Diet
Get into a routine. Eat too much at one sitting and your blood sugar could skyrocket. On the other hand, if you don’t eat enough food, or take in fewer carbs than usual, your glucose level may drop, especially if you take certain diabetes medicines. Some people find it easier to manage their blood sugar if they eat at the same time each day. Talk to your doctor about a meal plan that’s right for you. Once you have it in place, stick with it.
Index your food. When you eat carbs, your blood sugar spikes. A food’s glycemic index (GI) measures how fast this can happen. The higher the number, the more quickly your glucose levels will rise. Processed foods like pretzels, white rice, and white bread tend to have a high GI. Opt for low-GI foods like:
Dried beans and legumes
Oatmeal
Fruit
Non-starchy vegetables like spinach, carrots, lettuce, tomatoes, or sweet potatoes
If you do eat something high on the index, balance it with low-GI side dishes. This can help keep your blood sugar on track.
Count carbs. If you take insulin, you may find this easier to do. You’ll add up the number of total carbs at each meal and adjust your insulin dose as needed. For a few days, track the food you eat and what your blood sugar level is 2 hours after you finish. It'll help you see how different meals affect you.
Boost your fiber. It isn’t broken down by your body, so it doesn’t affect your blood sugar. (Although many foods with fiber contain sugars and starches that do.) Eating 25 to 30 grams of fiber (like you find in oatmeal) each day may help you better manage your blood sugar. Increase to this amount slowly, though. And drink lots of water so you don’t get constipated.
Keep a water bottle handy. Not having enough fluid in your body can wreak havoc on your blood sugar levels. Choose water to quench your thirst instead of juice or soda. Don’t like the taste? Choose unsweetened teas.
Snack smarter. Sodas and packaged foods are usually high in calories, salt, and added sugar, but low in vitamins and minerals. If you get hungry between meals, eat something healthy, like carrots or grapes.
Measure your meals and snacks. Keep an eye on your food portions to manage your blood sugar. Use measuring cups and a food scale at home. Check serving sizes listed on the Nutrition Facts labels.
There are also easy ways to get a picture in your mind of a serving size. For instance, one serving of meat is about the size of your palm. A cup of salad or a casserole is as big as your fist.
Exercise
Make it part of your routine. Being active makes your body more sensitive to insulin. That helps your blood sugar stay steady. Once your doctor gives you the OK, try an aerobic workout that gets your heart pumping, like walking, dancing, swimming, or biking. Your goal should be 30 minutes, 5 days a week. But even 5 minutes is a good start. Your activities should be at least "moderately intense," which means that you're able to talk but not sing while you do it.
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