plate with burger and fries with glucose monitor

Maintaining steady blood sugar levels is crucial when you have diabetes. With almost 300 million Americans having diabetes or prediabetes, steady blood sugar should be on everyone’s mind. Here are some ways to maintain healthy blood sugar levels and avoid spikes.

What to eat

  1. Protein. Start your day off with protein like eggs, nut milk smoothies with leafy greens, or sprouted bread with nut butter. Protein slows the body’s absorption of sugar and keeps you full longer.
  2. Whole grains. Eat whole grains like oat bran, barley, and rye. These fiber-rich foods take longer to empty in your stomach and prevent blood sugar spikes.
  3. Vegetables. Eating vegetables like broccoli, cucumber, and carrots can prevent surges in blood sugar.
  4. Vinegar. Experts recommend taking 1 tablespoon of apple cider vinegar before meals to regular post-meal glucose levels and insulin sensitivity.
  5. Cinnamon. Adding cinnamon to your diet can stimulate insulin secretions from the pancreas.

What to avoid

  1. Carbohydrates. The myth that sugar causes diabetes has long since been debunked. The guilty culprit is widely accepted as carbohydrates, which the body processes as sugar, so it’s best to avoid carbs where you can.
  2. Added sugar. Even though sugar doesn’t necessarily cause diabetes, it can lead to weight gain which can lead to diabetes. Added sugar can hide in many foods, so check the label before you eat.
  3. Processed foods. Processed foods can contain many unhealthy chemicals and additives that can influence blood glucose, so it’s best to avoid them.

Other tips

  1. Learn portion control. Learning portion control and prioritizing vegetables can help you maintain steady blood sugar levels.
  2. De-stress. Excessive stress can spike blood sugar levels.
  3. Exercise. Try to do some sort of light exercise every day to help maintain healthy blood sugar levels.
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Kayla Pearce is a Content Developer at Diabetic Nation in Memphis, TN. She has backgrounds in professional and creative writing and over a decade of experience in research and editing. She is deeply interested in literature, poetry, cats, and dessert.