How to Maintain Healthy Blood Sugar Levels

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The best way to maintain healthy blood sugar levels is to exercise regularly, control carbohydrate intake, eat several small meals a day and mix proteins, fats and carbs in one meal. Control blood sugar levels with information from a registered and licensed dietitian in this free video on healthy eating.

Part of the Video Series: Health & Nutrition
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Video Transcript

My name is Christina Marquette and I'm a registered and licensed dietitian with Marquette Nutrition and Fitness and I'm going to talk to you about how to maintain healthy blood sugar levels. The two primary factors in maintaining healthy blood sugar levels are diet and exercise. As far as your diet is concerned you want to make sure that you control your carbohydrate intake. Now everybody needs carbohydrates. That's the primary source of fuel for your body. It's really the preferred source of fuel for your brain so you have to have some carbohydrate you just want to make sure that you don't consume too much. So for example a good starting point for most women is to limit their carbohydrate to about three servings per meal. For most men a good starting point is to limit their carbohydrate to about four servings per meal. The other thing that's important is that you do eat a bare minimum of three meals day. It's actually better if you can have several small meals and snacks spread throughout your day so that you're really eating four to six times in the day. That allows you to eat smaller portions and yet still feel satisfied. Another thing to keep in mind when you're planning your meals is that it's always a good idea to include some protein and to include some healthy fat every time you have carbohydrate. And the main reason is that your stomach will tend to digest protein and fat much more slowly. Those types of foods also do not raise blood sugar. Carbohydrate tends to get digested very quickly and that is what raises blood sugar. So if you combine the protein and the fat with the carbohydrate, when it's all mixed together in your stomach the protein and the fat will slow down how fast your stomach can process the carb. Therefor your blood sugar will not rise as high and it will stay more in that middle range for a longer period of time. The exercise helps because it basically sensitizes your muscle cells, your tissues, to the insulin that your body naturally produces. So your body will respond better to the insulin it's producing and therefor will help keep your blood sugar at normal levels. So those are the two basic keys. Is controlling your carbohydrate intake and getting sufficient exercise. For somebody who has diabetes and they're already on medications, the medication would be the third aspect in keeping their blood sugar at healthy levels.


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