There are several steps that you can take to maintain ideal glucose numbers. Eating a healthy diet, maintaining a healthy weight, and controlling other conditions such as high blood pressure and high cholesterol will all have a positive effect on blood glucose levels. Understanding external factors that may affect glucose numbers is important as well.
Lifestyle factors can cause glucose numbers to fluctuate. Although it is not possible to eliminate all variables from our lives, being aware of their affect on blood glucose levels is beneficial. Illness, stress, and even exposure to excessive heat can all have an effect on glucose levels. Exercise is another factor that can affect glucose levels, although you should not let that stop you from exercising.
For people with high blood pressure or high cholesterol, it is important to get those conditions under control while trying to control glucose levels. These two conditions can alter blood glucose levels, and getting them under control will make it easier to maintain healthy glucose numbers. Maintaining a healthy weight makes glucose levels much easier to control as well. While it is important to follow a healthy diet, and not restrict calories too heavily, if your weight is higher than ideal, speak with your healthcare provider about the best ways to gradually reach your ideal weight.
Proper diet is one method of maintaining ideal glucose numbers that is relatively simple. Talk with your doctor about how to coordinate your meals with any medication or insulin that you take, as well as the best timing for exercise. Plan your daily meals so that each day provides you with the best distribution of fat, carbohydrates and protein.
Generally, protein should make up between 12 and 20 percent of the daily caloric intake. Use chicken, soy and fish as prime protein sources, saving red meat as an occasional treat. Fats should make up an additional 25 to 35 percent of the daily diet. Choose quality fats, such as olive and canola oils, avocados and nuts. Avoid trans-fats, which are abundant in commercially prepared snack foods and baked goods, and choose low or no fat dairy products.
Finally, choose your carbohydrates wisely. They should make up the remaining 45 to 65 percent of your diet. Choose whole grain, high-fiber carbohydrate choices, such as whole grain breads and cereals. Fruits and vegetables, which are high in fiber for the calories they contain, are also smart choices. Beans, which contain a healthy dose of fiber as well as protein, are another good food choice.
By implementing these steps it should be possible to maintain good glucose numbers. Monitor your blood glucose as directed by your healthcare provider, and make note of foods, conditions, or exercise choices that seem to have a negative affect on your glucose levels. A food diary is a valuable tool for this.
