UNDO A SUGAR BINGE

These simple tips can quickly reverse the damage of high blood sugar


1. HAVE A SPOONFUL OF PEANUT BUTTER

The fat and protein of nuts help ward off a debilitating blood sugar crash by slowing digestion, says Jennifer Powell Weddig, PhD, RDN, a professor of nutrition at Metropolitan State University in Denver. “Or try hummus with vegetables, which have fiber, which can slow the absorption of simple sugars.”

2. TAKE THE STAIRS AFTER EATING 

“This will help your muscles use the blood sugar instead of storing it,” says Amanda Bontempo, MS, RD, CDN, an oncology dietitian and wellness coordinator at NYU Langone’s Laura and Isaac Perlmutter Cancer Center. Proof that short exercise bursts work: A study in Diabetes Care found that older adults who walked for just 15 minutes after each meal had lower blood sugar levels than those who walked for 45 minutes in the late morning or before dinner

3. DRINK TEA WITH LEMON 

Green tea and lemon are diuretics, which means you’ll take more bathroom breaks. “You’re not directly eliminating the sugar, but you are forcing your blood to pump nutrients and waste products through your kidneys faster, which speeds sugar out of your system,” says Bontempo. Remember to stay well hydrated with H²O too; normally sugar suppresses leptin, an appetite-regulating hormone, but drinking water counteracts this effect.

4. PLAN TOMORROW’S BREAKFAST 

A high-protein, low-carb breakfast with a bit of fat is imperative the day after a sugar overload. “The protein and fat keep you full, and fewer carbs encourage you to burn yesterday’s stored-up sugar energy,” says Bontempo. Try a vegetable omelet with a slice of whole-grain toast, topped with avocado.

Written by Kelsey Kloss in "Reader's Digest" USA, October 2016,volume 188, issue 124, excerpts p.58. Digitized, adapted and illustrated to be posted by Leopoldo Costa.