Managing Blood Sugar With Diet and Supplements
While there is medication to help manage blood sugar, managing blood sugar with diet and supplements is a great way to take control of your own health. There are many simple things you can include in your diet to help keep blood sugar under control.
Eat Regular Balanced Meals
Eating balanced meals on a regular schedule helps the body to maintain its blood glucose. Eating on a schedule of every 4-6 hours helps to keep blood sugar under control. Moreover, eating those meals at the same time every day can have a positive effect on blood sugar as well.
Balanced meals contain fiber and starch, with some protein and a small amount of fat. Eating a balanced meal causes digestion to become slower, and allows glucose to enter the blood gradually instead of quickly. Fiber in the meal also helps to reduce blood sugar surges.
Choose Carbs Wisely
Some complex carbohydrates contain fiber and are harder to digest, reducing their impact on blood sugar. Examples include whole grain cereals, apricots, plums, broccoli, kidney beans, and black beans.
How Can Cutting Caffeine Help?
Researchers at Duke University Medical Center, found that caffeine in tea, coffee, and soft drinks increased blood sugar levels and even had potential to undermine the other efforts they were making to control their blood sugar. In fact, researchers found that when participants consumed around four cups of caffeine, their daily sugar levels went up by 8% as opposed to when they kept all other variables the same, but didn’t drink caffeine.
It is not totally known why caffeine has this effect, but it could be because it interferes with process in the body that move glucose from the blood into the cells and the muscle. Another reason may be that caffeine causes adrenaline to be triggered, which is also known to boost blood sugar levels.
Supplements That Help Manage Blood Sugar
Spirulina has been recommended for years as a great supplement to help stabilize blood sugars. It is an algae powder that has a high amount of protein and nutrients.
A study at Ohio State University suggests that supplementing conjugated linoleic acid may lower blood sugar levels. Participants who added this supplement to their diet, showed lower blood sugar levels at the end of an 8-week study. There are supplements available to buy that contain conjugated linoleic acid, however, you can also get it from eating beef and dairy products.
“Scientific experiments have shown that spirulina increases the activity of the hexokinase enzyme and the glucose-6-phosphatase activity, thus controlling blood sugar levels in diabetes patients.” – NewsMax
Salacia has also shown to have great effects on blood sugar levels. It is a herb native to India and Sri Lanka that has been shown to decrease blood sugar levels by 23-29 percent. It is interesting that this decrease is similar to what you would see with prescription medications for diabetes.
Also, Chromium is an important mineral to supplement in your diet. If you don’t have enough, your body cannot use glucose efficiently. Chromium can be taken as a supplement, or found in foods like broccoli, grape juice, and oranges.