{"id":413962,"date":"2018-02-27T21:47:31","date_gmt":"2018-02-27T21:47:31","guid":{"rendered":"http:\/\/origin-www.tasteofhome.com\/?p=413962"},"modified":"2022-04-04T10:54:49","modified_gmt":"2022-04-04T15:54:49","slug":"steady-blood-sugar","status":"publish","type":"post","link":"https:\/\/www.tasteofhome.com\/article\/steady-blood-sugar\/","title":{"rendered":"12 Rules to Follow to Keep Blood Sugar Steady"},"content":{"rendered":"\"Overhead\r\n

Think small carb portions<\/strong><\/h3>\r\nWhether you\u2019re managing low blood sugar symptoms\u00a0or preventing levels from going too high, pay attention to the number of carbs you\u2019re eating. \u201cIt\u2019s the total amount of carbohydrate eaten at once that makes the most difference, says Virginia-based Jill Weisenberger, MS, RDN, CDE, author of\u00a0Diabetes Weight Loss-Week by Week<\/a><\/em>. \u201cI teach my patients a very basic tenant: when you eat a little carbohydrate at one time, your blood glucose goes up a little. When you eat a lot of carbohydrate at a single meal or snack, it goes up a lot,\u201d she says. And, as Weisenberger mentions, this is only a concern if you have type 2 or prediabetes, and less so in healthy people.\r\n

Eat\u2026 healthfully<\/strong><\/h3>\r\nIf you\u2019ve been recently diagnosed with type 2 diabetes, you may be experiencing a range of emotions, including stress and anxiety. \u201cPeople are relieved to know that a healthy eating plan for people with diabetes is the same as it is for people without,\u201d says Toby Smithson, RDN, diabetes lifestyle expert and author of\u00a0Diabetes Meal Planning and Nutrition for Dummies<\/a><\/em>. The good news: there\u2019s really no need to overthink it.\r\n\r\n\"Selection\r\n

Aim for the rule of three<\/strong><\/h3>\r\nDigestion slows when you eat multiple nutrients at once (versus a carb-heavy food), says Weisenberger. Translation: you\u2019ll feel fuller. \u201cNutrition and feelings of well-being are more complicated than blood sugar levels alone. Many of my patients find that they are better able to keep hunger at bay and their energy levels high when they eat meals balanced with three or more food groups with each of the macronutrients: protein, carbohydrate, and fat,\u201d she says.\r\n

Balance your plate<\/strong><\/h3>\r\nThough there are many foods that are \u201cbad\u201d for diabetics, filling out your plate doesn\u2019t have to be complicated. Start with low-cal, low-carb, non-starchy veggies, recommends Weisenberger. That includes spinach, broccoli, squash, and tomatoes. Then add whole grain and protein (salmon, chicken, beans). For satiating fat, grab a small portion of olive oil, nuts, or avocado.\r\n

Know what \u201ccounts\u201d as a carb<\/strong><\/h3>\r\nIt\u2019s not just your bread and pasta that falls into the carb category. Fruit, starchy veggies (potatoes, peas, corn), as well as milk and yogurt, are also considered carbohydrates. (Non-starchy veggies do contain carbs, but in much smaller amounts.)\r\n\r\n\"Fruits\r\n

Don\u2019t fear fruit<\/strong><\/h3>\r\nSome everyday fruits also happen to be the healthiest. That\u2019s a good thing, too. Whether you\u2019re grabbing an apple, berries, or pineapple, no fruit is off limits, says Smithson. Just like carbohydrates, you want to pay attention in terms of 15-gram serving sizes. For example, a small apple, one cup of melon, or a half cup of canned fruit (in juice) are all equal to one serving.\r\n

Eat enough<\/strong><\/h3>\r\nWhile weight loss is important for people who have type 2 diabetes or prediabetes, it\u2019s also critical to eat a satisfying amount of food, too. \u201cMany people try to diet their diabetes away at the risk of being miserably hungry,\u201d says Weisenberger. Remember that out-of-control hunger can have you reaching for not-so-nutritious choices like junk food.\r\n

Experiment with veggies<\/strong><\/h3>\r\nYou already know that eating balanced meals includes a hefty dose of non-starchy veggies. These not only provide vitamins, minerals, and antioxidants, but they\u2019re also essential in filling you up. The key? \u201cFind veggies you enjoy, add variety, and experiment with ways to cook them to jazz them up,\u201d says Smithson. For instance, try roasting radishes. If you need help increasing your intake, here\u2019s how to\u00a0sneak more veggies into your diet.<\/a>\r\n\r\n\"\"\r\n

Start the day right<\/strong><\/h3>\r\nA simple breakfast can set your day up for healthful eating. Smithson recommends picking out a source of protein and carbs. That might mean a container of Greek yogurt. It contains both protein and carbs and is ideal if you\u2019d rather have something small. Other options: eggs and a slice of toast or a serving of oatmeal with cheese.\r\n

Love legumes<\/strong><\/h3>\r\nIf you have type 2 diabetes your goal is to increase your insulin sensitivity. Some specific foods help with this, like oats, barley, and legumes (like lentils). Legumes\u2019 fiber or resistant starch feeds healthy bacteria in the gut and can help decrease insulin resistance, explains Weisenberger. Still, watch portions, as these foods contain carbs, too.\r\n

Spice things up<\/strong><\/h3>\r\nCinnamon, cumin, oregano, curry: add a boost of flavor to your meals with herb and spices\u00a0says Weisenberger. \u201cCook with them liberally.\u201d She also mentions that they can help replace the amount of salt needed in the meal. (High blood pressure is a problem for\u00a0two out of three<\/a>\u00a0people with diabetes; those with the condition are advised to limit sodium consumption.)\r\n\r\n\"Close-up\r\n

Learn your numbers<\/strong><\/h3>\r\nHow a meal or snack will affect your blood sugar levels differs from person-to-person. Weisenberger recommends measuring your level just before eating and two hours after the first bite. The difference you see is mostly from the food, she says. Knowing those numbers can help give you an idea of how to make the healthiest choices for you. Here\u2019s a\u00a0blood sugar chart that can guide you<\/a>.","protected":false},"excerpt":{"rendered":"

If you have type 2 diabetes or prediabetes, following expert-approved strategies to maintain your levels is key to feeling great and controlling the condition. Here’s what to do all day.<\/p>\n","protected":false},"author":5763,"featured_media":413991,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ep_exclude_from_search":false,"footnotes":""},"tags":[304998,304988,305009,303797],"categories-v2":[308945,308935,308956,308432],"coauthors":[58420],"acf":{"long_pin":"","long_pin_file":false,"ncv_override_generic_settings_option":false,"ncv_autoplay_option":"","ncv_stickyplay_option":"","ncv_ads_option":"","ncv_mute_option":"","ncv_comscore_option":"","ncv_moat_option":"","ncv_autoplay_mobile_option":"","ncv_viewable_threshold_option":"","ncv_sticky_offset_option":"","ncv_autopause_option":"","ncv_sticky_offset_mobile_option":"","ncv_autopause_mobile_option":"","ncv_sticky_mobile_option":"","ncv_remove_player_option":false},"yoast_head":"\n12 Rules to Follow to Keep Blood Sugar Steady | Taste Recipes<\/title>\n\n\n\n\n\n\n\n\n\n\n\n\n\t\n\t\n\t\n\n\n\n\n\n\n\t\n\t\n\t\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"12 Rules to Follow to Keep Blood Sugar Steady | Taste Recipes","description":"If you have type 2 diabetes or prediabetes, following expert-approved strategies to maintain your levels is key.","robots":{"index":"noindex","follow":"follow"},"og_locale":"en_US","og_type":"article","og_title":"12 Rules to Follow to Keep Blood Sugar Steady","og_description":"If you have type 2 diabetes or prediabetes, following expert-approved strategies to maintain your levels is key. 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