If you have a family history of diabetes or you\u2019ve been diagnosed with prediabetes, you know how important it is to keep your blood sugar in check. You probably also know that what you eat can have a big impact on your blood sugar.<\/p>\n\n\n\n
Here\u2019s a look at five healthy eating habits that can help lower your blood sugar.<\/p>\n\n\n\n
Only about 5% of Americans eat enough fiber, says the American Medical Association<\/a>. However, adding more fiber to your meals and snacks can go a long way toward managing your blood sugar. Fiber foods are carbs, but their superpower lies in slowly increasing your blood sugars while slowing down digestion. This leads to a more gradual blood sugar rise rather than a sharp spike and crash.<\/p>\n\n\n\n The Centers for Disease Control and Prevention<\/a> recommends 22 to 34 grams of fiber daily, depending on your age and sex. High-fiber foods such as whole grains, beans, fruits, vegetables, nuts, and seeds will help you hit the mark. Here\u2019s what that might look like in a day:<\/p>\n\n\n\n The American Diabetes Association’s Diabetes Plate<\/a>e isn\u2019t just a good eating model for people with diabetes, its good, healthy eating for everyone. It recommends filling half your plate with nonstarchy vegetables, which are packed with fiber and nutrients and low in calories and carbs, so they fill you up without spiking your blood sugar.<\/p>\n\n\n\n Nonstarchy vegetables include leafy greens, broccoli, peppers, mushrooms, artichokes, celery, cucumber, eggplant, cauliflower, onions, tomato, or zucchini. Starchier vegetables such as potatoes, corn, or sweet potatoes are higher in carbs and have a bigger blood sugar effect. They\u2019re still good for you, but it\u2019s better to count them as a carb food.<\/p>\n\n\n\n As for the rest of your plate, fill one-fourth with lean protein such as chicken, fish, eggs, or tofu. Fill the last fourth with carb foods such as starchy vegetables, fruit, beans, and grains or grain products (such as bread, pasta, and tortillas). Limiting carb foods to just one-fourth of your plate is an easy way to keep your carb count in check at each meal.<\/p>\n\n\n\n Eating breakfast — one that’s low in carbs and includes protein, fiber, and fat — will slow your digestion and improve your blood sugar control, says Johns Hopkins<\/a>. It\u2019ll also help keep you full until lunchtime.<\/p>\n\n\n\n A few quick and easy blood-sugar-friendly ideas include:<\/p>\n\n\n\n Water is your best beverage choice because it contains zero calories or carbs and has no effect on blood glucose, says the American Diabetes Association<\/a>. To keep things interesting, keep these other zero- or low-calorie drinks on tap: unsweetened tea, unsweetened coffee, sparkling water\/club soda, and water infused with cucumber or other low calorie fruit or vegetable.<\/p>\n\n\n\n You don\u2019t have to give up dessert entirely to manage your blood sugar. But it\u2019s a good idea to be smart about sugar. Sweet foods such as cookies, cake, or candy cause your blood sugar to rise and fall quickly. That can increase your diabetes risk over time.<\/p>\n\n\n\n Also, try to take a walk within 15 to 30 minutes after you eat sugar. Your muscles will use up some of the sugar from your dessert as fuel. And that can help keep your blood sugar levels lower.<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n\n
Load up on nonstarchy vegetables<\/strong><\/h2>\n\n\n\n
Break your fast with breakfasts that pack a punch<\/strong><\/h2>\n\n\n\n
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Make water your go-to beverage<\/strong><\/h2>\n\n\n\n
Eat sugary foods in moderation, then walk it off<\/strong><\/h2>\n\n\n\n
Learn more about healthy, diabetes-friendly eating<\/strong><\/h2>\n\n\n\n