How to lower your blood sugar the natural way

It is no secret that Filipinos have a sweet tooth. They love adding sugar to their food and drinks, whether it’s appetizers, main course, sawsawan, merienda, or desserts. To name a few, Pinoys are fond of eating panucha, sweet and spicy dilis, halo-halo, kakanin, turon, leche flan, tocino, sago’t gulaman, and so on. Even their version of spaghetti is sweet. Pinoys also love eating their sweet and savory dishes with cooked white rice, a staple food in the Philippines.

Although enjoying good food is a favorite bonding time of many Filipinos, keep in mind that consuming too much sugar can become a precursor to Type 2 diabetes. It’s alarming that 1 in 14 Filipino adults suffer from diabetes. You can avoid being a part of the rising cases of Filipino diabetics by following these simple ways to naturally lower your blood sugar.

Cut down on sugar and refined carbohydrates

Sugar and refined carbohydrates can cause a spike in your blood sugar and insulin levels, which may eventually lead to Type 2 diabetes. Cut down on the intake of sugar and refined carbohydrates such as white rice, white bread, cakes, cookies, kakanin, potatoes, and many breakfast cereals. Opt for complex carbohydrates such as whole grains, vegetables, and oatmeal.

Eat more fiber

Fiber is a vital part of a healthy diet because of its many benefits, which include helping prevent or manage diabetes. Eating food rich in fiber (berries, avocados, beans, lentils, chia seeds, whole grains, etc.) is good for you because it slows carb digestion, thus aiding in the gradual rise in blood sugar levels.

Choose water as a beverage

Harsh truth: A 16-ounce bottle of Coke contains 52 grams of sugar (190 calories) – that’s equivalent to around 12 teaspoons!

Soft drinks, milk teas, sweetened juices, and other sweetened drinks have a high sugar content that increases the risk of Type 2 diabetes. A study shows that individuals who consumed more than 2 servings of sweetened drinks per day had a 20% increased risk of Type 2 diabetes. Choosing water instead of sweetened drinks is a quick way to lose weight and prevent health issues.

Select foods that have a low glycemic index

You can regulate your calorie intake and reduce blood sugar levels and insulin by avoiding large portion sizes. Portion control can also help you maintain a moderate weight. It’s best to slash all-you-can-eat buffets from your dining choices when going out with family or friends to avoid derailing your diet.

Time to get moving

If you’re the Type who sits most of the day because of work, then you lead a sedentary lifestyle. Inactivity can change the body’s metabolism, including insulin resistance, which can result in Type 2 diabetes. Reduce this risk by exercising (brisk walking, jogging, biking, dancing, swimming, aerobics, playing sports, etc.) for at least 30 minutes, five days per week. Engaging in regular exercise enables your muscles to utilize blood sugar for energy and muscle contraction.

In a nutshell

You can avoid the onset of Type 2 Diabetes by following these natural ways to manage your blood sugar levels. Make an effort to cut down on sugar and refined carbohydrates, eat more fiber, and choose foods that have a low glycemic index. In addition, drink water instead of sugary drinks and be mindful of your portions. Last, but not least, engage in regular exercise. Always make health a priority by embracing good lifestyle choices and protecting yourself and loved ones by getting high quality healthcare plans.

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