10 Tips to Control Your Blood Sugar Levels on a Diet

When it comes to weight loss, your blood sugar levels may be more important than you think. Research has shown that long-term high blood sugar levels can lead to several health issues, including type 2 diabetes and metabolic syndrome, which can increase your risk of heart disease and stroke. To help keep your blood sugar levels under control, pay attention to these 10 tips.

1) Eat 5-6 Small Meals Per Day

Many studies have shown that eating 5-6 small meals per day can help you control your blood sugar. By consuming smaller portions of food at regular intervals, it’s possible to prevent your body from producing as much insulin, which can contribute to lower blood sugar levels. Consuming more often also contributes less stress on your digestive system (your stomach has time to rest between meals). A healthy diet will always consist of whole foods, and it should be balanced and well-rounded with plenty of nutrients.

2) Opt for Complex Carbs

When it comes to bringing blood sugar down fast, don’t reach for simple carbs like candy or soda. That’s because they will have very little effect on your blood sugar levels—and may even make them go up if you suffer from insulin resistance (which often accompanies dieting). Instead, reach for complex carbs like whole grains, beans and fruits. Their high fiber content will help slow their digestion, keeping your blood sugar levels low for longer.

3) Eat Protein at Every Meal

Fat is less likely to enter your bloodstream when you eat protein, which can help you keep your blood sugar under control. A few simple additions to your diet—such as cottage cheese or hummus with whole wheat pita bread—can help make meals more filling and ultimately reduce cravings for high-sugar foods.

4) Ditch the Fruit Juice

Fruit juice and smoothies often have as much sugar as soda. And because they contain fruit, we’re fooled into thinking they’re healthy, right? The average 20-ounce bottle of orange juice contains about 20 teaspoons of sugar—that’s five more than you should be consuming in an entire day. Next time you want to start your day with some healthy fruit, think applesauce or yogurt instead.

5) Introduce More Vegetables Into Your Diet

Vegetables have tons of nutrients, but they’re also incredibly low in calories and dense in fiber. So, adding more veggies into your diet will help bring down blood sugar levels fast.

6) Eat Healthy Fats (Olive Oil, Canola Oil, Nuts, etc.)

While fats get a bad rap, they’re an important part of every diet. Healthy fats not only keep you feeling full longer, but they also help lower your blood sugar and cholesterol levels while increasing energy expenditure and reducing inflammation. Opt for monounsaturated fats (olive oil, canola oil) and omega-3 fatty acids (found in nuts and fish) over saturated fats (red meat).

7) Track your progress

Keep track of your blood sugar levels at home, as well as how much sugar and carbs you’re consuming daily. This will give you a clearer picture of how to control your blood sugar. Use a food journal, or an app like MyFitnessPal. Use these tools to bring your blood sugar down quickly if it’s over 250 mg/dL. How?

8) Cut out all processed sugars

The thing about sugar is that it’s in so many of our foods that we have no idea how much we’re consuming. If you’re trying to control your blood sugar levels, it’s important not only to monitor how much processed sugar you eat but also how much hidden sugar is in things like salad dressings and sauces.

9) Drink enough water every day (at least 2 liters)

Water is vital for regulating your blood sugar. Drinking at least 2 liters of water every day will keep your blood sugar stable and prevent hunger cravings that can lead to sugar binges. To make sure you’re drinking enough water, weigh yourself before and after you drink 2 liters of water in one sitting—you should lose 4 pounds. If you don’t lose weight, try again later.

10) Keep it sustainable and realistic

If you’re trying to lose weight, it’s important that you stay motivated and know that it will take time and effort. Be patient with yourself, keep your goals realistic and make sure you choose a diet that matches your lifestyle. If you can stick with these guidelines for two weeks, chances are good that you can continue with them for months or even years to come. And if all else fails?