Under normal circumstances, the body can keep blood sugar in check, but certain health issues and lifestyle-related factors can interfere with this function. In such cases, it is crucial to take measures for managing blood glucose, as extremely high sugar levels may increase the risk of diabetes, heart disease, kidney dysfunction, nerve damage, and even vision loss. On the other hand, low blood sugar is linked to low energy, shaking, sweating, and irritability.

1. Increase soluble fiber intake
Fiber is a nutrient that does not easily break down or get absorbed into the bloodstream. Soluble fiber, i.e., the type that dissolves in water, also takes a long time to enter the bloodstream, getting digested much slower than many other nutrients. For this reason, fiber-rich foods result in a milder blood sugar spike compared to other foods. So, adding sources of fiber, like vegetables, fruits, and whole grains, to one’s meals can help one avoid a sudden rise in glucose levels, especially when dealing with high blood sugar. Additionally, fenugreek seeds, rich in fiber and other vital nutrients, are known to reduce cholesterol and blood sugar levels.

2. Choose whole grains over refined grains
Rich in minerals and fiber, whole grains are also linked with better blood sugar management. Refined grains, i.e., milled to remove bran and germ, tend to lose some nutrients in the modification process . This is why they are likely to raise blood sugar levels after meals. In contrast, whole grains dramatically lower blood sugar levels during that phase. So, it is advisable to opt for whole over refined grains to manage blood sugar.

3. Exercise regularly
Regular physical activity can help boost insulin sensitivity. Insulin is a hormone that moves glucose from the bloodstream to the cells. With poor insulin sensitivity or a lack of insulin, glucose builds up in the bloodstream. This is where exercise comes in. Daily workouts enable muscles to optimally use blood sugar and the energy it provides for contraction and relaxation. To better monitor the impact of exercise on blood sugar, one can track the glucose levels before and after engaging in a workout every day. It also lets them see how their body responds to exercise.

That said, one does not have to dedicate several hours a day to exercise. A 10-minute workout session three times daily or 150 minutes of physical activity every week should suffice.

4. Boost zinc intake
Zinc is an essential mineral for the body as it helps keep the pancreas healthy and active. With an increase in zinc intake, the beta cells in the pancreas produce more insulin, preventing the loss of essential beta cells and enabling insulin receptors to process insulin immediately. Additionally, zinc deficiency has been linked to diabetes. So, adding zinc-rich foods, such as beans, fortified breakfast cereals, and dairy products, to daily meals can help with blood sugar management.