6 Practical Tips to Prevent Blood Sugar Spikes
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Keeping blood sugar levels within a normal range can help prevent the long-term complications of diabetes and contribute to overall well-being.
There are several factors, like a sedentary lifestyle, poor dietary choices, lack of exercise, stress, less sleep, certain medications, and hormonal changes that can cause blood sugar spikes.
Managing your diet, exercise, and medication properly can significantly reduce the risk of these blood sugar spikes.
Monitoring your intake of carbohydrates and avoiding high-sugar foods are important in preventing blood sugar spikes.
Additionally, regular physical activity can help manage and prevent sudden blood sugar spikes, ensuring better blood sugar control and reducing the chances of blood sugar spikes.
080694 50746Below are some practical tips to help you prevent blood sugar spikes, which can cause blood sugar spikes and disrupt your health.
1. Include Protein and Fiber in Your Diet
Incorporating protein and fiber into your meals can play a significant role in stabilizing blood sugar levels and prevent blood sugar spikes.
Proteins and fibers digest slowly, which helps slow the absorption of sugar into the blood. Here are some ways to include them in your diet:
- Protein: Add lean protein sources to each meal, such as dahi, eggs, chicken, fish, tofu, dal & pulses, etc.
- Fiber: Opt for high-fiber foods like whole grains, dal, beans, fruits, and vegetables. Try to eat at least 25 to 30 grams of fiber per day.
2. Practice Portion Control
Eating large meals can lead to significant blood sugar spikes. Instead, try these strategies for better portion control:
- Using smaller plates automatically reduces portion sizes
- Eat your snacks on small plates or in bowls instead of eating right from the packets.
- Be mindful of serving sizes, and check nutrition labels for portion recommendations.
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3. Follow Ordered Eating
Do you know the sequence in which you eat different types of food can impact your blood sugar levels? Yes, to help you minimize your blood sugar spikes, try eating in this order:
- Start with Non-Starchy Vegetables: Begin your meal with salads or vegetable soups. For example, start with a cucumber salad or a tomato soup.
- Protein and Fats Next: After the vegetables, eat your protein and fats. This could be grilled chicken, paneer, a serving of yogurt, or dal.
- Finish with Carbohydrates: End your meal with carbohydrate-rich foods, preferably those high in fiber, like brown rice or whole wheat chapati.
4. Opt for Low Glycemic Index (GI) Foods
Low glycemic index food digest slowly, leading to a steady, gradual increase in blood sugar levels and thus preventing sudden blood sugar spikes. Here are some suggestions:
Whole Grains: Opt for millets (like jowar, bajra), whole wheat, and brown rice instead of refined grains.
Fruits: Consume low-GI fruits (at least 1 fruit every day) in your diet, such as guava, pears, apple, and oranges.
Legumes: Include at least two servings of dal (lentils) a day (for vegetarians) in your diet every day, like masoor dal (red lentils), chana dal (split chickpeas), and rajma (kidney beans) in your diet.
At Fitterfly, our Nutrition Coaches use advanced tools like Personalized Glycemic Response (PGR) scores to tailor your diet precisely. For instance, even though millets are generally beneficial, they might not be your best option.
Our coaches can identify such specifics and suggest the best alternatives that are more suitable for maintaining your blood sugar levels, giving you tips to prevent blood sugar spikes, ensuring your diet is personalized and effective.
5. Maintain an Active Lifestyle
Managing blood sugar levels effectively requires an active lifestyle. Regular activity helps the body use insulin better and also helps in controlling weight and blood sugar spikes.
- Exercise: Try to get at least 150 minutes of exercise, like walking or biking, each week.
- Sleep: Try to get 7-9 hours of undisturbed quality sleep per night. This will help you control your blood sugar spikes.
- Stress Management: To help manage stress, dedicate 10-15 minutes daily to meditation or yoga. Enhance this practice with Fitterfly’s Mood Tracker, a dedicated tool in our app designed to assess and track your mood throughout the day.
- Diet: Include atleast 5 servings of fruits and vegetables and 3 servings of whole grains in your daily meals to help control blood sugar spikes.
6. Take Post Meal Walks
Walking for 10-15 minutes after eating helps lower your blood sugar by using glucose for energy.
Try to walk at least 1,000 steps after each meal (increase it gradually) to manage your blood sugar effectively.
How We At Fitterfly Can Help You?
At Fitterfly, we believe that managing blood sugar goes beyond just dos and don’ts; it’s about incorporating healthy habits into your daily life in an effortless and sustainable way.
Our team, including Nutrition Coaches, Fitness Coaches, and Success Coaches, takes a holistic and scientific approach by using data from your Continuous Glucose Monitor (CGM) and Personalized Glycemic Response (PGR) scores.
This precision ensures accurate management, leading to great results for many of our clients.
If you’re aiming to reduce your diabetes medication or even reverse your condition, consider speaking with one of our program advisors. Call us at 08069450746 or visit our Prime program for more information.
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
