12. Plan Your Meals
Waiting until hunger strikes to plan your meal can lead to making choices that negatively affect your blood sugar levels. You don’t have to make an elaborate weekly meal plan, but knowing in advance what you will eat each day may help you stick to healthy options. Planning ahead can be as complicated as setting aside a few hours on the weekend to cook up and pre-package or freeze foods for the week ahead, or it can be as simple as taking a few minutes in the morning to decide what will be on the menu for that day.
11. Limit Carbohydrates
Carbohydrates are notorious for causing spikes in blood sugar levels. Meanwhile, studies indicate that low-carbohydrate eating plans such as vegetarian, high-protein, or Mediterranean diets decrease the risk of quick rises in blood sugar. This translates to better blood glucose control for diabetic patients. It also contributes to a reduced risk of obesity and the health risks associated with being overweight. The Mediterranean diet accentuates the consumption of fruits, vegetables, nuts, and whole grains. In addition, this diet encourages replacing butter with the healthier fats found in olive oil and using herbs and spices instead of salt.
10. Avoid Refined Carbohydrates Altogether
Not all carbohydrates are bad. Whole carbohydrates are components of whole fruits, whole grains, beans, and potatoes. However, the refined carbohydrates of refined sugar, white flour, white pasta, and white rice trigger sudden rises in blood sugar that can soon lead to crashes. If you adore pasta and bread, steer away from highly processed products and stick to their whole wheat or whole grain counterparts. Replace a white bagel with a whole wheat bagel thin and pair it with nut butter or a scrambled egg white for a dose of protein.