How can I lower my blood sugar?

High blood sugar is not good for your health. If you find that your blood sugar is high, you should control it through diet and lifestyle adjustments. Common ways include having proper nutritional proportions, avoiding eating nuts as much as possible, choosing fruits carefully, and not eating fruits with high sugar content as this will have a great impact.

What should you pay attention to in your diet for people with high blood sugar? Patients with high blood sugar should pay attention to limiting their sugar intake in their diet, otherwise it will cause great harm to their health.

1. The proportions of the three major nutrients should be appropriate . While limiting total calories, there should be an appropriate ratio between the three major nutrients: carbohydrates (sugar), protein and fat. Generally speaking, the calories provided by the three should account for 50%-60%, 25%-35%, and 10%-15% of the total calories respectively. Pregnant women, nursing mothers, children, and those who are emaciated or have wasting diseases can increase protein intake appropriately. The fat proportion of thin people can be appropriately increased.

2. Nuts . The main ingredient of nut foods (peanuts, melon seeds, walnuts, almonds, pine nuts, hazelnuts) is oil (about 50%), and they contain a certain amount of carbohydrates, so they should be eaten less or not. If you use it to satisfy your hunger, it will not only increase your blood sugar, but also make you fat and increase pancreatic resistance.

3. Do not eat fruit when blood sugar is not well controlled. When blood sugar is under control, try eating fruit. That is, eat fruit when blood sugar level is lowest between meals. Test blood sugar half an hour to one hour or two hours after eating. What fruit to eat and how much to eat should be based on the standard of not having high blood sugar.

What is the most effective way to lower blood sugar?

1. Increase your activity level

People with type 2 diabetes generally achieve better blood sugar control with increased exercise. Even simple exercise, such as walking for 20 minutes a day, can effectively improve insulin resistance and reduce weight as long as you stick to it. Studies have confirmed that through proper exercise, diabetic patients can indeed reduce the dosage of hypoglycemic drugs, and can even completely stop taking drug treatment.

2. Don’t process “coarse” grains into fine grains

Controlling the fineness of grain grinding is critical. Taking bread as an example, the food GI of white bread is 70, but that of bread mixed with 75% to 80% barley grains is 34, so it is recommended to use coarse grains instead of refined grains.

3. Use a small plate

Choosing small-sized tableware can reduce food intake, reduce food cravings and calorie intake, and maintain a reasonable weight.

4. Change your breakfast to a thick one

Since porridge is heated for a long time, starch is easily converted into dextrin and then easily decomposed into glucose. At the same time, porridge is in a semi-fluid state, and the stomach emptying time after eating is relatively short, so eating porridge is more likely to increase postprandial blood sugar than eating staple foods. Therefore, it is best not to drink only porridge for breakfast, but to eat some "thick" food and stick to eating staple foods.

5. You must plan your food intake

Losing just 5% of body weight can reduce the risk of diabetes by 70% in obese people. Calculate your daily intake and see how much less you should eat.

6. Increase Vitamin C Intake

Increasing the amount of antioxidants such as vitamin C in the diet can prevent damage to the arterial walls, reduce plaque accumulation and heart disease, and thus effectively reduce the occurrence of diabetic complications. Increasing the proportion of fruits and vegetables in your diet can provide the best source of antioxidants.