Low-fat types like cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep your blood sugar in check. Enjoy a quarter-cup of cottage cheese with a half-cup of fruit, a piece of low-fat string cheese, or ricotta spread on whole-grain crackers.
1) Take Prescribed Insulin or Medication
If you have diabetes, taking your prescribed insulin or medication can be a quick and effective way to lower your blood sugar. There are many types of insulin, but rapid-acting insulin may be your best bet when it comes to lowering blood sugar quickly.
The order in which we eat things matters, too—having fat or protein before carbs can help blunt a spike. Consuming vinegar or cinnamon before or with a meal can also lower the glucose response. “Focusing on whole, unprocessed foods and avoiding added sugars are the cornerstones of optimal metabolic health.”
To keep your blood sugar stable, opt for carb sources that release energy slowly. Oats, whole wheat bread, and fruit, are good choices, dietitian Nichola Ludlam-Raine said. For a protein-packed breakfast, try baked oats, chia pudding, or avocado and eggs on wholegrain toast.
Lemon juice significantly lowered the mean blood glucose concentration peak by 30% (p < 0.01) and delayed it more than 35 min (78 vs. 41 min with water, p < 0.0001).
In the new study, green tea extract also lowered blood sugar, or glucose, and decreased gut inflammation and permeability in healthy people – an unexpected finding.
The creamy green fruit is packed with vitamins, nutrients, and heart-healthy fats. While they are high in fat, it's the good kind of fat that benefits people with type 2 diabetes. If you have type 2 diabetes, adding avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity.
High blood sugar in the morning may be caused by the Somogyi effect, a condition also called "rebound hyperglycemia." It also may be caused by dawn phenomenon, which is the end result of a combination of natural body changes.
If you have type 2 diabetes breakfast cereals made with wholegrains can help to manage blood glucose levels, they release glucose more slowly as they are low GI. Weetabix, Oatibix and Shredded Wheat can make for good choices.
It is preferable not to eat white flour bread, but if you must, limit yourself to two medium slices. A slice of bread has about 32 calories in it. The total calories consumed from bread should not be more than 90 for a diabetic patient. Furthermore, diabetics should avoid eating white bread every day.
Less than 140 mg/dL (7.8 mmol/L ) is normal. 140 to 199 mg/dL (7.8 mmol/L and 11.0 mmol/L ) is diagnosed as prediabetes. 200 mg/dL (11.1 mmol/L ) or higher after two hours suggests diabetes.
Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk ( 20 , 21 ). Keep in mind that water and other zero-calorie drinks are best. Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk ( 22 , 23 ).
By tracking your blood sugar levels within 60 to 90 minutes of a meal, you can see how your body responds to certain foods and make informed decisions about what foods are the best at stabilizing your blood sugar. After about two hours, your blood sugar should drop back down to its pre-meal level.
So people reduce their carb intake, go on a low carbohydrate diet, and focus on eating healthy fats and (in many cases) too much protein. But what this solution crucially fails to address is insulin resistance, which is the true cause of those high blood glucose numbers.
Research has shown that peanuts can help control blood sugar in both healthy individuals and those with type 2 diabetes. Peanuts and peanut butter have even been shown to help lessen the spike in blood sugar when paired with high-carbohydrate or high-GL foods.
Lemon juice significantly lowered the mean blood glucose concentration peak by 30% (p < 0.01) and delayed it more than 35 min (78 vs. 41 min with water, p < 0.0001).
Researchers suggested that consuming a beverage or food containing 30g of lemon juice before meal may reduce glycative stress by suppressing postprandial hyperglycaemia, thus contributing to the prevention of ageing and age-related diseases. Authors: Masayuki Yagi, et al.
Lemons are loaded with fiber, vitamin C, and potassium that have heart benefits for diabetics. Vitamin C in lemons could also regulate glucose levels. Even ayurveda recommends kick-starting your metabolism with some warm water and lemon juice every morning, so why not give it a go?
Drinking an adequate amount of water can aid the body in removing excess glucose via urine. The Institute of Medicine suggests adult males to drink 13 cups (3.08 liters) per day as well as for females; the recommended amount is 9 cups (2.13 liters).