Managing blood sugar can be a somewhat daunting and confusing concept for many of us!
Why?
Because everyone is different, therefore, what works for some people might not work for others. While blood sugar management has an individualized component, there are also many key tips that can be applied in general to help support stabilized blood sugar levels.
Below are 10 key tips to help support blood sugar management and to gain more control over your blood sugar levels!
#1 Be Aware of Portion Sizes
Portion size is important because blood sugar levels are related to the amount of food we consume. This is especially important for carbohydrates, which directly influence blood sugar levels. If the food item or meal contains more carbohydrate that the body is prepared to handle, then blood sugar levels will increase. This can be minimized by being aware of portion sizes. Everyone has individualized nutrition needs, therefore, a Registered Dietitian can help to support you in determining what appropriate portion sizes are for you.
#2 Eat At Regular Times and Do Not Skip Meals
Eating at consistent times daily and throughout the day can help to support blood sugar management. Consuming regular meals and/or snacks is especially important in diabetes management because it helps to prevent both blood sugar lows or highs. It’s especially important to do this when taking medications that are intended to lower blood sugar levels. When starting out, test blood sugar levels regularly so you can become familiar with how what you eat impacts your blood glucose.
#3 Choose Foods that Contain Complex Carbohydrates
Because carbohydrates break down into glucose, they have the greatest effect on blood sugar. There are two key groups of carbohydrates. The first is Simple Carbohydrates, which tend to be higher glycemic (meaning they increase blood sugar levels faster and higher). The second is Complex Carbohydrates, which often contain fiber, digest slowly, and are usually categorized as lower or medium glycemic foods (increase blood sugar levels at a steadier rate and not as high generally). Complex carbohydrates often offer greater nutrition and less empty calories, which further supports overall health, weight maintenance, and better blood sugar control. Examples of complex carbs include whole non-starchy vegetables like lettuce or tomatoes, whole fruits, whole grains, and beans. Learn more about complex carbohydrates for blood sugar management from the American Diabetes Association.
#4 Eat Protein with Carbohydrates
Why consume protein at the same time as carbohydrates? Protein (and healthy fats) take longer to digest than carbohydrates. That means, eating them at the same time as carbohydrates will help slow down the rate that glucose is taken in, which helps to prevent sharp spikes in blood sugar levels. Protein is also a critical nutrient that’s made up of various amino acids, which serve vital metabolic functions. So adding protein to carbohydrate-based meals can help to stabilize blood sugar levels while also contributing to overall health. Protein-rich foods also tend to have a wide range of other nutrients to further support health.
#5 Drink Plenty of Water
Water is critical for health in general and serves many key functions. In people with diabetes, water plays another key role. Water can help stabilize blood sugar levels and also prevent dehydration. When blood sugar levels are high, the kidneys will work hard to excrete excess glucose through urine. If inadequate water is consumed, this can lead to dehydration. Water also enables more glucose to be flushed out of the body preventing blood sugar spikes and associated symptoms.
#6 Check your Blood Sugar Regularly and Understand your Targets
No matter the type of diabetes, checking blood sugar levels regularly is important. However, the frequency and times you check can depend on the type of diabetes as well as if you are taking any medications. In general, blood sugar levels should be checked when you first wake up, before eating or drinking anything; before a meal; two hours after a meal; and also at bedtime. Blood sugar targets should also be understood. Targets will vary based on the individual so it’s best to speak with a Dietitian or your health care team to determine what your suitable targets are.
#7 Be More Active
Physical activity has been well documented as having a direct impact on blood sugar control, diabetes management, symptom reduction, weight maintenance, cardiovascular health, and overall health. Increasing physical activity can also help to support the beneficial effects of other key tips mentioned in this list!
#8 Track your Food, Drinks, and Physical Activity
Track not only what you are eating, drinking or the type of exercise you are doing, but also the times and frequency of them can help you to better understand your blood sugar levels. It can also help you to determine which of these tips are helping with blood sugar control and which could be implemented to better support you. It is advised that this is done alongside a medical team to get the best support and to ensure that your individual needs are being met.
#9 Understand the Symptoms of Blood Sugar Highs and Lows
It’s really important to be able to understand the symptoms you experience with highs or lows in order to be able to determine when your blood sugar levels may be too high or too low. Of course the goal is to prevent highs or lows with management, but understanding the symptoms you experience can further help to prevent highs and lows before they happen. Learn more about symptoms of low blood sugar and high blood sugar.
#10 Make Sure You Have Received the Proper Education for Blood Sugar Management
Before any of these tips can be implemented successfully, it’s important to meet with a health care team to get appropriate education on diabetes and the management of blood sugar levels. Because there can be a lot of individuality, it’s important to have the education and a basic understanding before beginning to apply any of these tips into your routine. Googling just won’t cut it! Your healthcare team can even help to support or advise you on whether these tips may be appropriate for you.
We have a team of Registered Dietitians who can help! Plus, we also have an online course that you can start learning about diabetes and taking charge of your diabetes today!
Disclaimer: This information is for educational purposes only and is not intended as individual medical or nutrition advice.
