Managing Blood Sugar Levels Without Medicines: Lifestyle Changes And Foods That You Should Include And Avoid

Why is managing blood sugar levels such a hype? Imagine your blood as a busy highway, with sugar as the fuel that keeps everything moving smoothly. Blood sugar, primarily the amount of sugar circulating in your bloodstream, comes from the foods you eat. When you indulge in sugary treats or carbohydrates, your body breaks them down and releases this energy into your blood. In response, the pancreas steps in like a traffic controller, producing insulin to help cells utilise this sugar effectively. 

This process is vital since blood sugar serves as your body's primary energy source. Maintaining blood sugar levels is essential to keep this highway clear and prevent health issues. After all, a smooth ride is crucial for overall well-being!

According to studies published by the Indian Council of Medical Research on Diabetes in India in 2023, approximately 10.1 million people in India have diabetes. About 15.3% of the people surveyed had prediabetes, and many others were obese. The incidence is higher among the urban population. An excessive increase in blood sugar is known as diabetes. Diabetes is brought on by your body's inability to make enough insulin, either through lack of production or malfunction. Let us dive into this blog to learn how to control blood sugar levels naturally, foods that help bring down blood sugar and 5 worst foods.

Table Of Contents

1. How To Control Blood Sugar Levels Naturally?

2. What Are The 5 Worst Foods For Blood Sugar?

3. Which Food Brings Blood Sugar Down?

4. Dietitian's Recommendation

5. The Final Say

6. FAQs

7. References
 

How To Control Blood Sugar Levels Naturally?

The simple steps to lower your blood sugar naturally are:

1. Exercise Regularly

Frequent exercise can help cells better utilise blood sugar and become more sensitive to insulin. Weightlifting, jogging, cycling, dancing, hiking, swimming, and brisk walking are all beneficial types of exercise. Consider ToneOp Fit’s Home Workout Plan to develop your personalised fitness routine with guidance from an expert fitness coach. 

2. Manage Your Carbs

Your body converts carbohydrates into sugar, and insulin helps your body use and store the sugar as energy. By controlling your carbohydrate intake and meal planning, you can assist your body in maintaining blood sugar regulation. A low-carb diet helps prevent sugar swings and can have long-term benefits.

3. Eat More Fibre

The body absorbs sugar and slowly breaks down carbohydrates when fibre is present. This means that it promotes a slower rise in blood sugar. All types of fibre are good for the body, but soluble fibre is the best for improving blood sugar control. Diets high in fibre also aid in the management of type 1 diabetes by assisting the body in controlling blood sugar levels. 

High dietary fibre foods that include fruits, vegetables, whole grains and legumes should be a part of your diet. You can include ToneOp Care’s Pumpkin Seeds to your diet that is rich in fibre.

Also Read: Is Fibre Good For You, And Does It Aid Weight Loss? Get Your Answers Here!

4. Drink Lots Of Water

Water consumption facilitates the kidneys' removal of excess sugar. According to one study, more water consumption lowers the risk of elevated blood sugar. Remember, water is best. Sugary drinks raise blood sugar by making it rise even higher.

5. Eat Adequate Portions

Portion control lets you keep your weight in check by consuming fewer calories. Maintaining the ideal body weight lowers the risk of type 2 diabetes and maintains blood sugar levels.

6. Manage Your Stress

Stress also affects blood sugar levels. Exercise, relaxation techniques, and meditation can help reduce stress and blood sugar levels. Also, natural supplements such as b-vitamins and amino acids for stress and anxiety can be considered. 

7. Get Enough Sleep

Eating disorders that enhance hunger and encourage weight gain can impact blood sugar levels. Lack of sleep increases cortisol levels, essential for controlling blood sugar levels.

8. Eat Foods Rich In Chromium And Magnesium

High blood sugar is linked to a lack of minerals such as chromium and magnesium, which regulate blood sugar. Foods rich in chromium include meat, fruits, vegetables and nuts. Dark, leafy greens, pumpkin and squash seeds, tuna, whole grains, dark chocolate, bananas, and beans are foods high in magnesium.

Also Read: Top 9 Benefits Of Magnesium Supplements For Heart, Brain, Bones And More With Per Day Intake Guideline! 

What Are The 5 Worst Foods For Blood Sugar?

The 5 worst foods that obstruct managing blood sugar levels:

1. Baked Foods

Because baked goods include a lot of sugar, they are rapidly absorbed and digested, which might raise blood sugar levels. People with diabetes must avoid refined carbohydrates to keep blood sugar levels regular. Carbohydrates are found in baked foods containing starch and sugar and can raise blood glucose levels. Pastries, cookies, cakes, other sweet foods, bread, cookies, and pastries contain starch. On the other hand, chocolate, syrup, etc., also contain a lot of sugar, so it is wise to avoid these things. 

2. Fried Items 

Fried foods bought in the market or cooked at home in excess oil contain a lot of fat and calories, which may result in heart problems and obesity. They also include a lot of sodium, which raises blood pressure levels. In such a situation, people with diabetes should avoid fried foods. 

3. Refined Grains

White bread, rice, regular pasta, and other foods made with white flour have been stripped of fibre and other vital nutrients. They can raise blood sugar levels. Some flours contain vitamins and minerals but still have a high glycemic index. High-GI foods are digested quickly and are more likely to raise blood sugar.

4. Sweetened Soft Drinks

Sweetened beverages such as soda, energy drinks, fruit juices, sweetened tea, and fancy coffee drinks are packed with calories, fat, and sugar. Most of them have minimal nutritional content. Drinking sugary drinks like soda doesn't make you feel full, and research shows that people often eat more food after consuming them.

One hundred fifty calories are virtually entirely from added sugar in the typical fruit drink or soda that has been sweetened with sugar. Studies show that drinking one drink every day for a year and not restricting other calories can make a person gain up to 2-3 kgs a year, and the habit can increase the risk of type 2 diabetes, heart disease, and more.

5. Processed Foods

Compared to natural sugar, processed foods usually have a lot more added sugar. Natural sugars like fruit's fructose and dairy products' lactose are acceptable, but consuming excessive amounts of added sugar can cause blood sugar levels to rise. 

Also Read: 10 Worst Fruits For Diabetics To Avoid, Sugar-Free Options And Food Considerations! 

Which Food Brings Blood Sugar Down?

Here is a list of foods that can help in lowering and managing blood sugar levels effectively:

1. Dark Green Leafy Vegetables  

Loaded with vitamins and minerals such as vitamins A, C, K, folate, iron, calcium, and potassium, these foods are low in calories and carbohydrates and fit in the non-starchy vegetables section of the Diabetes Plate. Add dark leafy greens like spinach, collards, and kale to salads, soups, and stews. 

Along with leafy greens, you can add ToneOp Care's Vitamin 360 Tablets to help you get essential vitamins for your body without giving you additional calories.

2. Avocado

This nutrient-dense food is important for providing fat-soluble vitamins and fibre and can help you feel full. Avocados are not only versatile and delicious, but they also offer a healthy source of fat for the diabetic plate. 

3. Beans, Dried Lentils And Legumes

These foods are plant-based protein superstars packed with fibre, folate, potassium, iron, and zinc. Kidney beans, pinto, navy, black beans, and legumes, such as chickpeas, peas, and lentils, offer a range of nutrient-packed benefits.

While ½ cups of these plant-based proteins have the same amount of protein as an ounce of meat (without the saturated fat), they also contain carbohydrates. Drain and rinse them carefully to remove as much additional salt as possible. The selection of dry beans, peas, and legumes is affordable, but you can also customise them with your flavours.

4. Fatty Fish

Natural omega-3 sources like fatty fish can lower inflammation and the risk of heart disease. "Fatty fish" is sometimes used to describe fish high in these beneficial fats. Salmon is a well-known species in this category; other fish high in omega-3s are trout, sardines, mackerel, herring, and tuna.

Choose grilled, baked, or grilled fish to avoid the excess carbs and calories found in breaded and fried fish. Eat fatty fish at least twice a week to get the nutritional benefits, or take 1-2 capsules of ToneOp Care's Fish Oil Capsules. The recommendation for the general public to consume a serving of fish (especially oily fish) at least twice a week is also appropriate for people with diabetes.

Also Read: 8 Amazing Omega-3 Supplements You Should Consider Trying For Healthy Heart & Brain

5. Nuts

An ounce of nuts can provide key healthy fats, magnesium, and fibre and help manage hunger. Some nuts and seeds, such as walnuts and ToneOp Care's Flaxseeds, are also high in omega-3 fatty acids suitable for reducing blood sugar. Try roasting and seasoning your nuts to minimise the added sodium from prepared nuts. You can also opt for ToneOp Care's Krill Oil Capsules, which have high omega-3 fatty acids components.

6. Berries

Berries contain antioxidants, vitamins C and K, manganese, potassium, and fibre. They might be an excellent alternative to additional sugar to fulfil your sweet appetite because they are naturally delicious.

Also Read: 20 Foods High In Antioxidants And Their Benefits With The Best Options In India!

7. Citrus Fruits

Most of us know that citrus fruits are the highest sources of vitamin C, but did you know that they also have fibre, folate, and potassium? From grapefruits, oranges, lemons, limes and more, opt for whole fruit over juice to get all the benefits of eating fruit, including the fibre from the pulp.

8. Whole Grains

B vitamins, magnesium, iron, manganese, and other minerals are abundant in whole grains. They are also a fantastic source of fibre, which has a major positive impact on blood sugar regulation. Look for products that contain the first ingredient with the word "whole." Oats, quinoa, barley, jowar, bajra, ragi, and whole wheat are some easily available whole grains.

9. Milk And Yoghurt

Last but not least, milk and yoghurt can play a significant role in lowering blood sugar levels. These dairy products are not only rich in calcium and protein but also have a low glycemic index, which means they cause a slower rise in blood sugar after consumption. Research indicates that full-fat yoghurt, in particular, may help improve fasting glucose levels and overall blood sugar control, especially in older adults with prediabetes.

The probiotics found in yoghurt can also enhance gut health and improve insulin sensitivity, further aiding in blood sugar management. For best benefits, choose plain or low-sugar yoghurt options and consider adding fruits or nuts for natural sweetness. 

Also Read: 11 Benefits Of Golden Milk: A Boost For Health And Wellness! 

Dietitian's Recommendation

In India, where our food is varied and often rich in carbohydrates and sugars, it is essential to know which foods to avoid and which to include. By making informed decisions, you can prevent diabetes or manage it more effectively if you have already been diagnosed. 

Remember that managing diabetes is not only about eating differently. Regular physical activity, stress management, and medication (if prescribed) are also essential parts of a diabetes treatment plan.

                                                                              Dt. Lavina Chauhan

The Final Say

Managing blood sugar levels is critical for preserving general health, avoiding long-term illnesses like diabetes, and enhancing everyday vitality and well-being.

Diabetes is a manageable condition, and one of the most effective ways to control it is to have a balanced and mindful diet. Consuming foods high in antioxidants, insulin, and anti-inflammatory agents can significantly lower the chance of problems. You can assist in controlling blood sugar levels and promote long-term health by combining regular physical activity with a balanced diet full of fibre, lean proteins, and healthy fats. 

Consistency is essential, along with thoughtful lifestyle decisions like stress management, drinking plenty of water, and getting enough sleep. By adding these practices into your everyday routine, you may improve your quality of life and take control of your blood sugar levels.

FAQs

1. Will drinking bitter gourd or neem juice help treat diabetes?

Yes, for those with diabetes, experts advise neem and bitter gourd juice. Neem and bitter gourd have been shown by science to help reduce blood sugar levels.

You can eat three or four neem leaves in the morning or have cooked bitter gourd. Polypeptide-β, often known as β-insulin, is an insulin-like substance found in bitter gourd. This substance has natural diabetic management properties.

2. Which fruit should I eat to maintain my blood sugar levels?

Eat gooseberry, black plum (Jamun), apple, banana, guava (unripe), raw papaya etc. You can also eat high-fructose fruits like mango, litchi and grapes. But be sure not to overdo it.

3. What foods can lower blood sugar quickly?

Here are some foods for managing blood sugar levels quickly:

• Berries
• Green-leafy vegetables
• Whole grains
• Nuts and seeds
• Avocado
• Citrus fruits
   

References

• https://diabetes.org/food-nutrition/food-and-blood-sugar/diabetes-superstar-foods
• https://ndtv.in/lifestyle/diabetes-patients-should-avoid-eating-these-5-foods-foods-to-avoid-in-high-blood-sugar-levels-6644961
• https://www.healthshots.com/hindi/healthy-eating/worst-foods-for-diabetes-these-5-foods-can-cause-sudden-hikes-in-blood-sugar/
• https://www.gradyhealth.org/blog/8-ways-to-lower-your-blood-sugar/
• https://www.careinsurance.com/blog/health-insurance-articles/how-to-control-diabetes-know-its-ways-and-types
• https://www.byramhealthcare.com/blogs/the-10-best-foods-to-control-diabetes-and-lower-blood-sugar
• https://www.policyx.com/hindi/health-insurance/health-and-wellness/best-and-worst-foods-in-diabetic/

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.