1. 10 TIPS TO CONTROL
BLOOD SUGER
PREPARED BY ABUL HASAN MOLLICK
(BACHELOR DEGREE OF PHARMACY)

2. Living a diabetic life is a challenge. You need to constantly monitor your diet and ensure
that your blood sugar level is well under control. One of the major diseases affecting
millions and millions of people in the country today, diabetes is life-long and deadly. It is
a condition when the hormone called insulin that is produced by the pancreas is unable
to break down glucose into energy, and as such, the blood sugar level increases in the
body. What one eats plays a crucial role for diabetics, and monitoring it constantly along
with following regular meal schedule ca help tremendously. Physical activity is a must
too to ensure that insulin is utilized by the body.If you have been diagnosed with
diabetes and looking for all sorts of ways to keep a check on your blood sugar level,

3. here are some common and uncommon tips on how to control sugar:
1. Lose Those Extra Kilos
According to Dr. Shashank Joshi, Endocrinologist, Lilavati & Bhatia Hospital, "Being overweight
causes insulin resistance and makes it difficult for the body to maintain appropriate blood glucose
levels. For those who are overweight, dropping 5- 10 per cent of your weight can help. Work with
your doctor to manage your weight and if necessary consult a

4. 2. Follow a Balanced Diet with Complex Carbs
According to Preeti Rao, Health and Wellness Coach, "Eat a variety of fruits and vegetables, lean
protein and good sources of fat. Foods to avoid are those rich in trans fats (also called
hydrogenated fat), processed food, and sugar. Complex carbohydrates are rich in fiber and are
not highly processed like refined carbohydrates. They take longer to digest and hence provide a
sustained source of energy for a longer

5. 3. Benefits of Barley
A recent study done by Lund University in Sweden states that eating a special mixture of
dietary fibres found in barley can help reduce appetite and blood sugar levels. According to the
researchers, barley can also rapidly improve people's health by reducing risk for cardiovascular
disease.

6. 4. Benefits of Resistant Starch
Accordingly to a study done by the University College Dublin in Ireland, resistant starch,
which occurs naturally in foods such as bananas, potatoes, grains and legumes, may benefit
your health by aiding blood sugar control, supporting gut health and enhancing satiety. This
is a form of starch that is not digested in the small intestine and is therefore considered a
type of dietary fiber.

7. 5. Try Nuts
Nuts contain unsaturated fats, protein and a range of vitamins and minerals that lower
cholesterol, inflammation and insulin resistance. According to a study published in the journal
BMJ Open, you should include at least 50 grams of almonds, cashews, chestnuts, walnuts or
pistachios in your diet to control blood fats (triglycerides) and sugars.

8. 6. Ginger Benefits
According to a study done by the University of Sweden, ginger has potential power to control
blood glucose by using muscle cells. The study found that ginger extracts were able to increase
the uptake of glucose into muscle cells independently of insulin.

9. 7. Cinnamon Can Help
According to a research by Western University of Health Sciences in Pomona, California,
"Preliminary studies have suggested that the compound Cinnamaldehydein is responsible
for cinnamon's health effects. Researchers suspect this substance may stimulate the
release and effect of insulin, providing cinnamon its power to improve blood

10. 8. Have Breakfast Like a King
A high-energy breakfast and modest dinner can control dangerous blood sugar spikes all day,
as stated by a study done by a group of researchers from Tel Aviv University and published in
Diabetologia. They found that by eating more calories at breakfast when the glucose response
to food is lowest, and consuming fewer calories at dinner, glucose peaks and glucose levels
throughout the day were significantly reduced.

11. 9. Maintain Regular Meal Schedule
Lalitha Subramanyam, Chief Nutritionist at Grow Fit, says, "Blood sugar levels are better
regulated when a regular meal schedule is maintained. Six small meals rather than three big
ones help to keep the portion and sugar levels in check.

12. 10. Physical Activity is a Must
1COMMENTSA minimum of 30 minutes of physical activity is a must for diabetics. "Regular
exercise is required for keeping your glucose levels under control. Muscle movement results in
the utilization of insulin. Thirty minutes of walk every day will cut your risk of diabetes by one-
third," says Dr. Shashank Joshi.