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Lower Blood Sugar Tips
Lower Blood Sugar Tips
| |
Exercise
A bit here, 20 minutes, a bit there, another 10 minutes, it
all adds up and the end. Aim for 20 min to 1 hour a day ! |
| |
Alcohol
In moderation or small amounts only please. |
| |
Exercise
A light 10 - 20 min casual stroll after meals can help keep after
meal blood sugars down.
|
| |
Processed Meats
Minimise consumption please, especially hot dogs, bacon, salami or
sausage. White meat (chicken, turkey) or fish only please.
|
| |
Soft Drinks
Stop drinking these.
|
| |
Fasting Blood Sugars
Keep these low. So your blood sugar levels won't go so high after a
meal. |
| |
Fats
Reduce animal fat consumption, found in meats, cheese and dairy
products.
Get your fats from these (plant) sources - such olive oil, nuts and
avocados.
|
| |
Carbohydrates
BAD: Reduce the consumption of 'simple' carbohydrates like white
flour bread and white rice.
GOOD: Try brown (wholemeal bread) or brown rice. GOOD: Increase
the consumption of complex carbohydrates. Complex carbohydrates
are slow to digest and have a low glycemic index.
Examples of simple and complex carbohydrates
From
http://www.howtothinkthin.com/instincts2.htm
BAD: 'simple' carbohydrates: Table sugar Corn syrup Fruit
juice Candy Cake Bread made with white flour Pasta made with white
flour Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc. Candy All
baked goods made with white flour Most packaged cereals.
GOOD: 'complex' carbohydrates
Whole meal spelt bread
Split peas Apples Lettuce
Buckwheat bread Prunes Water Cress
Oat bran bread Apricots,
Dried Zucchini Oatmeal
Pears Asparagus
Oat bran cereal
Plums
Artichokes Pinto
beans Potatoes
Dill Pickles
|
Spinach
Whole Barley Grapefruit Turnip Greens
Buckwheat
Museli Strawberries Okra
Wild rice
Oranges Cabbage
Brown
rice
Yams Celery Multi-grain bread Carrots Cucumbers
|
Yogurt, low fat Soybeans
Radishes
Skim milk
Lentils
Broccoli
Navy beans
Garbanzo beans Brussels Sprouts
Cauliflower
Kidney beans Eggplant
Soy milk
Lentils Onions
Tomatoes
|
|
| |
Food
Please, no potatoes, pizza, doughnuts, chips french fries, fried
chicken, processed foods (even those containing vegetables), pies,
cakes, whiteflour goods, and products containing sugar.
Remember, eat complex carbohydrates, wholegrain food products
(wholemeal/wholegrain bread), wholemeal flour, brown rice, and you
can eat foods with a low GI (Glycaemic Index Value). Fish, chicken
and many vegetables (see above) are good.
|
| |
Fibre
Eat fibre rich foods. This delays sugar absorption into your
bloodstream. |
| |
Water
Drink water. It dilutes the blood, lower blood sugar,
so Never be dehydrated!
|
| |
Food
Avoid processed foods.
They are high fat, high salt, usually high sugar. They are usually
low fibre. These will raise blood sugars.
|
| |
Food
Avoid FAST foods.
They are high fat, high salt, usually high sugar. They are usually
low fibre. These will raise blood sugars.
|
| |
Food
Add vinegar to salads etc.
This delays digestion and reduces rises in blood sugar.
|
| |
Instead of.....
From: Joslin Diabetes Center Website
http://www.joslin.org/info/
healthy_alternatives_to_your_favorite_foods.html
When you want something sweet...
Instead of cake, cookies, or ice cream, try:
-
Sugar-free jello or hard candies (but always read the Nutrition
Label on every food for serving size information)
-
Sugar-free hot cocoa
-
Fruit with cool whip
-
Lower fat cookies like ginger snaps, vanilla wafers, graham
crackers, animal crackers (again, observe serving size)
-
No sugar added pudding or fudgsicles
-
Eating
very small portions of your favorite treat
When you want something salty and crunchy...
Instead of potato chips or tortilla chips, try:
-
Low-sodium pretzels
-
Air-popped popcorn
-
Baked chips or baked tortilla chips
-
Cut raw veggies with low fat dip, salsa, or low fat cream cheese
-
Pickles
When you want something to drink...
Instead of soda or fruit punch, try:
-
Diet soda
-
Crystal light or other sugar-free beverages
-
Seltzer with just an ounce or two of fruit juice
-
Water with lemon juice
When you want fast food...
Instead of hamburgers or hotdogs, try:
-
Grilled or broiled chicken sandwiches
-
1 slice of thin crust veggie pizza
-
Low fat sub sandwiches
When you want "comfort food"...
Instead of high-fat, high-carb choices, try:
-
Macaroni and cheese cooked with fat-free evaporated milk, low
fat cheese, and egg substitute
-
Mashed potatoes made with trans-fat free margarine and fat-free
milk, or replace part of the potato with pureed cauliflower
-
Meatloaf made with ground turkey and egg substitute
-
Beef stew made with round cut beef, fewer potatoes, and more
non-starchy vegetables like carrots, onions, green beans, and
spinach
|
| |
Articles on Diabetes
Read Articles on Diabetes.
See the Page on this website: 'Articles on Diabetes'
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Support - Watch Videos See the 'Videos' page on this website
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