the best times to eat your meals. By eating your meals around the same time every day you are maintaining a consistent blood sugar level. Eating heavy meals such as pasta at night can cause your blood sugar level to rise and remain high the following morning, which throws off your schedule. Use a plate to calculate your servings by creating a line to split the plate in half, followed by another line on one side of the plate to create another section. The largest section should be non-starchy foods such as carrots, lettuce, peppers and spinach. The remaining sections should be starchy foods such as whole-grain bread, pasta, potatoes or beans and your choice of meat. Your meats should be low in saturated fat, which means lean beef, pork tenderloin, skinless chicken or fish.

Exercise

Exercise is an important step in improving your blood sugar, as being overweight contributes to high glucose levels. To maintain a healthy weight, engage in physical activity for at least 30 minutes a day, five times a week. If working out tires you easily, you can break up your exercise into 5 to 10 minute increments throughout the day. You should not exercise at night as endorphins are released after working out, which give you boosts in energy and can disrupt your sleeping schedule. Talk to your doctor to determine the best workout routine for you.

Tags: your blood, blood sugar, sugar level, your blood sugar, blood sugar level, simple carbohydrates