So, you’ve gotten your labs back and your blood sugar is high. Maybe your doc has even used the phrase pre-diabetes, or mentioned “metabolic syndrome.
Things are getting serious, and it’s time to take action. But don’t panic.
I know it doesn’t feel like it right now. But this is actually good news. Let me explain.
Over 84 million people in the U.S. have prediabetes, which will in all likelihood progress to type 2 diabetes within five years. But experts estimate that nine out of 10 of those folks have no idea they have the condition.
That means they aren’t doing anything to stop it from progressing. Which is probably why, according to the CDC, there are also over seven million folks with full blown type 2 diabetes that have no clue they have it.
And with diabetes hovering at the seventh leading cause of death here in America, that means there are a whole lot of folks at risk and in the dark.
So those lab reports are actually a gift in disguise.
Making a move to lower blood sugar
When you want to lower blood sugar diet is the first thing that springs to mind. And for good reason. After all, the food that you eat is definitely the foundation of getting your house in order.
More on that later. But lower blood sugar isn’t just about food choices alone. It’s just one part of the formula.
If you haven’t started a workout routine yet, it’s time. Studies have found that exercise can delay or even prevent type 2 diabetes from fully developing. In fact, researchers say losing even a small amount of weight, when combined with exercise, can reduce the risk of type 2 diabetes up to 58 percent.
The best way to get started is by adopting an active hobby you love like dancing, water aerobics or golfing. And then work in some weight bearing exercises several days a week. I like using resistance bands. They’re low cost, don’t take up any room and easy to do.
Lower blood sugar with meal planning
The old adage eat breakfast like a king, lunch like a merchant and dinner like a pauper could be the key to getting your blood sugar under control. According to German researchers, flipping the script and eating your biggest meal at breakfast instead of dinner can give you far better blood sugar control.
And when researchers in Israel compared eating a large breakfast, medium lunch, and small dinner to eating six small meals throughout the day the king, merchant, pauper style of eating was the clear winner. Eating progressively smaller meals led to better blood sugar.
4 research-backed foods for lower blood sugar
And now let’s get back to the topic of food. Obviously, a lower-carb diet and avoiding added sugars will help you manage your blood sugar. But don’t stop there.
Researchers have found certain foods come with extra blood sugar benefits. And eating more of these specific blood-sugar-friendly superfoods could help you lower blood sugar naturally.
1. Spinach:
A meta-analysis found that leafy greens such as spinach support healthy blood sugar levels in more than one way. First, they’re loaded with magnesium which is associated with lower rates of type 2 diabetes. Plus they pack a powerful antioxidant punch. And those antioxidants—including beta carotene, vitamin C and polyphenols—help your body process insulin more efficiently.
2. Lentils:
A groundbreaking study published in the journal Clinical Nutrition revealed the humble lentil should be a staple in the pantry of everyone concerned about controlling his or her blood sugar. Researchers found that folks who ate the most of this common legume were also the least likely to have developed type 2 diabetes over the course of the multi-year study.
3. Avocados:
Avocados are so rich and creamy eating them can feel like you’re cheating on your healthy diet. But feel free to go ahead and indulge. In a meta-analysis published in PLOS Medicine, the polyunsaturated fats found in avocados significantly improved blood sugar levels, insulin resistance and insulin secretion capacity. In other words, they could help you fight back against prediabetes
4. Blueberries:
Ripe blueberries are deliciously sweet and can satisfy even the most hardcore sweet tooth. And they’re low on the glycemic index at the same time, making them the perfect substitute for sugary desserts. But the blueberry benefits don’t end there. They’re also rich in the plant pigment anthocyanin. And according to research published in the journal Nutrients, this colorful pigment helps slow down digestion, preventing blood sugar spikes and leading to lower blood sugar.
A prediabetes diagnosis is the next best thing to owning a crystal ball. You now know what the future holds if you don’t make a few changes. Commit to turning things around by adopting some simple lifestyle tweaks starting today.
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