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Nutrition Articles

Key ways to keep blood sugar in check

Key ways to keep blood sugar in check

Your Family's Nutrition

Obesity is a very common occurrence in today’s times! And is the most common cause of diabetes, a condition characterized by elevated blood glucose concentrations due to defects in either insulin secretion or inaction in the body. It is also a serious disease that can contribute to other health problems. 

But, the good news is that, as soon as you lose weight and follow some healthy recommendations, your insulin will go back to normal and maintain your blood sugar levels again.

Your guide to maintaining blood sugar levels:

    • Avoid consuming sweets and desserts as they are high in sugar and fats
    • Choose low fat foods like lean meat and white meat such as skinless chicken and fish (which is inherently low in fat), in addition to low fat milk and diary products
    • Follow a high-fibre diet, rich in whole-grain cereals, brown bread (in moderate amounts), beans, lentils, vegetables and fruits (in moderation). Fibre slows down the absorption of sugar in the body
    • Eat foods with a low glycemic index – food that does not cause a rapid increase in blood sugar, such as bran, oats, legumes and apples. Eat limited portions of foods that have a moderate glycemic index, such as boiled potato, banana and fresh orange juice. And avoid foods with a high glycemic index since they cause a rapid increase in blood sugar directly after its absorption, such as white rice, sugar, white bread, and dried fruits such as raisins.
    • Exercise every day to burn off excess calories. Physical activity also helps body cells to become more sensitive and receptive to insulin, and thus help maintain normal blood sugar levels.

Keep in mind that controlling blood sugar levels is also about proper treatment prescribed by your physician. It is also advisable to consult your dietitian in order to provide you with a healthy diet that best suits your nutritional requirements.


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