4. Indulge in Whole Grains
If you love bread, you may be distressed to know that white breads are high in the carbohydrates that quickly raise blood glucose levels. If you love carbohydrates, look for ways to exchange unhealthy options for delicious, nutrient-rich items. Swap out breads made from processed white flour and give rich, hearty whole grain breads a try. Pumpernickel, rye, and whole wheat breads have a low glycemic index and contain the fiber so important for digestion and satiety. Swap out your morning blueberry muffin for a bowl of fiber-rich oatmeal sprinkled with blueberries and a dash of pure maple syrup.
3. Consume Nuts and Seeds
Nuts and seeds are rich in dietary fiber, high in protein, and may decrease the risk of diabetes. They also contain antioxidants important to heart health. Furthermore, nuts are high in omega-3 fatty acids, vitamin E, and vitamins and minerals such as calcium and potassium. Enjoy a handful of raw walnuts as a mid-afternoon snack. Sprinkle pumpkin seeds or pecans on your morning bowl of oatmeal. Spread all-natural almond butter on pumpernickel bread for a fiber-rich sandwich that won’t raise your blood sugar.Related: 13 Foods That Lower Your Blood Sugar
2. Cook with Garlic
Studies have suggested that garlic plays a part in lowering blood glucose levels. Components of garlic may improve insulin sensitivity and production. Add minced garlic to salad dressings, salsa, or pesto. Saute garlic with onions when preparing savory soups or casseroles. Sprinkle olive oil and garlic on vegetables and roast in the oven for a flavorful side dish. Include garlic in mashed potatoes for a burst of flavor or simmer a pot of fragrant garlic soup on a cold or rainy day.
1. Stay Hydrated
The benefits of drinking water are easily overlooked. However, keeping your body well hydrated allows it to function at peak performance. When your body is dehydrated, your body releases stress hormones such as cortisol, epinephrine, and norepinephrine. These hormones can cause an increase in blood sugar levels. Be sure to drink a glass of water first thing each morning to rehydrate your body after sleeping. Keep a water bottle on hand for sipping throughout the day. Snack on fruits with high water content, such as grapes or watermelon, to provide your body with other sources of hydration.Related: 10 Blood Sugar Balancing Snacks