How to Lower Blood Sugar With Diet

The incidence of type 2 diabetes is on the rise in America. Resistance to the body's naturally produced insulin characterizes this condition. Insulin helps your body process the glucose that it makes from the foods that you consume. According to the Mayo Clinic, the rise in adult onset diabetes is directly related to an increase in obesity in this country. One way to reduce blood sugar and decrease the risks of developing diabetes is to change your diet, which can also help you lose weight. This could help you avoid a lifetime of medication to control your blood sugar.

Instructions

• 1

  Develop a daily calorie intake plan with the help of a dietitian or diabetes educator. Learn how to calculate your total recommended daily exchange portions from each food group when planning home meals and eating out.

• 2

  Decrease your consumption of starchy carbohydrates and refined grains. Your body converts carbohydrates to glucose for energy. Eating excessive amounts of carbohydrates can result in too much glucose in your blood stream and blood sugar readings that are higher than normal. The Mayo Clinic suggests that your daily carbohydrate intake should be between 45 and 65 percent of your total daily calories. To achieve an ideal balance, increase your intake of fresh fruits and vegetables, whole grains and fiber.

• 3

  Reduce or eliminate calories from refined sugar. Try low-calorie sweeteners or alternatives like stevia and agave nectar in drinks and cooked food. Although some people use honey as an alternative to sugar, it actually contains more calories and carbohydrates than sugar.

• 4

  Decrease serving sizes and eat smaller portions to reduce the number of calories that you consume daily. When eating out, be aware that most portions in restaurants are at least double the recommended serving sizes.

• 5

  Cut your daily intake of saturated fat and trans fats. Switch to low-fat milk and eat more lean proteins. Use solid fats like butter and margarine sparingly, replacing these saturated fats with healthier alternatives such as olive oil, canola oil and nuts. Remember that all fats are high in calories.

• 6

  Eat the same amounts of food consistently and around the same times daily. This helps keep your blood sugar levels stable. It also helps regulate your metabolism, so that your body burns calories more efficiently.

• 7

  Drink alcohol only with food. It can cause low or high blood sugar, depending on what else you consume. Remember to include the alcohol calories when measuring your daily caloric intake.