Controlling blood sugar -
In fact, the American Diabetes Association ADA echoes the dietary guidelines recommended for the general public: A diet centered on fruits, vegetables, whole grains, legumes peas and beans , and low-fat dairy products.
However, you'll want to pay special attention to your carbohydrate intake. Make sure you choose your carbohydrates wisely — ideally, from vegetables, whole grains, and fruits. Try to avoid highly refined carbohydrates such as white bread, pasta, and rice, as well as candy, sugary soft drinks, and sweets.
Refined carbohydrates tend to cause sharp spikes in blood sugar, and can boost blood triglyceride levels. Vegetables, fruits, and whole grains not only provide more nutrition per calorie than refined carbohydrates, they also tend to be rich in fiber. Blood is drawn from a vein venipuncture , usually from the inside of the elbow or the back of the hand.
A needle is inserted into the vein, and the blood is collected in an air-tight vial or a syringe. Preparation may vary depending on the specific test. A person with diabetes constantly manages their blood's sugar glucose levels.
After a blood sample is taken and tested, it is determined whether the glucose levels are low or high. If glucose levels are too low carbohydrates are ingested. If glucose in the blood is too high, the appropriate amount of insulin is administered into the body such as through an insulin pump.
Know the basic steps for managing your diabetes. Poorly managed diabetes can lead to many health problems. Diabetes is on the rise worldwide, and is a serious, lifelong disease that can lead to heart disease, stroke, and lasting nerve, eye and foot problems. Let's talk about diabetes and the difference between the three types of diabetes.
So, what exactly is diabetes and where does it come from? An organ in your body called the pancreas produces insulin, a hormone that controls the levels of your blood sugar. When you have too little insulin in your body, or when insulin doesn't work right in your body, you can have diabetes, the condition where you have abnormally high glucose or sugar levels in your blood.
Normally when you eat food, glucose enters your bloodstream. Glucose is your body's source of fuel. Your pancreas makes insulin to move glucose from your bloodstream into muscle, fat, and liver cells, where your body turns it into energy.
People with diabetes have too much blood sugar because their body cannot move glucose into fat, liver, and muscle cells to be changed into and stored for energy. There are three major types of diabetes. Type 1 diabetes happens when the body makes little or no insulin.
It usually is diagnosed in children, teens, or young adults. This disease often occurs in middle adulthood, but young adults, teens, and now even children are now being diagnosed with it linked to high obesity rates.
In Type 2 diabetes, your fat, liver, and muscle cells do not respond to insulin appropriately. Another type of diabetes is called gestational diabetes. It's when high blood sugar develops during pregnancy in a woman who had not had diabetes beforehand.
Gestational diabetes usually goes away after the baby is born. But, still pay attention. These women are at a higher risk of type 2 diabetes over the next 5 years without a change in lifestyle. If you doctor suspects you have diabetes, you will probably have a hemoglobin A1c test.
This is an average of your blood sugar levels over 3 months. You have pre-diabetes if your A1c is 5. Anything at 6. Type 2 diabetes is a wake up call to focus on diet and exercise to try to control your blood sugar and prevent problems.
If you do not control your blood sugar, you could develop eye problems, have problems with sores and infections in your feet, have high blood pressure and cholesterol problems, and have kidney, heart, and problems with other essential organs.
People with Type 1 diabetes need to take insulin every day, usually injected under the skin using a needle. Some people may be able to use a pump that delivers insulin to their body all the time. People with Type 2 diabetes may be able to manage their blood sugar through diet and exercise.
But if not, they will need to take one or more drugs to lower their blood sugar levels. The good news is, people with any type of diabetes, who maintain good control over their blood sugar, cholesterol, and blood pressure, have a lower risk of kidney disease, eye disease, nervous system problems, heart attack, and stroke, and can live, a long and healthy life.
Checking your blood sugar levels often and writing down, or using an app to track the results will tell you how well you are managing your diabetes. Talk to your doctor and diabetes educator about how often you should check your blood sugar.
Usually, you will test your blood sugar before meals and at bedtime. You may also check your blood sugar:. Keep a record for yourself and your provider.
This will be a big help if you are having problems managing your diabetes. It will also tell you what works and what doesn't work, to keep your blood sugar under control. Write down:. You and your provider should set a target goal for your blood sugar levels for different times during the day.
If your blood sugar is higher than your goals for 3 days and you don't know why, call your provider. Random blood sugar values are often not that useful to your provider and this can be frustrating to people with diabetes.
Often fewer values with more information meal description and time, exercise description and time, medicine dose and time related to the blood sugar value are much more useful to help guide medicine decisions and dose adjustments. For people with type 1 diabetes, the American Diabetes Association recommends that blood sugar targets be based on a person's needs and goals.
Talk to your doctor and diabetes educator about these goals. A general guideline is:. For people with type 2 diabetes, the American Diabetes Association also recommends that blood sugar targets be individualized. Talk to your doctor and diabetes educator about your goals.
High blood sugar can harm you. If your blood sugar is high, you need to know how to bring it down. Here are some questions to ask yourself if your blood sugar is high. Call your provider if your blood sugar is too high or too low and you do not understand why.
When your blood sugar is in your target range, you will feel better and your health will be better. Atkinson MA, Mcgill DE, Dassau E, Laffel L. Type 1 diabetes.
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Your range may be different if you have other health conditions or if your blood sugar is often low or high. Make sure to get an A1C test at least twice a year. A1C results tell you your average blood sugar level over 3 months.
A1C results may be different in people with hemoglobin problems such as sickle cell anemia. Work with your doctor to decide the best A1C goal for you. If after taking this test your results are too high or too low, your diabetes care plan may need to be adjusted.
When visiting your doctor, you might keep these questions in mind to ask during your appointment. If you have other questions about your numbers or your ability to manage your diabetes, make sure to work closely with your doctor or health care team.
Skip directly to site content Skip directly to search. Español Other Languages. Monitoring Your Blood Sugar. Español Spanish Print. Minus Related Pages. Make Friends With Your Numbers. Getting an A1C Test Make sure to get an A1C test at least twice a year.
Your A1C result will be reported in two ways: A1C as a percentage. Estimated average glucose eAGin the same kind of numbers as your day-to-day blood sugar readings. Questions To Ask Your Doctor When visiting your doctor, you might keep these questions in mind to ask during your appointment.
What is my target blood sugar range? How often should I check my blood sugar? What do these numbers mean? Are there patterns that show I need to change my diabetes treatment? What changes need to be made to my diabetes care plan?
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: Controlling blood sugar| 12 Healthy Ways to Lower Your Blood Sugar | Tell your health care professional if Controlling blood sugar blod afford your medicines or if Calcium and exercise performance Benefits of aerobic exercise any side effects from blooc medicines. Zugar Sci Sports Exerc. Other ways to lower blood sugar levels. S for Stop smoking Not smoking is especially important for people with diabetes because both smoking and diabetes narrow blood vessels. Atkinson F, Cohen M, Lau K, Brand-Miller JC. Eat a Protein-Rich Breakfast. |
| 17 Foods to Lower Your Blood Sugar | Yuan X, Wang J, Yang S, Gao M, et al. Johnson EC, Bardis CN, Jansen LT, Adams JD, et al. Yesmin F, Ali MOI, Sardar MMR, Munna MK, et al. As such, reducing your carb intake can aid blood sugar regulation. These health problems include heart disease, stroke, kidney disease, nerve damage, and eye disease. Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a powerful antidiabetic compound. |
| How to Use a Blood Sugar Meter | Diabetes mellitus. Merck Manual Professional Version. Accessed April 14, Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes — Your game plan to prevent type 2 diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Accessed April 8, Melmed S, et al. Therapeutics of type 2 diabetes mellitus. Williams Textbook of Endocrinology. Elsevier; Interactive Nutrition Facts label: Dietary fiber. Food and Drug Administration. Accessed April 16, Department of Health and Human Services and U. Department of Agriculture. Interactive Nutrition Facts label: Monounsaturated and polyunsaturated fats. Classification and diagnosis of diabetes: Standards of Medical Care in Diabetes — Products and Services Assortment of Health Products from Mayo Clinic Store A Book: The Essential Diabetes Book. 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Get the Mayo Clinic app. The secret is hemp hearts, the seeds of the hemp plant technically considered a nut , which, the Cleveland Clinic notes, have the most protein of any seeds, plus vitamin E , potassium , and omega-3 fatty acids. When blended, the seeds are a flavorful source of protein, per the USDA. Paying attention to carbohydrates is important for people with type 2 diabetes. How many carbs per meal are ideal? How much you exercise, your weight, and your age can all affect how long sugars stay in your system, according to the CDC. A typical starting point for people with diabetes is to limit carb intake and make adjustments according to your blood glucose readings or as recommended by a dietitian, Crandall says. They are also in fruits, vegetables, sweets, and dairy, so you have to take all of those into consideration as well, Crandall says. RELATED: 8 Fruits That Are Good for People With Diabetes. One way to keep carbs under control is by eating in moderation. Both Weisenberger and Crandall say to keep an eye on carbs, even while snacking. It can help stabilize your blood sugars, Crandall says. It also plays a role in weight management and can lower your risk of cardiovascular disease, according to a review published in Fiber plays a preventative role, too. Studies have found that high-fiber diets can reduce the incidence of type 2 diabetes by 15 to 19 percent compared to low-fiber diets, according to a study. Beans are another good source of fiber. People with type 2 diabetes who ate at least a cup of legumes beans, chickpeas, and lentils daily for three months had lower blood glucose levels as measured by the A1C test, according to a study from Beans also are an excellent source of folate, which is linked to a lower risk of cardiovascular disease, a common diabetes complication, according to the National Institutes of Health. Men should aim for 30 to 38 g of fiber per day, and women should consume 21 to 25 g per day, according to the Mayo Clinic. RELATED: 7 Healthy Meal Tips for People With Type 2 Diabetes. Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control, Weisenberger says. Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a small study published in Lack of sleep is also linked with other health conditions, including obesity, heart disease, and stroke, according to the Division of Sleep Medicine at Harvard Medical School. The National Sleep Foundation recommends aiming for seven to nine hours of uninterrupted sleep per night. Carrying around extra weight is one of the main causes of insulin resistance , keeping the blood sugar—lowering hormone from working properly, according to the National Institute of Diabetes and Digestive and Kidney Diseases. And a study published in found modest weight loss — losing 5 to 10 percent of body weight — resulted in improved insulin sensitivity and glucose tolerance. Staying hydrated is an easy way to stay in control of your blood sugar levels. One study found the more water study participants drank, the less likely they were to develop high blood sugar. More specifically, the study found people who drank less than ½ liter of water per day were at increased risk of developing blood sugar issues. The idea is that water helps flush glucose out of the body. How can you burn off tension? Yoga and meditation can help people lower their blood sugar levels, Weisenberger says. A study involving 27 nursing students found a combination of yoga and meditation practiced for one hour once a week led to reduced levels of stress and lower blood glucose levels after 12 weeks. Crandall also suggests taking a few deep breaths, going for a walk, playing with your pet for a few minutes, or listening to a fun song. Indeed, the CDC notes that less water in your body is linked with a higher blood sugar concentration. RELATED: Is Stress the Source of Your Blood Sugar Swings? This is especially true for those who have diabetes. A high-protein breakfast has an edge over breakfasts that are high in carbohydrates, according to research from the University of Missouri-Columbia. In the research, women ages 18 to 55 consumed meals with similar calories, fat , and fiber contents — but differing amounts of protein. The best breakfasts contained 39 g of protein and led to lower post-meal glucose spikes than the meals with less protein, the researchers found. Besides, eating breakfast may help overweight people with type 2 diabetes shed extra pounds. Of the participants in the National Weight Control Registry who maintained at least a pound weight loss for at least one year, 78 percent said they eat breakfast daily. And the effect will last through your next meal, Weisenberger says. Interestingly, resistant starch can change with heat, and some foods, like rice , are higher in resistant starch when cooked and cooled than when cooked and served warm, according to Johns Hopkins Medicine. Just be sure to keep carb count in mind when incorporating foods with resistant starch into your diet. Beckerman, MD , a cardiologist with Providence Heart Clinic in Portland, Oregon. Crandall tells patients that exercise is like spring cleaning for the body. Because exercise can immediately reduce blood sugar levels in people with type 2 diabetes, work with your healthcare team to determine the right amount of activity and timing for you. A study published in found exercising 30 minutes after the start of a meal is usually best for maintaining blood sugar controls. RELATED: 7 Tips for Staying Motivated to Exercise When Managing Diabetes. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. 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| Main Content | Interestingly, studies have found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics and for at least 8 weeks 69 , Probiotic-rich foods include fermented foods, such as:. Insulin is a hormone that balances blood sugar in the body. These are defined as excessive thirst, urination, and appetite, respectively. Many of them include making lifestyle changes, like managing your weight, stress levels, and sleep quality, exercising, and staying hydrated. That said, some of the biggest improvements have to do with your dietary choices. Be sure to talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Blood sugar spikes are when your blood sugar rises and then crashes after eating. This article explains 12 simple ways to avoid blood sugar spikes. Sugary sodas can cause cravings. Here's a guide on how to stop drinking soda. Managing diabetes isn't as simple as just eating right and exercising. Many factors impact our blood sugars, and we might not even know it. What foods help you decrease both your blood sugar and cholesterol? Our nutrition expert answers your question. Several methods can reduce high blood sugar levels at home. Here's how to lower blood glucose, when to go to the emergency room, and when to see a…. If you have type 2 diabetes, you know how important your dietary choices are. Learn how to get the nutrients you need while managing your blood sugar…. The glycemic index GI is a value used to measure how much a specific food increases your blood sugar levels. This article reviews all you need to…. The foods you eat can have a major impact on diabetes and blood sugar levels. Here are 16 foods to get you on your way to managing diabetes. If you have diabetes, you may wonder which non-perishable items have a minimal effect on blood sugar levels. Here are 18 great non-perishable foods…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Easy Ways to Lower Blood Sugar Levels Naturally. Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Arlene Semeco, MS, RD — Updated on October 30, Explore our top resources. Exercise regularly. Manage your carb intake. Eat more fiber. Drink water and stay hydrated. Implement portion control. Choose foods with a low glycemic index. Try to manage your stress levels. Monitor your blood sugar levels. Get enough quality sleep. Eat foods rich in chromium and magnesium. Consider adding specific foods to your diet. Maintain a moderate weight. Eat healthy snacks more frequently. Eat probiotic-rich foods. Frequently asked questions. The bottom line. How we reviewed this article: History. Oct 30, Written By Arlene Semeco. Sep 14, Medically Reviewed By Imashi Fernando, MS, RDN, CDCES. Share this article. Read this next. How to Prevent Blood Sugar Spikes. How to Stop Drinking Soda: A Complete Guide. What Can I Eat to Keep My Blood Sugar and Cholesterol Low? By Jillian Kubala, MS, RD. Think about being overtired and overstressed. She adds that when more insulin is produced, in response, that increases hunger and you eat more calories. Here are some tips to put the spiral to bed. A paper published in The American Journal of Clinical Nutrition summarizing data from about a dozen studies found that tucking into at least half a cup of the dairy dessert per week was associated with a 19 percent decrease in diabetes risk even higher than the 14 percent risk reduction seen with yogurt. That is to say, for instance, people who are healthy and already at lower risk for developing diabetes might have felt more at ease having rocky road, while those who were already at higher risk for developing the chronic disease might have had less. Mark Pereira, an epidemiologist at the University of Minnesota, has long wrestled with the ice cream—diabetes risk reduction correlation in his own research. So, for now at least, experts still suggest savoring ice cream in moderation — and not for prevention. Michael Schroeder is a freelance health writer and editor who's covered everything from chronic disease and mental health to medication side effects. His stories have been published in a range of print and digital publications, including Time, U. Discover AARP Members Only Access. Already a Member? Beyond BMI: Medical Breakthroughs in Weight Loss. Surprising Foods That Can Spike Blood Sugar. See All. AARP Rewards. 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Not smoking is especially important for people with diabetes because both smoking and diabetes narrow blood vessels. Blood vessel narrowing makes your heart work harder. If you smoke or use other tobacco products, stop. You can start by calling the national quitline at QUITNOW or For tips on quitting, go to SmokeFree. Keeping your A1C, blood pressure, and cholesterol levels close to your goals and stopping smoking may help prevent the long-term harmful effects of diabetes. These health problems include heart disease, stroke, kidney disease, nerve damage, and eye disease. You can keep track of your ABCs with a diabetes care record PDF, KB. Take it with you on your health care visits. Talk about your goals and how you are doing, and whether you need to make any changes in your diabetes care plan. Make a diabetes meal plan with help from your health care team. Following a meal plan will help you manage your blood glucose, blood pressure, and cholesterol. Choose fruits and vegetables, beans, whole grains, chicken or turkey without the skin, fish, lean meats, and nonfat or low-fat milk and cheese. Drink water instead of sugar-sweetened beverages. Choose foods that are lower in calories, saturated fat , trans fat , sugar, and salt. Learn more about eating, diet, and nutrition with diabetes. Set a goal to be more physically active. Try to work up to 30 minutes or more of physical activity on most days of the week. Brisk walking and swimming are good ways to move more. If you are not active now, ask your health care team about the types and amounts of physical activity that are right for you. Learn more about being physically active with diabetes. Following your meal plan and being more active can help you stay at or get to a healthy weight. If you are overweight or obese, work with your health care team to create a weight-loss plan that is right for you. Take your medicines for diabetes and any other health problems, even when you feel good or have reached your blood glucose, blood pressure, and cholesterol goals. These medicines help you manage your ABCs. Ask your doctor if you need to take aspirin to prevent a heart attack or stroke. Tell your health care professional if you cannot afford your medicines or if you have any side effects from your medicines. Learn more about insulin and other diabetes medicines. For many people with diabetes, checking their blood glucose level each day is an important way to manage their diabetes. Monitoring your blood glucose level is most important if you take insulin. The results of blood glucose monitoring can help you make decisions about food, physical activity, and medicines. The most common way to check your blood glucose level at home is with a blood glucose meter. You get a drop of blood by pricking the side of your fingertip with a lancet. Then you apply the blood to a test strip. The meter will show you how much glucose is in your blood at the moment. Ask your health care team how often you should check your blood glucose levels. Make sure to keep a record of your blood glucose self-checks. You can print copies of this glucose self-check chart. Take these records with you when you visit your health care team. Continuous glucose monitoring CGM is another way to check your glucose levels. Most CGM systems use a tiny sensor that you insert under your skin. If the CGM system shows that your glucose is too high or too low, you should check your glucose with a blood glucose meter before making any changes to your eating plan, physical activity, or medicines. A CGM system is especially useful for people who use insulin and have problems with low blood glucose. |
| Recommended Target Ranges | Take Control of Your Diabetes Know the basic steps for managing your diabetes. You can still eat some carbs when monitoring your blood sugar. Your range may be different if you have other health conditions or if your blood sugar is often low or high. Think about being overtired and overstressed. To optimize the benefits, consider taking that walk after you eat. Classification and diagnosis of diabetes: Standards of Medical Care in Diabetes — |
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der Glanz
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