Diabetes and prediabetes are serious health conditions that can lead to significant complications if not managed effectively. One of the most important factors in controlling blood sugar levels is diet. Eating the right foods can help you maintain stable blood sugar levels and reduce your risk of developing diabetes-related complications.

1. Eat More Fiber

Fiber is an essential nutrient that can help regulate blood sugar levels. It slows down the digestion of carbohydrates, preventing blood sugar spikes and crashes. Good sources of fiber include fruits, vegetables, whole grains, and legumes. Aim for at least 25 grams of fiber per day.

2. Walk for 15 Minutes After Your Meals Regular physical activity is essential for managing blood sugar levels. Walking for 15 minutes after your meals can help improve your body’s sensitivity to insulin, which is a hormone that helps regulate blood sugar.

3. Strength Training Strength training can help improve your muscle mass, which can increase your body’s sensitivity to insulin. This means your body can use insulin more effectively to regulate blood sugar levels. Aim for at least 30 minutes of strength training exercise most days of the week.

Remember, it’s important to consult with your doctor before making any significant changes to your diet or exercise routine.

Additional Tips:

• Monitor your blood sugar levels regularly. This will help you track your progress and make adjustments to your diet and exercise plan as needed.
• Manage stress. Stress can affect blood sugar levels. Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises.
• Limit your intake of added sugars. Too much added sugar can contribute to high blood sugar levels.
• Avoid skipping meals. Eating regular meals can help prevent blood sugar spikes and crashes.

By following these tips and working closely with your healthcare provider, you can effectively manage your blood sugar levels and improve your overall health.