The Diabetes "To-Do" List

To Keep Blood Sugar Levels Stable

As a certified diabetes educator, this list is by no means a force field against all blood sugar fluctuations. It's a set of best practices.

What Does The Evidence Say?

Decisive scientific evidence has shown that changes to eating and exercise habits are effective in managing diabetes and preventing diabetes complications.

How To Lower High Blood Sugar With Diet

Revisit Portion Sizes

When we eat too much of anything - whether it's carbohydrates, fat or protein - our blood sugar levels can rise.

Using your plate as a visual guide can be helpful. Fill half your plate with non-starchy vegetables, a quarter with protein and the final quarter with starchy carbohydrates.

Revisit Portion Sizes

Eat More Dietary Fibre

Dietary fibre can help slow down the movement of food through your digestive system. As a result, it helps you feel full for longer and reduces blood sugar spikes after meals.

A high-fibre diet can be achieved by incorporating plenty of whole grains, fruits and vegetables into your meals.

Eat More Dietary Fibre

Pay Attention To The Glycemic Index (GI)

High GI foods are absorbed quickly, causing blood sugars to spike. Foods with a low GI are absorbed slowly, with gradual blood sugar increases.

Choose Plant Based Proteins

Plant-based proteins are low in saturated fat and full of dietary fibre, vitamins and minerals. Plant-based protein eaters have less insulin resistance.

Limit Added Sugars

Added sugar can cause blood sugar levels to spike. When reading nutrition labels, look for hidden sources of added sugar — such as "sucrose" or "corn syrup."

Experiment With Apple Cider Vinegar

Apple cider vinegar may have beneficial effects on blood sugar levels. Try adding one tablespoon to a glass of water and drinking it.

How To Get Blood Sugar Down With Lifestyle Strategies

Incorporate Movement Into Your Day

Exercise causes your muscles to use up glucose for energy, helping to lower blood sugar levels. 

Prepare For Better Sleep

Try dimming the lights, playing soft music, or taking a warm bath.  Also, avoid any foods or drinks with caffeine, as they can stay in your system for up to 8 hours.

Build A Stress Management Toolkit

Chronic stress causes your adrenal glands to secrete hormones. These chemicals prompt the release of glucose into your blood, causing high blood sugar levels.

- deep breathing exercises - journaling - spending time outdoors - listening to calming music - talking to a therapist

Stress-Relieving Ideas

Supplements: Vitamin D

People with diabetes often have vitamin D deficiency, which can contribute to insulin resistance. That's why experts recommend vitamin D supplementation.