Keep a Healthy Weight

Keep a Healthy Weight

At present, two out of three adults in the US are considered to be overweight or obese (15).

Being overweight or obese can make it more difficult for your body to use insulin and control blood sugar levels.

This can lead to blood sugar spikes and a corresponding higher risk of developing type 2 diabetes.

The precise ways it works are still unclear, but there’s lots of evidence linking obesity to insulin resistance and the development of type 2 diabetes (16Trusted Source, 17Trusted Source, 18Trusted Source).

Weight loss, on the other hand, has been shown to improve blood sugar control.
In one study, 35 obese people lost an average of 14.5 pounds (6.6 kg) over 12 weeks while they were on a diet of 1,600 calories a day. Their blood sugar dropped by an average of 14% (19Trusted Source).

In another study of people without diabetes, weight loss was found to decrease the incidence of developing type 2 diabetes by 58% (20Trusted Source).

SUMMARY:
Being overweight makes it difficult for your body to control blood sugar levels. Even losing a little weight can improve your blood sugar control.
5. Exercise More
Exercise helps control blood sugar spikes by increasing the sensitivity of your cells to the hormone insulin.

Exercise also causes muscle cells to absorb sugar from the blood, helping to lower blood sugar levels (21).

Both high-intensity and moderate-intensity exercise have been found to reduce blood sugar spikes.

One study found similar improvements in blood sugar control in 27 adults who carried out either medium- or high-intensity exercise (22Trusted Source).

Whether you exercise on an empty or full stomach could have an effect on blood sugar control.

One study found exercise performed before breakfast controlled blood sugar more effectively than exercise done after breakfast (23Trusted Source).

Increasing exercise also has the added benefit of helping with weight loss, a double whammy to combat blood sugar spikes.

SUMMARY:
Exercise increases insulin sensitivity and stimulates cells to remove sugar from the blood.
6. Eat More Fiber
Fiber is made up of the parts of plant food that your body can’t digest.

It is often divided into two groups: soluble and insoluble fiber.

Soluble fiber, in particular, can help control blood sugar spikes.

It dissolves in water to form a gel-like substance that helps slow the absorption of carbs in the gut. This results in a steady rise and fall in blood sugar, rather than a spike (24Trusted Source, 25Trusted Source).

Fiber can also make you feel full, reducing your appetite and food intake (26Trusted Source).

Good sources of soluble fiber include:

Oatmeal
Nuts
Legumes
Some fruits, such as apples, oranges and blueberries
Many vegetables

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