How To Lower Blood Sugar Naturally - Herbs And Supplements To Lower Blood Sugar Level. For best deal click here: http://goo.gl/zfJCt9 Keeping blood sugar levels balanced is crucial for helping maintain energy levels and avoid complications associated with diabetes. Dietary changes, such eliminating certain foods and focusing on others, and lifestyle changes, such as exercise and stress avoidance, can and do make a difference in maintaining healthy blood sugar levels.
Eat Fiber-Rich Foods
While dietary fiber doesn't supply nutrients or calories, it positively affects your blood sugar. Soluble fiber, which is soluble in water, helps stabilize blood sugar levels by delaying stomach emptying, thus slowing the rate of carbohydrate absorption, improving regulation of blood sugar and lowering your body's insulin requirements. Insoluble fiber, which isn't soluble in water, increases the speed of waste elimination, helping to prevent constipation. The recommended dietary intake is 14 grams for every 1,000 calories you consume. Most fiber-rich foods also contain other types of non-fiber carbs, such as sugar or starch, that you must keep in mind for meal planning.
Focus on low-carb, non-starchy fiber sources, such as spinach, kale, broccoli, leafy greens and green beans. Fruits, potatoes, corn, peas, beans, lentils, winter squash and whole-grain breads, cereals and pastas are also rich in fiber, but higher in starchy carbohydrates.
Eat Antioxidant-Rich Foods
Some clinical studies suggest that people with diabetes have elevated levels of free radicals and lower levels of antioxidants that fight free radicals. Free radicals are molecules containing unpaired electrons that can damage cells and cause disease. Preliminary clinical studies show the antioxidants vitamin E, selenium and zinc may help keep blood glucose levels in a normal range, according to the University of Maryland Medical Center.
Fruits, such as blueberries, cherries and tomatoes, and vegetables, such as squash and bell peppers, are full of antioxidants. Leafy greens, wheat germ and whole grains contain vitamin E. Selenium-rich foods include seafood and walnuts. Poultry, red meat, fortified cereals, beans, nuts and some seafood are rich sources of zinc.
Include Healthy Fats
Include healthy fats along with carbohydrates in your diet. Americans tend to eat excessive amounts processed foods that digest very quickly and cause blood sugar to spike. Continual consumption of high-glycemic index carbs can eventually lead to insulin resistance and type II diabetes, according to Stephanie Seneff, Senior Research Scientist at MIT. Eating healthy fats along with carbohydrates helps buffer carb absorption by slowing down the digestive process. Avoid fried and processed foods packed with saturated fats. Instead, include healthy fats from sources such as olive oil, canola oil and fish.
Making a lifestyle change, such as including moderate exercise in your day, can help prevent and manage diabetes. Exercise lowers blood glucose and helps insulin work more effectively in your body. The University of Maryland Medical Center states that exercising three to four times each week for 30 to 60 minutes per session provides the most beneficial effects. But even 20 minutes of walking, three times a week provides beneficial results. Discuss an appropriate exercise plan for you specific needs with your physician or another health professional.
Stress stimulates the nervous and endocrine systems in ways that increase blood sugar levels. The University of Maryland Medical Center reports that clinical studies have shown people who have diabetes who participate in sessions to increase awareness and control of body responses to stress are more likely to reach target blood sugar levels than those who don't participate. Stress can affect your glucose levels in two ways. First, when under stress, you may not eat right or exercise, which can wreak havoc on your blood sugar. Secondly, stress hormones may alter blood glucose directly.
Certain supplements, such as chromium and magnesium, have been shown to lower blood sugar. Chromium appears to help insulin pull glucose from your bloodstream into your cells for energy, helping to regulate insulin levels. Supplements and food sources, such as vegetables, whole grains, cheese, meats, fish and fruits supply chromium.
While it's still under investigation, some experts believe that magnesium, found in foods such as leafy green vegetables, whole grains legumes, nuts and seeds, or in supplement form, may promote healthy blood glucose levels. Both chromium and magnesium can interact with some medications. Discuss your specific needs with your physician or another health professional before taking supplements.
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