How to Naturally Bring Down Blood Sugar

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Lowering blood sugar naturally can be done by focusing on eating fewer carbohydrates and finding ways to manage them based on an individual's lifestyle. Get healthier with advice from a registered dietitian in this free video about naturally bringing down blood sugar.

Part of the Video Series: Nutrition & Diet Tips
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Video Transcript

Hi, I'm Nancy Dell. I'm a Registered Dietitian and Certified Diabetic Educator. I own Nancy Dell and Associates Nutrition Counseling in Feeding Hills, Massachusetts. Today we're going to be talking about lowering your blood sugar naturally. To start let's just understand what happens to food when you eat it. Generally, when you eat food it becomes blood sugar. That blood sugar should normally be taken up by your cell and use for energy. But when your blood sugar goes too high, it can be, can be because of one of two reasons. First, it could be that the cell has too much fat in it. So when the blood sugar tries to go in there's no room. So simply losing weight can lower your blood sugar. Second, your blood sugar may go high because your body doesn't use its insulin properly. So insulin normally is the key that opens up the door to your cell so the blood sugar can go in. If your insulin is not working well, your blood sugar goes too high. In that case, you want to choose foods that don't make a lot of blood sugar. There are basically three things in foods; your fat, protein and carbohydrate. We're going to focus on the carbohydrate. That's the part of food that raises blood sugar the most. Now when we talk about carbohydrates, we're referring to the foods here circled in orange; mainly your fruits and fruit juices, your grain foods, your goodies as well as starchy vegetables like potato, corn, peas, beans; ice cream is a goody. There are also some carbohydrates in your yogurts and in your milk, we're less in concern with these; mainly concern with the lower portion of this chart. Now think about carbohydrates, kind of like this tennis ball; that when you, when I throw you this tennis ball, you can catch it. But if I throw you too many tennis balls at one time, you can't handle them. Same in the case of blood sugar. Too much carbohydrate at one time, you can't handle getting too much at one time. So you need to monitor your carbohydrates. You have three methods to do that. First is just the plate method. You can make sure that your plate is only one quarter carbohydrate. Second is to actually your grams of carbohydrate, to read your labels. Your dietitian can help you determine how much carbohydrate you should have at each meal. Generally, it might be somewhere between thirty grams to, per meal up to seventy five per meal depending on your activity level and your height and your weight. The third method is to use the exchange system that's been around for years where you can have a certain number of servings of carbohydrate foods at each meal; your starches, your fruits, your milk foods as well as starchy vegetables. So you can pick one of those three methods depending on what fits your lifestyle the best. Once you've decided the method, it's also important to make sure your carbohydrate foods are high fiber. So it's whole grains; whole grain breads, crackers; light breads are also very good because they're lower in carbohydrates; whole grain pasta and rice; whole grain cereals. Your fruits should be in the form of whole fruits not juices and when it comes to the milk foods we're less concern unless you're in insulin with these milk foods; but you will get some carbohydrates in milk and in yogurt. So when you want to manage your blood sugar naturally, you want to think about focusing on carbohydrates and managing them in one of the three methods depending on what's fits, fits your lifestyle the best. But basically, it's only going to fill a quarter to your plate and be a fist size whether you're counting carbs or using the exchange system and then make sure your carbs are high in fiber.


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