Dietician shares ‘simple ways’ to reduce blood sugar levels
It is normal to indulge in richer foods and sugary drinks during the festive season, and many Britons will have enjoyed a full Christmas dinner today.
If you are conscious of your blood sugar levels for the remainder of the festive period, however, an expert has exclusively shared some tips that could be useful.
The dietician has shared seven pieces of advice that can help you regulate glucose, including filling up on foods high in fibre, protein and healthy fats.
Doing some quick exercise after a meal, getting plenty of sleep and managing stress will also help your levels during the festive period, said Vandana Sheth, RDN, CDCES, FAND, registered dietitian nutritionist, plant-based and diabetes expert.
Opt for high-fibre foods but be wary of processed items
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Seven tips to lower blood sugar levels
Get plenty of fibre
Vandana said: “Fill half your plate with fibre-rich goods like veggies, beans, lentils and whole grains. This will slow down digestion and prevent blood sugar spikes. Consider roasted veggies, bean soup or lentil salad.”
Smart pairing
She explained: “Enjoy carbs with some protein or healthy fats. For example, apple with nut or seed butter. This pairing will help curb hunger and stabilise blood sugar.”
Stay hydrated
Vandana continued: “Enjoy water as the preferred choice for hydration or unsweetened drinks throughout the day.”
Move more
“Consider a quick 15-minute walk, especially after meals to help your muscles use glucose more effectively and keep blood sugar levels steady. This is a simple way to lower blood sugar levels,” she added.
Limit added sugar
The expert said: “Cutting back on sugary drinks, desserts and other foods with refined carbs can help avoid unnecessary glucose spikes.”
A quick walk after meals can help, according to the dietician
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Sleep hygiene
Vandana continued: “Inadequate sleep can disrupt hunger-fullness hormones and cues which can make blood sugar management harder.”
Stress management
The expert added: “Stress can raise blood sugar levels – incorporating daily stress management techniques such as mindfulness practice, yoga, breathing exercises or even a pause during a busy day can help better manage blood sugar levels.”
Following all these steps can help you to manage your blood glucose levels. She said: “The bottom line is that making small, consistent steps can create big results when it comes to more effective blood sugar management.”
While these tips can prove useful, anyone struggling with their blood sugar levels should seek advice from a medical professional.