Mastering Blood Sugar Control: Beyond Low Carb Strategies

Check sugar content of food: Simply focusing on low-carb options may not be sufficient if those options are still high in sugar. Carbohydrates can be divided into sugars, starches, and fibers. While a low-carb diet aims to reduce overall carbohydrate intake, it's crucial to pay attention to the type of carbohydrates consumed. Sugars can significantly impact blood sugar levels, so checking the sugar content of foods is essential. Opting for foods with lower sugar (3g or less per serving) content can help better manage blood sugar levels.

Make protein sources your main meals: Protein plays a vital role in blood sugar management. Unlike carbohydrates, protein has a minimal effect on blood sugar levels. Including protein-rich foods such as lean meats, poultry, fish, eggs, tofu, legumes, and nuts as the main component of meals can help stabilize blood sugar levels. Additionally, protein can promote feelings of fullness and satiety, reducing the likelihood of overeating or snacking on high-carb, sugary foods.

Avoid ultra-processed foods: Ultra-processed foods are typically high in refined carbohydrates, added sugars, unhealthy fats, and various additives. Even if labeled as "keto" or low-carb, these foods can still negatively impact blood sugar levels and overall health. Instead, focus on whole, minimally processed foods such as fruits, vegetables, whole grains, proteins, and healthy fats. These nutrient-dense options provide essential vitamins, minerals, and fiber while promoting stable blood sugar levels.

Eat every 2-3 hours: Spreading out meals and snacks throughout the day can help prevent large fluctuations in blood sugar levels. Eating every 2-3 hours provides a steady supply of nutrients to the body, preventing drops or spikes in blood sugar. This approach can also help regulate appetite and prevent overeating during main meals. When choosing snacks between meals, opt for balanced options that combine protein, healthy fats, and fiber to help maintain stable blood sugar levels.

Move more & correct with insulin less: Regular physical activity is key to managing blood sugar levels. Exercise helps increase insulin sensitivity, allowing cells to more effectively absorb glucose from the bloodstream, thus lowering blood sugar levels. By incorporating regular exercise into your routine, you may require less insulin to regulate blood sugar levels, reducing the risk of insulin resistance and other complications associated with diabetes.