If your blood sugar level is too high, there are several ways you can help keep it under control:

Pay attention to carbohydrate intake

When we eat carbohydrates, our body breaks them down into glucose, which raises blood sugar levels. Therefore, reducing the consumption of refined or processed carbohydrates, such as white bread or sugar-containing cakes and biscuits, can help regulate blood sugar. Numerous studies have shown that a low-carbohydrate diet helps lower blood sugar levels. One specifically found that when obese patients with type 2 diabetes followed a low-calorie diet containing only 20% carbohydrates, they lost weight and their blood sugar levels decreased.

Choose low GI foods

GI is an abbreviation for Glycemic Index, which shows how quickly a food you eat raises your blood sugar level. Therefore, foods with a higher GI release glucose faster than foods with a lower GI, which release glucose slowly and steadily. If you are concerned about your blood sugar levels, choose low-GI foods such as meat, eggs, and seafood. When it comes to carbohydrates, choose vegetables, fruits, whole grains, sweet potatoes, and legumes, which also have a low GI.

Increase fiber intake

High-fiber foods like fruits, beans, whole grains, and vegetables slow down the rate of sugar absorption and carbohydrate digestion. This means that blood sugar rises gradually. Sources of soluble fiber such as oatmeal, apples, nuts, celery, and flaxseed, as well as whole grains in particular, have been proven to reduce blood sugar levels and can provide protection against blood sugar spikes.

Research suggests that sugary drinks raise blood sugar levels, increase the risk of diabetes, and lead to weight gain. Water, on the other hand, is associated with lowering blood sugar levels and may reduce the chances of developing diabetes.

Increase your chromium levels

Chromium is a mineral that helps the body break down fats and carbohydrates and helps regulate blood sugar in people with type 2 diabetes5. Foods such as whole grains, egg yolks, bran cereals, nuts, meat, and vegetables like broccoli are rich in chromium.

Drink a few tablespoons of apple cider vinegar

With its golden color and tangy taste, apple cider vinegar is used as a natural remedy for treating scalp and skin conditions. Now, researchers suggest that one or two tablespoons of vinegar can lower blood sugar levels and help you feel fuller after eating carbohydrates. Mix 2 teaspoons into a glass of water or use it as a salad dressing. However, if you are already taking medication to lower your blood sugar, consult your doctor first.

Monitoring blood sugar can be a challenge, but by changing your diet, you can make it easier to stay on the right track and keep your blood sugar under control.