A Guide For Our Elevated Blood Sugars

Few important tips to manage your blood sugars if you are diabetic. By following these tips in your day today life it can give a good aid in to control your blood sugars.

1: Switching from refined cereals and grains to whole cereals and grains like quinoa, Barnyard Millet, pearl millet and oats as they are high in fibre which can prevent instant sugar spike.

2. Walk for at least 5 days in a week as walk improves insulin sensitivity in Diabetes.

3. Inclusion of protein is important. The ideal requirement is 0.8 gram per kg body weight. It can be achieved by including 1 source of protein in every meal of yours like eggs , lean meat, lentils milk and milk products or tofu. Protein provide satiety and helps in glycemic control.

4. Small and frequent meals . As having 5-6 meals rather than a 3 meal pattern can help in managing your sugars well by helping the body to use insulin more effectively and regulate circadian rhythm also

.5. Use of whole fruits as they contain fiber instead of you will have fruit juice it only contains fruit Sugar called fructose.

There are certain foods that we can include in our daily life to take a charge of your raised blood levels. These are:
1. Oat meal : High in soluble fiber helping s.ow absorption  of blood sugars and also support gut flora species of AKKERMANSIA MUCIPHILA which is associated with improved insulin sensitivity and control blood sugars
2. Broccoli: It has alpha lipoic acid which helps to control eleveateeblood sugars.
3. Mushrooms: They Contain polysaccharides which are known to slow down raised blood sugars levels
4. Chia seeds : Excellent source of soluble fi er as well as good fats which are benefila for a Diabetic  for controlled blood sugars 
5. Berries : they Contain antocyanins which improves insulin sensitivity. 
6. Bitter gourd ( Karela) : Rich in compound  called polypeptide P which acts like insulin in our body .