By Admin 
In today’s fast and busy lifestyle, having high blood sugar or diabetes has become a common problem. Often people are unable to take out time to take nutritious food and the sedentary lifestyle is a cause to increase blood sugar. According to the American Heart Association, if high blood sugar is not controlled, it can damage heart and blood vessels in a long time, nerves pain (neuropathy), kidney failure, damage to eyes and legs, and can cause many other health problems.
Reduce sugar and carbs
Dr. Sarwar Niaz, a specialist at Patna -based Aur Super Specialty Clinic, is the first suggestion that leaves carbs like sugar, bread and white rice. The 2005 study found that low-carb diet keeps blood sugar controlled, weight is reduced and insulin needs decreases. According to Harvard Health Blog, A1C level from low-carb diet in predeabitarian patients can come in a healthy limit quickly.
Use cinnamon
Dr. Sarwar says that add a pinch of cinnamon in tea every morning. The 2019 study found that taking 1 to 6 grams of cinnamon daily can reduce fasting glucose by 18-29 percent and can improve HBA1C.
Eat vegetable salad first
After eating a salad of fiber and polyphenol, a low-carb meal is reduced after meals. In the 2023 study, it was found that eating the salad first slows the abjores of carbs and reduces blood sugar spikes.
Choose complex carbs
White Bread, Pastries, Sugary Drinks quickly turn into glucose and increase blood sugar rapidly. Instead, take complex carbs like whole grains, pulses and vegetables, which gradually releases glucose and improve insulin sensitivity.
Walk 20 minutes after every meal
According to Dr. Sarwar, walking 20-30 minutes after eating, stops blood sugar spikes and helps in glucose control. It has also been proved in the study of 2022 that post-meal walk reduces glucose peaks.
Bitter gourd (bitter guard) juice
Drinking bitter gourd juice thrice a week keeps blood sugar under control. In the 2017 study, it was seen that the sugar level decreased 90 minutes after taking bitter gourd juice in Type 2 diabetes patients.
Use natural sweetener
Use stevia or Monk fruit instead of sugar. This blood sugar spike prevents and the weight is also controlled due to low calories.
Take small meals
Take 5-6 small miles instead of three big miles a day. Blood sugar increases and falls rapidly with large miles, causing fatigue and craving. Small and balanced miles keep blood sugar stable and reduce pressure on insulin.
Dr. Sarwar says, “If it helps, continue for 12 weeks. Fix both diet and timing for blood sugar.
Also read- These 33 medicines including cancer became cheaper than GST cuts, know how much will be less every month’s bill?
Disclaimer: This information is based on the opinion of research studies and experts. Do not consider it an alternative to medical advice. Before adopting any new activity or exercise, consult your doctor or concerned specialist.
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