“Even though after-meal blood glucose spikes are temporary, several spikes a day over time can raise your A1C level and raise your risk of complications,” An A1C test measures your average blood sugar level over the previous three months. It’s sometimes called the hemoglobin A1c, HbA1c, or glycohemoglobin test.
- There is a popular Ayurvedic saying that says if you walk 10 miles per day, the diabetes will run away. There is much truth in this saying. Studies have shown that individuals who walked fast for 45 minutes a day had much more blood sugar controls than those who did not walk. Walk after meal to help keep numbers down. Exercising is the single most effective thing you can do to get your glucose numbers in check. A 15-minute walk at moderate speed about 30 minutes after eating significantly controlled high blood sugar, researchers found.
A 15-minute walk after every meal, especially dinner, lowers post-meal blood sugar for three hours or more, the study showed.
“Even doing five to 10 minutes of exercise at a time, leading up to 30 minutes a day, can improve your blood sugar levels” .
- When mixed with olive oil and lemon juice, vinaigrette may lower blood glucose by as much as 30 percent.
- People call it LCHF for low carb high fat, I call it low carb high fiber. Fiber slows the absorption of carbohydrates and prevents surges in blood sugar, thus lowering the need for insulin.
- To determine the cause of your morning high blood sugar, check your blood sugar between 2 a.m. and 3 a.m. for several mornings in a row.
If your blood sugar is consistently low during this time, the Somogyi effect is a possible cause. If your blood sugar is high to normal, the dawn phenomenon may be the likely cause.
- Practice portion control.
- Turn to low-glycemic foods Most people believe that people with diabetes shouldn’t eat sweets. Not true.
“It’s really about making smart food choices, “You can still have sweets, but it’s all about portion sizes and being mindful of what you eat.”
Low-glycemic foods are one way to control your diabetes and avoid high blood sugar spikes throughout the day.
Low-glycemic foods have a lower effect on blood glucose. The glycemic index measures how carbohydrates in a food raise blood sugar levels. Top choices among low-glycemic foods include:
Raw nuts such as Almonds, Walnuts, Pecans, Brazil nuts and Peanuts
Raw seeds, such as Chia, Pepitas, Sesame, Sunflower and Flaxseed
Avocados
Fish
Other foods and spices including cinnamon, lemon and coconut oil.
- Eat Chromium-Rich Foods
Chromium helps insulin function as it should. Inadequate levels of chromium can interfere with healthy glucose metabolism. You can get your daily does of chromium from broccoli, oats, barley, and tomatoes.
- Try Apple Cider VinegarApple cider vinegar decreases fasting and post-meal blood sugar levels.
- Stay hydrated.
- Indulge in cinnamon.
The pungent spice has a beneficial effect on blood sugar levels.
Some experts recommend using Ceylon cinnamon, and limit consumption to one teaspoon a day. Cassia cinnamon is the kind most commonly found in stores, and when eaten in large enough amounts, it can cause reversible liver toxicity in a small group of individuals sensitive to it. So Ceylon is a safer alternative.
Consider using cinnamon as a replacement for sugar in coffee, stove-top recipes and sauces, or stir a teaspoon into your morning oatmeal or smoothie to add flavoring.
Reduce stress.
Stress can cause blood sugar levels to rise, the ADA notes. When people are under stress, they don’t take good care of themselves and may not plan healthy meals, exercise less and drink more alcohol. Stress hormones can also alter blood glucose levels directly.
One way to lower stress is through meditation. A smartphone app, such as
Omvana, which leads you through the guided meditation of your choice.
Get a good night’s sleep.
Consider strength training“If you develop more muscles, your blood sugar may not be as elevated.”
