Diet Tips to Reduce Blood Sugar Levels

Your blood-sugar measurement is derived from how many milligrams (mg) of glucose (sugar) is present per deciliter (1/10 of a liter = dl) of blood. The normal blood-sugar range lies between 80 and 110mg/dl. If the blood-sugar level rises above 110, your energy level, mental function, mood and immune system can all be negatively affected.

Be Consistent

Do not overeat in one sitting. Many people feel they are too busy to eat during the day. Not eating during the day and then eating a large dinner negatively affects many aspects of your health, including blood sugar.

Don't Miss a Meal

Blood-sugar levels are at their highest after meals and at their lowest in the morning. To counteract this, eat breakfast, lunch and dinner and snack when needed. Small meals throughout the day keep blood-sugar levels in the healthy range.

Obey the Chart

Consume carbohydrates that are low on the glycemic index (see Resources). Avoid foods with a glycemic-index rating above 70.

Eat in Moderation

Avoid large serving sizes, regardless of a food's glycemic-index rating. Spaghetti is in the medium range on the scale, but the average serving size is at least 50g. Restaurants serve 150m of spaghetti in a serving, which will raise blood-sugar levels for an entire day.

Keep Moving

Exercise lowers blood-sugar levels. Try to exercise 30 minutes per day.

Resources

• Glycemic Index Chart