All articles tagged with #blood sugar
A Northwestern University study found that stopping meals earlier in the evening to extend the overnight fasting window and better align with sleep can improve heart rhythm and blood sugar control in adults at elevated risk of heart disease, highlighting meal timing as a key factor in cardiometabolic health beyond calories or content.
A small study of 39 adults with overweight/obesity found that stopping eating at least three hours before bed (a 13–16 hour overnight fast) improved nocturnal blood pressure dipping and reduced resting heart rate, and also improved glucose control, compared with a shorter habitual fast of 11–13 hours. The benefits occurred without cutting calories and are thought to arise from better alignment with circadian rhythms, though results may not generalize to everyone; gradual habit changes and attention to daytime meals can help implement this approach.
Bananas are a convenient, nutrient-rich snack linked to heart health and good digestion, thanks to fiber, water and potassium (about 350–400 mg per medium fruit) and roughly 100–110 calories with about 14 g of natural sugar. The sugar is consumed with fiber, which smooths digestion. Whole fruit is associated with lower mortality and better cardiovascular health. Ripeness matters: green bananas have more resistant starch that feeds gut bacteria and may help regulate blood sugar, while riper bananas provide quick energy. NHS guidance suggests five portions of fruit and vegetables daily, with one medium banana counting as one portion, and typically no more than 1–2 bananas per day as part of a balanced diet. People with advanced kidney disease or those on potassium-raising meds should monitor intake; some IBS sufferers may experience bloating. Eating too many bananas can cause hyperkalemia in rare cases. Pairing bananas with protein or healthy fats improves satiety and blood-sugar control. Overall, bananas are healthy in moderation, but variety is key.”
Dietitians say oats-based oatmeal is a nutritious foundation for healthy aging. A half-cup of dry oats provides fiber, iron, and magnesium, with beta-glucan fiber supporting heart health and helping stabilize blood sugar—factors linked to reduced risk of heart disease, diabetes, cancer, and frailty. Oats are versatile: add fresh fruit for natural sweetness, pair with yogurt or milk for protein, and top with seeds or nuts for extra fiber and fullness; even baked or savory variations work. While many variables affect lifespan, starting the day with plain, unsweetened oats and smart toppings can support weight management, glucose control, and overall longevity.
A meta‑analysis of about 4,500 people with prediabetes across 10 trials found vitamin D supplementation modestly increased the share who reached normal blood sugar (18.5% vs 14% on placebo), suggesting potential improvements in glycemic control and insulin resistance, though effects vary and aren’t guaranteed. Experts say vitamin D should complement—not replace—lifestyle changes (low‑glycemic diet, weight management, regular exercise) and medical guidance; typical study doses were around 4,000 IU daily, with precautions against toxicity and the need to check vitamin D levels with a clinician.
A panel of experts says having a consistent breakfast supports the gut microbiome’s circadian rhythm and improves blood-sugar control, while skipping it can lead to overeating later in the day. A balanced breakfast should be about 400 calories with 20–30g of protein and at least 8g of fibre, avoiding sugary cereals and favoring whole fruits, yogurt, oats and nuts. Eat breakfast within 1–2 hours of waking and try to finish dinner by 7–8pm to align with natural rhythms. Timing should fit your routine: early risers might eat around 6:30–7:30am; if you wake hungry, start with a substantial yet steady meal; if you exercise, fuel before workouts and follow with a full breakfast. Planning breakfast can help prevent mindless snacking and support long‑term health goals.
Freezing bread, via retrogradation, increases resistant starch which slows carbohydrate absorption and supports gut health. Refrigeration can raise resistant starch further but dries bread; freezing then toasting can lower glycemic responses. For health benefits, choose high-fiber breads and watch portions, though the overall impact is modest.
Eating whole fruits like oranges and strawberries slows sugar absorption and is better for blood sugar control than fruit juices, which contain sugars that are absorbed quickly. Incorporating fats and proteins can also help slow sugar absorption, aiding in managing blood sugar levels, especially for those at risk of prediabetes or diabetes.
A small study suggests that exposure to natural light through windows may help improve blood sugar control in older adults with type 2 diabetes, possibly due to vitamin D or light-sensitive cells affecting metabolism, but it should complement, not replace, existing management strategies.
A study suggests that sitting by a window and exposing oneself to natural daylight can help people with type 2 diabetes better manage blood sugar levels by supporting circadian rhythms, with participants experiencing more time within healthy glucose ranges when exposed to natural light compared to artificial lighting.
Taking a gentle walk after Christmas dinner, dubbed 'fart walking,' can improve sleep by aiding digestion, reducing stress, managing blood sugar levels, and regulating body temperature, making it a beneficial post-meal activity especially during the holiday season.
Eating heavy, refined, or sugary foods at dinner can cause sudden blood sugar spikes, especially in people with diabetes or insulin resistance. Key foods to avoid include white rice, potatoes, sugary sauces, white bread, desserts, canned foods, and sugary cereals. Instead, opt for low-glycemic carbs, lean proteins, healthy fats, and fiber, and finish meals 2-3 hours before bed to maintain stable glucose levels overnight.
A person with type 1 diabetes shares that brisk walking for about 15-20 minutes can effectively lower blood sugar levels quickly, supported by scientific research and expert advice, especially when done after meals and when insulin is in the system. However, caution is advised if blood sugar is extremely high with ketones or too low, as exercise can be risky in these states.
The article highlights 8 foods—such as sweet potatoes, berries, lentils, leafy greens, yogurt, nuts, oats, and certain vegetables—that can help manage blood sugar levels in diabetics by improving insulin sensitivity, reducing inflammation, and providing steady energy release. Incorporating these nutrient-rich foods into the diet can support better diabetes control and overall metabolic health.
Performing slow, controlled calf raises after meals can reduce blood sugar spikes by up to 52%, with proper form focusing on activating the soleus muscle, complementing walking for better glucose control.