Regardless of how you like to exercise, moving more and sitting less is always a good idea. A 2016 study published in the journal Diabetologia suggests that walking for 10 minutes after each meal can lower your blood sugars by 12% when compared to a single 30-minute walk per day. Moving more is beneficial, and it doesn't have to be an hour back-breaking exercise at the gym. Exercise: According to the American Diabetes Association, a combination of cardio exercise, like walking, jogging, or biking, plus strength training, helps lower blood sugars.Eating regular meals and snacks also prevents us from getting too hungry and makes it easier to manage portions. Regular meal routine: A routine of three meals a day with one or two high-protein or high-fiber snacks helps keep our blood sugars stable.Skipping meals can lead to overindulging later, resulting in blood sugar lows and spikes, which leaves us feeling lethargic.These foods are low in fiber and are quickly digested, releasing sugar into our blood, which causes blood sugar spikes. Seymour also recommends: Avoiding excessive intake of added sugars by limiting sugary beverages, cakes, cookies, candy and snacks. Water or another zero-calorie beverage is preferred. 25 with lean protein, such as chicken, turkey, fish or tofu, not fried. Also, try to limit simple carbohydrates, like white flour, white rice, white pasta and sugar. 25 with healthy carbohydrates, such as whole grains like brown rice, farro or quinoa. Stick to drinks that have zero calories, like water, seltzer and unsweetened tea. Cut back on sugar and simple carbohydrates: Because sugary drinks can pack in a ton of sugar, avoiding them is often the best first step to improve your blood sugar control.Typically, if we focus on healthy nutrition changes to lower our blood sugar, like increasing protein and eating more vegetables, weight loss tends to follow on its own. Weight loss: If you're overweight, losing 5-10% of your body weight has been correlated with better blood sugar control, according to a 2019 study published in the journal Diabetic Medicine.High-fiber foods include whole grains (quinoa, whole-wheat bread, oatmeal, whole-wheat pasta), plus fruits, vegetables, beans and lentils. Like protein, it's broken down slowly and prevents blood sugar spikes. Fiber: Fiber, a type of carbohydrate that isn't digested, helps improve our blood sugars.As a general rule, aim to include a protein every time you have a carbohydrate food. So, the next time you opt for a slice of toast for breakfast, consider topping it with natural peanut butter or an egg, instead of jam, for better blood sugar control. Discover helpful tools like the plate method and carb counting and learn about portion. Protein also helps increase satiety, helping you feel fuller longer. Diabetes meal planning is a great way to set yourself up for success. Protein slows down the digestion of carbohydrates and the absorption of glucose into your bloodstream, which means your blood sugars will stay more stable. Protein: Eating protein, like meat, chicken, eggs, fish, Greek yogurt, nuts or other vegetarian proteins with most of your meals helps improve your blood sugars.
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