What is the best way to manage hyperglycemia in people who are not diabetic?
This article will explore the role diet plays in managing non-diabetic Hyperglycemia. Expect to find out about how important it is to regulate your diet, some tips for getting started, food examples that are beneficial to glycemic management, as well as additional tips to help you manage blood sugar.
How Diet is Important in Blood Sugar Management
Individuals with hyperglycemia that is not diabetic must control their blood sugar. According to a study by the American Journal of Clinical Nutrition, a healthy diet can have measurable effects on blood sugar levels. This reduces the likelihood of type 2 diabetes or other complications. While medication is available to help regulate blood glucose, lifestyle modifications such as dietary changes have been shown to work just as well, and without side effects.
Get Started: Nutritional Considerations for Non Diabetic Hyperglycemia
It's not difficult to start a blood glucose-regulating diet. It's important to include foods that are low in glycemic (GI) index, which is a measure of how food affects blood sugar levels. Harvard Health Publishing published a study that found low-GI food causes a gradual rise in blood glucose, which makes them a good choice for those with hyperglycemia.
Blood sugar-regulating foods
- Whole grains, such as whole grains like brown rice or whole wheat bread contain fiber that slows down the glucose release into the bloodstream. This results in a more stable level of blood sugar.
- Lean protein: Chicken, turkey, tofu, and fish do not directly affect blood sugar, but they can help you feel full and maintain a balanced diet.
- Low-carb vegetables such as spinach, broccoli and cucumber are all low in carbohydrates and help to manage blood sugar levels.
- Monounsaturated fats found in avocados and nuts do not increase blood sugar levels.
- Legumes: Legumes, beans, lentils and peas contain high levels of fiber, protein, and help to stabilize blood sugar.
- Berries contain antioxidants and fibre. Low GI and helps regulate blood sugar.
- Low-fat and non-fat dairy products will help you control your blood sugar.
- Whole fruit: As opposed to juices made from fruits, whole fruits are rich in fiber which helps control blood sugar.
- Seeds are rich in healthy fats, fiber and flaxseeds. They can also help to control blood sugar.
- Salmon is a good source of omega-3 fats, which promote heart health. It also does not cause blood sugar to spike.
Other Tips to Manage Non-Diabetic Hyperglycemia
Other lifestyle modifications can help control blood sugar. For example, regular physical activity can improve insulin sensitivity. American Diabetes Association suggests 150 minutes per week of aerobic activity at a moderate intensity. Even maintaining a healthy body weight, getting enough sleep and managing stress can help to manage blood sugar.
Conclusion
Conclusion: Diet plays a vital role in controlling blood sugar in hyperglycemia that is not diabetic. Diets rich in whole grains and lean protein, vegetables that are not starchy, as well as low-GI food can help to control glycemic levels. Adopting a lifestyle that includes physical activity and adequate sleep as well as stress management will also help regulate blood sugar.
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