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How To Maintain A Healthy Blood Sugar Range

 

 

Here are some tips on controlling blood sugar:

1.     Maintain A Healthy Body Weight.

Losing excess body fat especially around the waist promotes healthy blood sugar levels and has been shown to reduce the risk for developing diabetes.  As little as a 7% reduction in excess fat may decrease the risk of developing diabetes by as much as 58%. 

One thing you can aim for as a benchmark is your waist measurement.  A measurement of 35 inches or more for women and 40 inches for men is associated with the development of insulin resistance and high blood sugars.

2.     Adopt A Regular Exercise Schedule.

Not only can a consistent exercise program help to lose excess weight, it can also increase insulin sensitivity.  When you have improved insulin sensitivity, this means your cells are better able to use the sugars in your bloodstream and it isn’t accumulating to a hyperglycemia level. 

3.    Control The Carbs You Eat

When we eat too many carbs, this can develop into problems with insulin function that causes glucose levels to rise.  A recommendation to controlling carb intake is to follow a food exchange system, or count carbs according to the American Diabetes Association (ADA).⁶  When following these methods, it can help you plan your meals and further improve healthy blood sugar levels. 

Other studies show that a low-carb diet helps to reduce blood sugar levels and keep the body from having blood sugar spikes.

4.    Increase Your Fiber Intake

When you increase fiber intake, it can slow carb digestion and the rate in which sugar is absorbed into the body.  This helps to control healthy blood sugar levels since there is less glucose floating around in the blood at the same time. 

Soluble fiber has been specifically shown to be able to lower blood sugar levels.  Try to incorporate foods such as fruits, vegetables and legumes to increase your fiber intake.

To learn more about how to maintain healthy blood sugars click the next page image below to learn everything you need to know from A to Z.