# 1 The best eating habit for lowering blood sugar, say dietitians

# 1 The best eating habit for lowering blood sugar, say dietitians

What you eat, when you eat and how much you eat can all affect your blood sugar. It is so important to manage this measurement, as high blood sugar, also called hyperglycemia, can be a risk factor for developing serious chronic conditions such as heart disease, kidney damage and nerve damage. While genetics may play a role in your blood sugar, your dietary choices also have a big impact.

Fortunately, there are many habits that can help keep your blood sugar in a healthy range, but The best eating habits for lowering blood sugar are to reduce the intake of processed sugar from food and beverages..

We know that consuming less sweets can be obvious and unpleasant, but reducing the amount of sugar you consume per day can have a significant effect on your blood sugar levels.

refined sugars

refined sugars

We are talking about was added sugar, not all sources of sugar.

It is important to distinguish between the types of sugar commonly found in foods and beverages. Added sugar, the type that is most likely to contribute to high blood sugar and other health conditions, is what is traditionally found in soda, juices, sugary coffee drinks, sweets, pastries, cereals and many more. processed foods. This form of sugar has no nutritional value other than providing calories and the American Heart Association (AHA) recommends that men consume no more than 36 grams per day and women limit their intake to 25 grams.

Other forms of sugar, such as those found naturally in fruits, do not cause the same blood sugar response as added sugar and are accompanied by many vitamins and minerals in the foods found. Because of this, fruit intake generally does not need to be closely monitored when it comes to managing blood sugar.

How to reduce the intake of added sugar.

It may seem scary to reduce your sugar intake, but we encourage you that any reduction in sugar intake can work towards your goal of improving your blood sugar.

One of the best ways to improve your sugar intake is to make changes that can be maintained. For many, this means reducing their intake over time instead of cutting out cold turkey.

For example, if you drink two soft drinks a day, add one. If you add 3 tablespoons of sugar to your coffee, try adding just two, and if you have a scoop of ice cream each night, try cutting it in half with a few fruits and nuts on top. Over time, you can continue to reduce your sugar intake to follow the AHA recommendations or a lower level that you feel good about maintaining.

Eating habits to improve the regulation of blood sugar.

In addition to consuming fewer grams of added sugar each day, there are other eating habits that can improve your blood sugar. Try some, or all, of these tips, in addition to eating less sugar, to maximize your blood sugar control:

  • Exercise several times a week to improve insulin resistance and increase the use of stored carbohydrates.

  • Eat more fibrous foods which will slow down the release of sugar into your bloodstream and increase satiety.

  • Combine protein and fat with carbohydrate sources to improve satiety and achieve more uniform blood sugar levels. For example, instead of a bowl of cereal, add a side of Greek yogurt and nuts.

  • Maintain good portion control which will allow small amounts of sweet treats, while keeping you within the recommended range of sugar intake.

RELATED: 5 best snacks for your blood sugar, says the dietitian

Eat this, not that

Eat this, not that

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