5 Strategies to Lower Blood Sugar
Just 5 simple things you can do to Reduce Blood Sugars and Control your Diabetes. These take no effort on your part other than making the choice to follow them. The benefits are many and your taste buds will thank you!
1. Cinnamon
A Spoonful of Cinnamon!
1. A Spoonful of Cinnamon helps the blood sugar go downThe blood sugar go down-wown
The blood sugar go down
Just a spoonful of cinnamon helps the blood sugar go down
In a most delightful way!
That's right! Just a half-teaspoon of cinnamon a day helps the body's insulin sensitivity and lowers blood glucose levels. An additional bonus is it also has a positive effect on lowering triglycerides, or fat in your blood, and the bad cholesterol levels or LDL while raising the HDL or good cholesterol.
Cinnamon has a compound called Methylhydroxy chalcone polymer. It helps cells absorb glucose faster and converts it to energy so your blood sugar levels stay down.
Try adding it to a bowl oatmeal in the mornings or sprinkle it on some baked apples, a baked sweet potato or just a little in that morning skim latte.
2. Vinegar
2 Teaspoons a Day Keeps the Doctor Away!
2 teaspoons of vinegar before a meal will dramatically reduce the spike in blood concentrations of insulin and glucose that come after a meal. These spikes can be excessive and can cause complications, including heart disease in people with type 2 diabetes. The acetic acid in vinegar disrupts the enzymes that break down carbs. These small teaspoons can help subdue glucose.
Choose a vinaigrette dressing for you salad at lunch or dinner instead of the creamy based dressings. A Red or White Wine Vinegar is best. Just dash a couple of teaspoons on your salad with a little olive or coconut oil.
3. Don't Move My Cheese or Nuts!
Grab Some Proteins to Slow Blood Sugar Absorption!
Cheese and Nuts are proteins and proteins slow the digestion process and the absorption of sugars. Now that doesn't mean go eat a whole block of cheese but if you're looking for a mid-afternoon snack go grab some low-fat string cheese or a handful of dry roasted peanuts. This will go a long way in staving off hunger until your next meal time.These are also good ideas to eat in conjunction with fruits. We still want to have fruits in our diet because they have fiber and are a great source of nutrients but eating the cheese or nuts with them will counteract the sugar in the fruits so the blood sugar absorption slows. Try some apple slices with a couple tablespoons of natural peanut butter. Yep, the kind where the oil rises to the top. Don't worry, the sweetness of the apple give the peanut butter just the kick you're looking for. Or try adding a little honey to the peanut butter. You'll find in no time you'll love the natural peanut butter better.
Another Great Source of Protein
Love Pasta and Don't Want to Give It Up?
Not only is it Calorie Free but it's nothing but Fiber. Taste just like Pasta, Zero Calories, Zero Fat, Zero Carbs! Feel full without any guilt!
4. Time to Bulk Up with Fiber!
A Diet High in Fiber is Essential for Diabetics
Fiber, particularly soluble fiber, helps control your blood sugars by slowing the absorption of glucose into the blood stream. It also helps you maintain a healthy weight and lowers the LDL or Bad cholesterol. What a wonderful thing!Are you getting enough? Most people don't and the older we get the more we need. Especially diabetics. To help keep your diabetes in check you should strive for 50 grams of fiber a day. So where can you get this "wonder drug"? Broccoli, oatmeal, zucchini, prunes, cantaloupes, grapefruit, apples, strawberries, black beans, pinto beans, kidney beans, spinach, bran, and many more wonderful fruits and vegetables.
Just 5 -6 servings of any of these is all you need in a day and it will go a long way in helping normalize your blood sugars.
Protein and Fiber Mix!
Quinoa (Keen-wa)
Just have to tell you about this great food. You've probably seen it on the grocery shelves lately but didn't know much about it. This great little grain comes from the Andes Mountains in South America and it has the highest protein content of any of the grains (about 17%). It's also low in fat, has fiber, and is a good source for manganese which is good for carbohydrate metabolism and helps regulate blood sugars.It has a somewhat nutty flavor when cooked and it just a bit crunchy. Although it's considered a grain it actually from the family of the leafy green vegetables like spinach and kale.
It's easy on the stomach and easy to prepare. Just 10-15 minutes. Try mixing it with some black beans, green peppers, onion, tomato, coconut oil, red wine vinegar, fresh lime juice, little salt and mix it up salad style.
Or if you would like a warm meal try adding a little fruits and nuts in place of your oatmeal. Or use Quinoa in place of pasta for some of your favorite italian dishes.
You'll love it and your kids will too!
5. Fats!
Only the Good Ones! Go For Mono-Unsaturated
Fat slow the absorption of sugar into the bloodstream so it's important we choose the right fats. Mono-unsaturated fats may help lower your risk for increased blood sugars. The best choices to use are Olive Oil, Coconut Oil, Nuts, Peanut Butter, Flaxseed Oil, Omega-3 rich fatty acids (like those found in most fishes and in walnuts) and Avacados.We should keep our fat consumption to 25 - 30% of our calorie intake striving for 50 - 60 grams per day if you are staying around an 1800 calorie daily diet plan. Make sure you spread it out throughout your meals.
Go Fishing for Omega-3 fatty acids. Salmon, rainbow trout, mackerel, herring, catfish, shrimp, lobster, and flounder to name a few. Always grill or broil and avoid frying.
Be sure to throw a handful of chopped nuts on your salad like almonds or walnuts.
The Most Important Thing
If you're serious about Reducing Your Blood Sugars then you have to have a plan. Start by getting educated. As always, talk with your doctor and have your blood sugars monitored regularly both with your own meter and through testing with your doctor.
For help with what steps to take go to www.mydiabeteshealthinfo.com
by SofiaGarvey
Hi I'm Sophia and I was diagnosed as a Type 2 Diabetic 2 1/2 years ago. I struggled with acceptance for the first 2 years but I've been on a mission t... (more)
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