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Diabetes is one of the leading concerns among health professionals today, as more and more individuals fall prey to this life-long and dangerous disease. It is caused when the blood sugar levels rise to an excess, which results in a resistance to insulin. Once this happens, the diabetic individual can no longer control their blood sugar levels, and they can rise and fall with serious consequences. Yet whether you are diabetic or know someone who is, it is important to implement measures to control blood sugar levels and to stop the spread of diabetes in its tracks.
1. Consume More Dairy Products
The protein and fat in dairy products help blood sugar levels improve, and if the products are low in fat, it has been shown that they can also decrease the chances of developing insulin resistance.
2. Choose the Right Kind of Bread
Avoid white flour based products at all costs! These simple carbohydrates are full of sugar that spike up your blood sugar. Instead, you should consume whole wheat or rye products that are high in fiber, protein and complex carbohydrates, which control blood glucose levels and keep you full for longer.
3. Cardamom is Great!
Cardamom is a member of the ginger family of spices and comes from Asia as well as South America. The spice is known to regulate Type II diabetes and can be sprinkled on coffee, tea, yogurt, and even cereal. The spice is known to help decrease blood glucose levels by eighteen to thirty percent.
4. Maximize the Magnesium
Magnesium is a mineral known to help prevent the onset of Type II diabetes and should be consumed as much as possible. It is best to consume natural sources of magnesium such as spinach, fish, nuts, leafy greens and avocados. All of these foods have been proven to lower the risk of diabetes and can even aid in weight loss.
Buckwheat is an excellent source of fiber that you may have never heard of. It also does wonders for maintaining healthy blood sugar levels. Buckwheat comes in the form of soba noodles, which are a delicious substitute for rice or pasta, as well as in a number of powders that can be added to baked goods or even on top of a slice of (whole wheat) bread.
6. Drink in Moderation
Alcohol contains huge amounts of sugar, and anyone trying to watch out for their blood sugar should definitely moderate the amount of alcohol they consume. It is best to occasionally drink wine with dinner, and not after dinner when the same glass of wine could alter insulin levels in the blood.
7. Watch Fat Intake
It is important to watch the amount of saturated fats entering the body because these can seriously increase the chances of contracting diabetes. Saturated fats are usually found in fried food and junk food as they are cooked in unhealthy oils.
8. Exercise Daily
Getting in exercise each day is critical to maintaining normal blood sugar levels, even if it’s a brisk walk in the park.
Yes, this really is one of the tips that will lower your chances of developing diabetes. It was found that those who laugh have lower blood sugar levels than those who don’t laugh enough (which means that you should keep reading our jokes!)
10. Eat Grapefruit
Grapefruit has been proven to aid in weight loss as it affects the glucose metabolism, keeping insulin levels steady.
11. Do Resistance Training
Building muscle mass is important for burning more glucose out of your system. Training once to twice a week could significantly aid in preventing the occurrence of diabetes.
12. Get Enough Sleep
Sleep deprivation can affect blood sugar and insulin levels so it is important to get enough sleep each night. It is also essential to stop snoring. According to some studies, those who snore are more likely to develop diabetes (because snoring is often tied to being overweight).
13. Drink Decaf, Not Regular
Decaffeinated coffee slows down the rate at which the intestines absorb sugars and speeds up the absorption of sugar by the muscles.
14. Eat Smaller Meals
It is best to have a small meal and then another small meal (or the second half of a regular sized meal) later on (at half-hour intervals). It is also important to eat regularly so that insulin levels don’t spike, but remain stable throughout the day.
15. Learn Relaxation
Listen to soothing music or read an interesting book, whatever you need to do to relax. Meditation and yoga can also help if they are done properly and on a regular basis.