High blood sugar levels (hyperglycemia) can have a serious influence on your body's health, from increased body weight and risk for cardiovascular disease to damaging vital organs and even causing nerve and vision problems. It's estimated over 40% of US adults between the ages of 18 and 44 suffer from insulin resistance due to increasingly sedentary lifestyles, stress, declining food quality available, and difficulties maintaining healthy eating habits. (source) According to the American Diabetes Association, 11.3% of the population have diabetes. (source)
Maintaining stable blood sugar levels is crucial for good health, especially for individuals with high blood sugar levels or insulin resistance. By making small changes to your diet and incorporating regular exercise into your lifestyle, you can effectively manage your blood glucose levels, reduce the risk of diabetes complications, and improve your overall well-being. In this article, we will explore tips and tricks to lower blood sugar levels through diet and exercise to achieve better blood sugar control and maintain a healthy range of blood glucose.
If you already know or suspect you are insulin resistant, have pre-diabetes or even diabetes - don't worry! Now is the best time to start to prevent more serious complications down the line and the fact you are searching for information means you are on the right track. Lifestyle changes can be hard when you're first starting out, but building a solid understanding of the food you put in your body as well as what kinds of exercises are best will help you with disease control and put you on the path to health!
What is Insulin Resistance?
In the most simple terms, it means your cell's insulin receptors aren't working as well as they should. When you eat sugary foods, your body is unable to process those sugars and convert them into energy for you to use, so they stay in your blood stream or get converted straight to fat for your body to use for energy later. This is why it can feel impossible to lose weight when you are insulin resistant or diabetic, and also the reason why doctors always advise you to lose weight to improve your symptoms. Let's take a look at this process in simple terms.
Here is an easy breakdown of the process:
1. You eat a slice of white bread.
2. The white bread, like most carbs, gets broken down into sugars very quickly in your body, and the sugars flood into your bloodstream.
3. Your body reacts to all this sugar by producing insulin, which is a hormone that delivers sugar to cells for energy.
4. Except your cell's insulin receptors aren't working as well as they should, so most of the sugar doesn't get delivered to the cells.
5. This means that sugar is STILL sitting in your blood, so the body starts converting that excess sugar into fat, meanwhile producing even MORE insulin in reaction to all that sugar - because your body doesn't know those insulin receptors aren't working.
6. So now, instead of the majority of that sugar being used for energy, it's just getting converted to fat to use for energy later - one of the reasons people with conditions like diabetes, PCOS and other related diseases have such a hard time losing weight without limiting sugars and carbs. We don't get the energy from it, we just get the fat storage! This is also the reason for big crashes after sugar or carb-heavy meals.
7. Now - here's the other kicker - too much insulin and sugar in your blood can really stress out all the systems of your body including your liver, your gut health, your cardiovascular system and even your mental health.
Now you can see why what you eat is so important! The good news is by eating properly, over time you can drastically improve your insulin sensitivity, and your body will become a little more tolerant to a carby or sugary food once in a while, though you still need to maintain a low glycemic diet at least 80-90% of the time to prevent your body from relapsing. Keep those cells healthy!
How to Follow a Healthy Diet for Blood Sugar Control
Your blood sugar levels and overall health are significantly affected by the food you put into your body. If you eat a lot of high-sugar foods or high-carb foods, your body will not be able to process it and your blood sugar will spike. It is a good idea to get a Continuous Glucose Monitor while you are trying to understand what foods are best for your body, so you can monitor the effect on your blood sugar after each meal. So what kinds of foods do you need to eat or avoid to lower blood glucose levels?
AVOID THESE FOODS
Sugary Drinks
Fruit juices and sweetened beverages can cause blood sugar spikes. Choose water, unsweetened tea, or infused water to stay hydrated without the added sugar. If you like the fizz of soda, kombucha can also be a great and satisfying alternative, and can also help you improve your gut health through the active probiotics in the drink. If you drink coffee, try to accustom yourself to drinking black coffee or coffee with just added milk or cream.
High Carb Foods
This includes foods like white potatoes and other starchy vegetables, highly processed foods made from refined grains like white bread.
Sugary Foods
Foods like cakes, sweet breads and ice cream all have high levels of sugar and not much nutritional value. Although most fruits are good for you, it is a good idea to avoid high-sugar fruits like watermelon.
EAT THESE FOODS
Low Glycemic Foods
The glycemic index is a measure of how much a particular food effects your blood sugar levels. Low glycemic foods are rated between 0 and 55. A quick Google search of the glycemic index of whichever food you want to eat will tell you if it is low glycemic (0-55), medium glycemic (56-69) and high glycemic (70 and up). If you always consume low GI foods, you will be sure to not spike your blood sugar and can eventually help your body become more tolerant to carbs and sugars.
Fiber
Fiber is one of the most important things you can add to your diet. Fiber helps slow down digestion, which means any sugars in your food will be released more slowly into your blood stream and your body will be able to handle it better. Incorporate fiber-rich foods like vegetables, fruits, legumes, and nuts into your daily meals. These foods promote better digestion, and help you feel fuller for longer which will help control sugar and carb cravings throughout the day. Eating fiber-rich foods before other foods at each meal will also help lessen the impact on your overall blood sugar levels.
Did you know there are also many low-glycemic carbs that contain lots of fiber that can benefit your body? Whole grains like rolled oats, barley, bulgur and farro are all great options to replace refined carbohydrates like white rice or bread in your meals. These are filling and nutrient dense, with lots of great recipes available that will keep you feeling full and satisfied. Adding a scoop of psyllium husk or other fiber-rich powders to a morning smoothie or bowl of oatmeal is also a great way to start your day with your best foot forward!
Non-Starchy Vegetables
Leafy greens, broccoli, cauliflower, bell peppers, cucumbers and zucchini are all great examples of non-starchy vegetables that are low in carbohydrates and rich in fiber, vitamins and minerals. Loading up on non-starchy vegetables is a great way to keep blood sugar levels low.
Lean Protein
Choose lean sources of protein such as skinless poultry, fish, tofu, legumes, and low-fat dairy products. Protein helps keep you full and stabilizes blood sugar levels. If you have issues with inflammation as well, try to avoid dairy from Holestein cows and opt for dairy products from Jersey cows, sheep or goats which don't contain the inflammatory A1 protein found in a lot of dairy available in supermarkets in the USA. Plant-based milks or protein-fortified dairy can also be a great option. Always choose unsweetened products.
Healthy Fats
Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. These fats can improve heart health and provide a feeling of satiety. This also includes foods that are rich in Omega-3 fatty acids like salmon and avocados.
Berries
Berries are packed with antioxidants, vitamins, and fiber. They have a lower impact on blood sugar compared to other fruits. Including strawberries, blueberries, raspberries, and blackberries in your diet can help fight inflammation while having a positive effect on your blood glucose levels.
Nuts & Seeds
Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, fiber, and antioxidants. They make for a nutritious snack or can be added as a garnish for salads, yogurt, or smoothies. You can even make chia seed pudding which is a delicious and nutritious start to your day.
Exercises That Help With Blood Sugar Management
Regular exercise plays a crucial role in managing blood sugar levels for individuals with diabetes. Engaging in physical activity can help improve insulin sensitivity, enhance glucose uptake by muscles, and promote overall metabolic health. High blood sugar levels can make you feel lethargic, depressed and tired which makes it more likely that you'll lead a sedentary lifestyle. It's important to be gentle with yourself and start small, so you can slowly increase your activity levels and motivation to do longer or more difficult exercises - and stick with it long-term! Pushing yourself too hard can result in injuries or can be difficult to maintain if you have a busy schedule.
Aerobic Exercise
Aerobic exercises, also known as cardiovascular exercises, are particularly effective in managing blood sugar levels. Research suggests that aerobic activities can enhance insulin sensitivity, allowing better regulation of blood glucose. Some of the best forms of aerobic exercises include:
a. Brisk Walking: Walking is a low-impact activity that can easily be incorporated into daily routines. Aim for a brisk pace that increases your heart rate and breathing. Even going for a short walk each day can help improve insulin sensitivity.
b. Cycling: Whether outdoor or stationary, cycling provides a great cardiovascular workout. It helps burn calories, improve cardiovascular health, and maintain low blood sugar levels.
c. Swimming: Swimming is a low-impact exercise that engages multiple muscle groups. It offers the added benefit of reducing stress on joints, making it an excellent choice for individuals with mobility issues.
d. Dancing: Dancing is a fun and enjoyable aerobic exercise that can help improve blood sugar control. Whether it's salsa, Zumba, or hip-hop, dancing gets your heart pumping while having a great time. Taking group dance classes at your local gym is also a great way to meet new people who may be on the same health journey as you!
High-Intensity Interval Training (HIIT)
HIIT workouts involve short bursts of intense exercise followed by brief recovery periods. Research has shown that HIIT can improve blood sugar management and enhance insulin sensitivity more effectively than steady-state aerobic exercises. It's important to consult with your healthcare provider before starting HIIT, especially if you have any underlying health conditions.
One of my favorite HIIT workouts to do are Chloe Ting's which are anywhere from 10 minutes to an hour long, depending on how much time you have that day. She offers low-impact exercise routines, and many that don't require any weights. Even ten minutes a day can be beneficial for you, and you can slowly work up to the longer workouts as you feel more comfortable.
Strength Training
Strength training, also known as resistance training, helps build muscle mass, improve insulin sensitivity, and enhance blood sugar control. It is recommended to perform strength training exercises at least two days a week. Some effective options include:
a. Bodyweight Exercises: Exercises like squats, lunges, push-ups, and planks use your body weight as resistance and can be done anywhere with little to no equipment. These are great exercises to do at home!
b. Weightlifting: Incorporating free weights or weight machines into your routine can help increase muscle strength and promote better blood sugar regulation. Seek guidance from a qualified trainer to ensure proper form and technique if you've never used weights before to prevent injuries.
Flexibility and Balance Exercises
Flexibility and balance exercises, such as yoga and tai chi, offer numerous benefits for individuals with diabetes. They help reduce stress, improve relaxation, and promote overall well-being. While these exercises may not have a direct impact on blood sugar levels, they contribute to a healthy lifestyle and can indirectly support blood sugar control. Stress and cortisol reduction is an important part of reducing your body's insulin sensitivity as well.
Regular exercise can have a significant impact on managing blood sugar levels for individuals with insulin resistance, pre-diabetes or diabetes, and reducing the risk for other chronic diseases. Based on existing research, the best types of exercises for keeping blood sugar levels low include aerobic exercises like brisk walking, cycling, swimming, and dancing. High-Intensity Interval Training (HIIT) can provide additional benefits in improving insulin sensitivity. Strength training exercises, both with bodyweight and weights, are effective in enhancing blood sugar control and promoting overall health. Flexibility and balance exercises, such as yoga and tai chi, can complement an exercise routine and contribute to a healthy lifestyle.
It's important to consult with your healthcare provider before starting any exercise program, especially if you have pre-existing health conditions. Additionally, monitoring your blood sugar levels and making adjustments to your diabetes management plan based on the effects of exercise is crucial. Remember, consistency and adherence to a well-rounded exercise routine, tailored to your abilities and preferences, can greatly support blood sugar management and overall health.
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