Hypoglycemia | Low Blood sugar symptoms without diabetes

Hypoglycemia

Even if you don’t have diabetes, certain illnesses that are directly related to diabetes have the chance to find you. One of these illnesses is hypoglycemia, a condition that affects your body when your blood sugar levels are critically low.

Hypoglycemia occurs in diabetic people, because their body produces too much insulin as they take too much glucose through food intake. Insulin is a hormone that is produced when sugar needs to be used for energy. So, if you’re diabetic, it means that during meals, you consume too much sugar that is turned into energy. At the same time, if you consume too much sugar while not diabetic, you might create the risk of having hypoglycemia.

At the end, the easiest thing you can do to avoid hypoglycemia is beware of the low blood sugar symptoms without diabetes.

Symptoms of Hypoglycemia

Although there are many low blood sugar symptoms without diabetes, here are some common symptoms that you might relate to:

  • Headache
  • Dizziness
  • Shaking
  • Confusion
  • A feeling of extreme hunger
  • Personality changes
  • An inability to concentrate
  • Sweating
  • Blurred vision

What Are the Causes of Hypoglycemia?

Hypoglycemia has two types: Reactive and non-reactive. Depending on the type, there can be various causes:

Reactive Hypoglycemia

The low blood sugar symptoms without diabetes in reactive hypoglycemia can become effective after the meal. When the insulin is overproduced in blood, the risk of having diabetes increases. You should consult a doctor for more information.

Non-reactive Hypoglycemia

The low blood sugar symptoms without diabetes in non-reactive hypoglycemia can occur due to an underlying disease. You can check the list below to see the causes of non-reactive hypoglycemia:

  • Medications used in kidney failure
  • Disorders affecting the liver, kidneys, or heart
  • Overconsuming alcohol (your liver might stop producing glucose)
  • Pregnancy
  • Anorexia or other eating disorders.

Hypoglycemia

There is also another cause for hypoglycemia, which is a rare pancreas tumor that might cause the body produce too much insulin

Dumping Syndrome

Have you ever had gastroesophageal reflux? Did you have a surgery on your stomach due to this illness? Then, you might want to check the low blood sugar symptoms without diabetes, as you can be at risk of the dumping syndrome. This syndrome makes the body produce too much insulin if you ever have carbohydrate rich meals.

Who Can Develop Hypoglycemia Without Diabetes?

Hypoglycemia is a disease that can affect both children and adults. However, there are certain traits that you should be careful for if you think you have hypoglycemia:

  • Family members with diabetes
  • Prediabetes
  • Obesity
  • Surgery on stomach
Hypoglycemia
hypoglycaemia

No matter what, you should never be afraid! Even if you have prediabetes, it doesn’t necessarily mean that you will definitely have the Type-2 diabetes. You still have the chance to get rid of the low blood sugar symptoms without diabetes if you make certain lifestyle changes.

How is Hypoglycemia Treated?

First things first, you need to figure out the type and the cause of you stepping your first step into a happier you!

Glucose is known to be the main reason for the production of insulin. Although this misconception might cause you to avoid glucose, you should definitely work with glucose to avoid the low blood sugar symptoms without diabetes. To avoid low blood sugar symptoms without diabetes, try taking in high complex carbohydrates, like whole grains, to help produce glucose in your body. Your healthy diet choice will help you to change your lifestyle as easy as possible.

To avoid the low blood sugar symptoms without diabetes, the last resolution for any severe hypoglycemia is carrying glucose tablets and injectable glucose.

How Can I Prevent Hypoglycemia?

If you want to, you can really protect yourself from hypoglycemia with the right diet and healthy living. I’ve prepared you a list to help you prevent hypoglycemia before it ever happens:

 

  • Have 5 but smaller meals. One thing you should never do is skipping meals. You may have 3-4 servings of carbs in meals and 1-2 servingsfor snacks. Make sure you count each carbohydrate and be aware of what you eat.
  • Don’t forget protein and vegetables! Beef, pork, fish, poultry (chicken and turkey), beans, and nuts… They all are a great source for rich protein intake. Also, don’t forget to add some vegetables to your meal along with protein.
  • Limit or do not drink alcohol.You should have 1-2 drink a day. Beyond 12 ounces of beer or 5 ounces of wine can cause real danger on creating low blood sugar symptoms without diabetes.
  • No refined carbohydrates.Off-limits to avoid low blood sugar symptoms without diabetes are white bread, pastries (pies and cakes), syrups, and regular sodas.
  • Caffeine might do more bad than good. Drinking coffee or tea when you wake up is probably an essential; however, if you don’t want to have hypoglycemia, avoid caffeine.
  • Include protein foods and vegetables in your meals.Some foods that are high in protein include beef, pork, fish, poultry (chicken and turkey), beans, and nuts. Eat a variety of vegetables with your meals.

 

Cleanse Diet For Diabetes

Cleanse Diet For Diabetes with Green Foods and Smoothies

  1. Clean Green Drinks: Rather than having heavy meals for breakfast and lunch, have clean green drinks that will refresh you throughout the day. Along with your energizing juices, make sure you consume enough water and fill yourself with healthy snacks like an apple, banana, or raw almonds.
  2. Clean Green Foods: You will love a light dinner when you realize that you don’t have that heavy feeling on your stomach when you go to sleep. Keep this up for several weeks, and you will feel that you lose weight! With cleanse diet, weight loss will not only be a number on the balance, but also a feeling all over your body.
  3. Exercise: When you have a busy lifestyle, finding time for a heavy workout is impossible. Yet, exercise is very essential along with the cleanse diet. The best thing you can do is picking a basic routine that will get your muscles working. Exercise will help you lose weight from fats and not muscles. So, this is very essential to lose the “right” weight.

 

 Daily Cleanse Diet For Diabetes:

 

 

Monday

Breakfast

Chocolate Morning Wake-up: In a blender, combine 1 tablespoon of greens, 1 cup of unsweetened almond milk, 1 frozen banana, 1 cups of baby spinach, 2 tablespoons of unsweetened cocoa powder, and 1 cup of ice. Blend this cleanse diet smoothie until smooth. (2 servings)

Lunch

Blueberry Protein Power: In a blender, combine 2 cups unsweetened almond milk, 2 cups frozen blueberries, 1 frozen banana, and 1 cup ice in a blender. Blend until smooth. (2 to 4 servings)

Dinner

Quinoa & Clean Greens Salad: First things first, mix 2 tablespoons of extra-virgin olive oil, 2 tablespoons of reduced-sodium soy sauce, 3 tablespoons of lemon juice, and 1 tablespoon of dried oregano. This will be your dressing for the perfect salad of the cleanse diet. Later, combine 4 cups cooked and cooled quinoa with 2 cups of mixed greens, 5 to 7 sliced radishes, and 1/4 thinly sliced red onion. At the end, add the dressing and add avocado slices on top of your salad. (6 servings)

Tuesday

 

Breakfast

The Wake-Up Blend: In a blender, combine 1 and 1/2 cups of frozen blueberries, 2 cups of unsweetened almond milk, 2 cups of baby spinach, 1 frozen banana, 1 teaspoon of spirulina, 1/4 cup of greens, and 1 cup of ice in a blender. Blend until smooth. (3 servings)

 

Lunch

The Cleanse Diet Hemp: In a blender, combine 2 cups of blueberries, 1 cup of coconut almond milk, 2 tablespoons of hemp protein powder, 1 cup of baby spinach, 1 tablespoon of greens, 1/2 frozen banana, 1 tablespoon of spirulina, and 1 teaspoon of hempseed oil. Blend until smooth. (2 servings)

 

Dinner

Leftover Quinoa & Clean Greens Salad. If you don’t want to have the same dinner as yesterday, prepare a healthy Caesar salad.

 

Wednesday

 

Breakfast

Chocolate Morning Wake-up: In a blender, combine 1 tablespoon of greens, 1 cup of baby spinach, 1 cup of unsweetened almond milk, 1 frozen banana, 2 tablespoons of unsweetened cocoa powder, and 1 cup of ice. Blend this cleanse diet smoothie until smooth. (2 servings)

 

Lunch

The Green Sunshine: In a blender, combine 1 cup of unsweetened almond milk, 1/2 fuji apple, 1 tablespoon of spirulina, 2 cups of baby spinach, 1 frozen banana, 1 tablespoon of greens, and 1 cup of ice. Blend until smooth. (2 servings)

 

Dinner

Brussels Sprout Clean Green Salad: Mix 2 teaspoons of honey, 3 tablespoons apple cider vinegar, 2 tablespoons extra-virgin olive oil, and 1/2 teaspoon sea salt to prepare the dressing of the cleanse diet salad. Combine the dressing with 1 and 1/2 pounds of Brussels sprouts, 1/4 cup of dried cranberries, and 1/4 of cup thinly sliced toasted almonds. If you want, you can add the Pecorino Romano cheese on top of the salad. (4 to 6 servings)

 

Thursday

 

Breakfast

The Green Sunshine: In a blender, combine 1 cup of unsweetened almond milk, 1/2 fuji apple, 1 tablespoon of spirulina, 2 cups of baby spinach, 1 frozen banana, 1 tablespoon of greens, and 1 cup of ice. Blend until smooth. (2 servings)

 

Lunch

Creamy Pumpkin Juice: In a blender, combine 1 and 1/2 cups of unsweetened almond milk, 1/2 Bartlett pear, 2 tablespoons of pea protein, 1 frozen banana, 3/4 cup of organic pumpkin puree, 1/4 teaspoon of pumpkin spice, and 1/2 cup of ice. Blend until smooth. (2 servings)

 

Dinner

Green Roasted Spaghetti Squash: Pre-heat the oven to 375-Farheneit degrees. Roast 1 spaghetti squash in the oven for 45 minutes. Otherwise, cook it until the squash is fork-tender. Take out the squash strands and if desired, serve the cleanse diet spaghetti with marinara sauce and Parmesan cheese.

 

Friday

 

Breakfast

The Cleanse Diet Banana Mint: In a blend, combine 1 cup of almond milk, 3 tablespoons of mint, 3 cups of baby spinach, 1 frozen banana, 1/4 cup of protein powder, 2 tablespoons ground flaxseed, and 1 cup ice. Blend until smooth. (4 servings)

 

Lunch

Blueberry Protein Power “Shake”: In a blender, combine 2 cups of unsweetened almond milk, 1/4 cup of protein powder, 1 frozen banana, 2 cups of frozen blueberries, and 1 cup of ice. Blend until smooth. (2 to 4 servings)

 

Dinner

Cold Cucumber Soup: In a large food processor, mix 1 large chopped English cucumber, 1 ripe cubed avocado, 2 tablespoons of chopped red onion, 1 tablespoon of dill, 1/2 lime juice, and 1 teaspoon of sea salt. Mix them until a homogenous mixture. Combine the mix of the cleanse diet soup with 1 and 1/2 cups of cold water and blend until smooth. Let it cool for 30 minutes; otherwise, serve immediately. If you wish, add some fresh dill sprigs for flavor. (4 servings)

 

Saturday

 

Breakfast

The Breakfast Blend: Combine 2 cups unsweetened almond milk, 2 cups baby spinach, 1 1/2 cups frozen blueberries, 1 frozen banana, 1/4 cup superfood greens, 1 teaspoon spirulina, and 1 cup ice in a blender. Blend until smooth. (3 servings)

 

Lunch

The ‘Chocolaty’ Avocado: In a blender, combine 1 avocado, 1 cup of unsweetened almond milk, 1 frozen banana, 2 tablespoons of dark unsweetened cocoa powder, 2 tablespoons of agave nectar, 1 cup of ice. Blend until smooth. (2 servings)

 

Dinner

Avocado & Quinoa Salad: This salad is my all-time favorite for the cleanse diet. Combine 3 cups of cooked quinoa, 1 sliced Fuji apple, 1/4 thinly sliced red onion, and 2 cups of chopped purple kale leaves in a large bowl. For the dressing, add 1 lemon juice, 2 teaspoons of honey, 2 tablespoons of extra-virgin olive oil, and 1 pinch of sea salt. After mixing the dressing and salad, top your meal with 1 cubed avocado and 1/4 cup of crumbled feta or goat cheese. Of course, that is optional. (4 servings)

 

Sunday

 

Breakfast

Blueberry Protein Power “Shake: In a blender, combine 2 cups of unsweetened almond milk, 1/4 cup of protein powder, 1 frozen banana, 2 cups of frozen blueberries, and 1 cup of ice. Blend until smooth. (2 to 4 servings)

 

Lunch

Chocolate Peanut Butter Cup: In cleanse diet, Sunday is fun day! Sometimes, you just have to enjoy different flavors. Sunday is the day. In a blender, combine 1 frozen banana, 1 cup of unsweetened almond milk, 1/2 cored Bartlett pear, 2 cups of baby spinach, 2 tablespoons of natural peanut butter, 2 tablespoons unsweetened cocoa powder, and 1 cup ice. Blend until smooth. (3 servings)

 

Dinner

Cleanse Diet Eggs and Toast: On each of 2 gluten-free breads, spread 1/2 tablespoon of fresh pesto. Add avocado slices, sliced tomato and 1 poached egg. Top it with cracked black pepper and sea salt for an amazing flavor. (2 servings)

 

Here’s a week-long cleanse diet menu for a better health and future. Keep up the good work, and you will be the fittest this summer.

 

 

Top 10 Diabetic friendly Foods

When I first started my diet, I read a lot about which Diabetic friendly foods are better and which food is worse. The articles never supported each other, and I was lost. This made me create my own list! I personally gained my health back after 2 months of keeping up with this list. To help you too, I’m sharing my top 10 foods that will fight diabetes until the end.

While I was preparing the list, I made sure that all foods had a low glycemic index (GI) and provided key nutrients such as calcium, potassium, fiber, magnesium, vitamins A, C, and E. These nutrients will help you stay full while taking in less calories. I suggest you to take these nutrients with foods, as artificial nutrients might have side effects on the body. Here is my list countdown of Top 10 Diabetic friendly Foods:

  1. Friendly Dark Green Vegetables
  2. Miracle Beans
  3. Life Saving Dairy Products
  4. Tomatoes for Your Skin
  5. Healthy, Sweet Potato
  6. Merry Berries
  7. Citrus Fruits for Every Season
  8. Nuts and Healthy Fat
  9. Simply Fish
  10. Whole Grains and Fiber
Below is the individual Explanation of Diabetic friendly Foods:

10) Friendly Dark Green Vegetables

What is low in calories and sugar? Veggies! Try all kinds of your dark green friends: Spinach, kale, collards, and many more. Just be careful, everything should be eaten in moderation.

9) Miracle Beans

Another great way to take in a lot of fiber in your body is through beans. It can be any kind of bean: kidney, navy, pinto, or black beans. In half a cup of beans, you will find one thirds of your daily fiber need. With half a cup of beans, you can pretend like you’re eating an ounce of meat, because they provide the same amount of protein without the fat. A natural miracle handed in your hands!

Sometimes, you might want to choose the easy way and get canned beans. That’s okay! To really benefit from beans, don’t forget the rinse the canned beans and clean them from sodium. Sodium will make you thirsty; you don’t want that.

8) Life Saving Dairy Products

Dairy is a great source of calcium and vitamin D. While you are on a fight against diabetes, you also need to make sure that your body is healthy. Milk, cheese, yogurt, and other dairy products are natural sources that prevent malnutrition. Your bones, teeth, and digestive system will stay healthy!

7) Tomatoes for Your Skin

Like dairy products, tomatoes are also a great way for your health to stay on top! Sometimes you like it raw, pureed, dried, or as a sauce. Tomato, especially dried tomato is a real skin-care food. It is very high in vitamin E, C, and iron. If you want to look younger and alive, add tomato to your regime.

6) Healthy, Sweet Potato

I have got nothing to say for this great starchy vegetable. How can a vegetable be so high in vitamin A and fiber? Not only that, but it also has a lower GI than regular potatoes. I don’t know about you, but I can’t say no to a delicious sweet potato.

5) Merry Berries

Eat them raw, on top of a parfait, or with a non-fat yogurt. Berries will provide you all the antioxidant, vitamin, and fiber you need.

4) Citrus Fruits for Every Season

When winter comes, I always run to the grocery store. Why? Well, for lemons and oranges of course! Meanwhile in summer, I enjoy my grapefruit and mandarin. These fruits are sweet and sour, all in one! Forget about artificial vitamin C, these fruits are more than enough for you daily dose.

3) Nuts and Healthy Fat

I always had a problem with hunger management, and I needed something on my mouth all the time! Obviously, I couldn’t just stop my urge to eat. So, I skipped the snacks and switched to nuts. Like me, whenever you’re hungry, just grab an ounce of nuts. You feel much better, I promise.

Nuts are your source of healthy fats, fiber, and magnesium. I usually prefer walnuts or flax seeds, because they are high in Omega-3. Just be careful to eat in moderation and prefer raw nuts.

2) Simply Fish

My favorite fish is salmon. Besides its beautiful taste and texture, it is very high in Omega-3 fatty acids and protein. When you cook your fish, please don’t fry them. Fried fish extremely unhealthy. Instead, sauté your fish with all kinds of herbs and cook it in the oven.

1) Whole Grains and Fiber

When I was on a diet, I didn’t understand the importance of whole grains at first. That’s why whole grains are my number one on my healthy foods list. As I made more and more research, I realized that whole grain is the solution to feeling full. Since whole grain is high on fiber, it slows down the digestion process, making you feel full with each bite. When you’re at the grocery store, keep an eye on tags like ‘whole wheat’ or ‘rich in fiber’. There is always a whole grain alternative to bread, tortilla, flour, and even pasta. I don’t suggest that you should consume a lot of carbohydrates, but if you really want to prepare that pasta for dinner, just use the whole wheat spaghetti.

A great alternative to bread for breakfast, or to a midnight snack can be oatmeal. A delicious way is mixing all kinds of fruits and oatmeal with Greek yogurt.

Sometimes, your budget or where you live might affect how much you consume these healthy foods. For example, sweet potato isn’t on demand around where I live. That’s okay. See if you can find its frozen version or an alternative to that food.

That’s pretty much it for now! I will keep researching and sharing my experiences with you. So, don’t give up and stay in touch!

 

Water and juices for Diabetes

Whenever we are on a diabetic diet, we always start restricting our intake from the food section. What if I told you that making small changes in what you drink will be more effective for your health than a starving diet? lets hear my advice on water and diabetes:

The industry forces you to buy drinks that are high in sugar: Coca Cola, iced tea, fruit juice, alcohol, flavored coffee… It’s time for you to take control over what you drink, because only then, you will decrease the effects of diabetes.

As I made a thorough research on what low-calorie drinks are, these are my results:

  • Water or sparkling water
  • Unsweetened tea
  • Unsweetened Coffee (definitely without flavor or cream!)
  • Diet soda

If you are really crazy over adding some flavor to your drinks, like me, I definitely suggest making your own flavored water. For example, you can add lemon, lime, or even strawberry to flavor your water! You can also make herbal tea and add cinnamon or spices while you brew it. With these kind of choices, you will take control of what you drink. Say goodbye to processed drinks that are mainly sugar!

 

Water and diabetes advice:

Sugary drinks are your ultimate enemies. Regular soda, fruit juices, energy drinks, sweet tea (yes even half-half), and fruit punch are the main enemies that you should never see again. They are so high in sugar that a sip will raise your blood sugar levels, and I am not even taking all those calories they have into account. I know, it might feel like you have been tricked by the industry, but I made more research to see what effect several amounts have on our body:

  • A 12-ounce regular soda has about 150 calories and 40 grams of sugar. This equals to 10 teaspoons of sugar. Yikes!
  • A cup of fruit punch and other sugary fruit juices have about 100 calories and 30 grams of sugar. Why would anybody want to poison his or her body with that much of sugar?

Water, Water, and Water…Again!

Okay, I admit, sometimes, you will get bored of drinking simple water all the time. That’s totally normal as your body was used to more sugar with a sip of any drink. It can be confusing for your body too. So, at some point, you have to trick your mind and find ways to make water and other low-calorie drinks more enjoyable.

First things first, add other ingredients to your water. Try lemon, strawberries, cucumber, mint, or even orange! You will be your own mixologist with these great infused water combinations. Moreover, you can try different teas. Every tea has a different flavor; why not try black, green, or herbal teas? My all-time favorite is making cold black tea with some lemon infused to it. I am refreshed with this drink whether it is summer or winter.

If you really, really love processed drinks, you can prefer their ‘diet’ version. These versions are much low on calories since the original sugar is replaced with artificial sweeteners. So, you will enjoy the taste just the same, but take in much less calories within each sip. Besides these processed drinks, there are low-calorie versions of iced tea, lemonade, and fruit juice. They will be 5 to 10 calories per 8-ounce serving. That means you will take in 5 grams of sugar less in each serving! Good deal, isn’t it?

Other Preferences

When I was on a diet, I had a hard time to only drink water and flavored teas. You might come to the point where you want to stop dieting. No! You still have lots of other healthy options for drinks. For example, you can prefer low-fat milk and fresh fruit juice. These drinks include no added sugar, although their natural amount of sugar is high. They can be in your diet’s ‘safe zone’ to some limit. You have to be very careful with the amount you consume, because if you drink too much milk or fresh fruit juice, the amount of calories you get might eventually equal to what you receive in processed drinks. Yet, the great benefit of milk and fruit juice is that they are high in vitamins and minerals. So, they are relatively healthy.

For milk, be careful when you choose the type at the grocery store, because you should prefer the low-fat or skim milk to have a healthy dietary plan. One cup of skim milk is 80 calories; it includes 12 grams of sugar. Yet, it is also high in calcium and vitamin D. If you don’t like or can’t drink milk, soy milk or almond milk is definitely a go!

For juices, be sure that you buy natural fruit juice. They are usually labeled as ‘fresh’, but they can also be made at home. The problem with fresh fruit juice is that you need 5 to 7 fruits for one glass only. This will equal to 15 grams of sugar and 50 calories in 4 ounces. So, you should be careful while drinking it. If you love to drink juice during the day but don’t want the natural sugar of the fruit, you might want to try vegetable juice, like tomato. It would be a great alternative.

That’s it guys! With these suggestions, you will keep your health on top! Nothing will be able to stop you once you make these easy but effective changes. Don’t worry, I will keep you updated on even more ways to stay on top of your dietary plan.

13 Diet Tips For Sugar Patients

Greetings! For today’s article, I decided to help you with your 2017 resolution for a healthy lifestyle. Before you head to gym for an intense workout, you should read this article. As someone, who switched to a healthy lifestyle a year ago, I have some quick tips to consume less sugar. These tips will be your head start for a great 2017!

When you are on a diabetic plan, you might feel like you should force yourself into not consuming sugar at all. Yet, you will still have that craving for sugar that you can’t get your mind off, just like everybody else. On the contrary, being on a diabetic diet plan does not mean that you should cut off sugar at all rates. Instead, you should try having smaller treats each and every day. Moderation will be your solution. Here are some tips for you:

  • Want dessert? Avoid bread. Some days, it will be inevitable for you to have some nice dessert. Your diet should not keep you from having your little treat. So in that meal, just avoid other foods that are high in carbohydrates. Some foods that you want to avoid are bread, rice, and pasta.
  • Create a solution to your cravings. You can’t simply avoid sweets all of a sudden. Your body needs to adapt to the changes you make. To make things easier, try reducing your sweet consumption slowly but regularly.
  • Unconscious bites? Once you are down the road to that snack jar, you will keep eating without noticing. This will make you eat more sugar and still be unsatisfied with what you consume. To avoid this simple mistake, pay more attention to you bites: What are you eating? How does it taste? What is its texture? Your awareness to what you eat will make you happier.
  • Unhealthy and healthy fat. At some point in your diet, you will also need to consume fats. However, in today’s world, most of us are tricked about what we consume. The sugary desserts, like donuts, don’t have the type of healthy fats that are beneficial for your diet. Instead of having that big piece of cake, try having nuts, yogurt, cheese, or peanut butter. Your blood sugar levels will stay in healthy level and you will feel fuller!
  • Dessert isn’t just a snack; it is also a meal! Since the snacks make your blood sugar rise all of a sudden, you might want to avoid consuming them alone. Try these little treats along with your healthy meal; your blood sugar will not rise as quickly, and it will definitely thank you.

Now, that you know what to do for a healthy living, here are some tips on how to accomplish these quick tips. Of course, the most important goal for a healthy lifestyle is consuming less sugar. Here are 9 great and easy tips for your dietary plan.

9 Tips to Consume Less Sugar and Be Healthier

What can be a perfect diabetes diet plan for you, some tips:

Beware of alcohol! Alcoholic drinks might save you from the stress of the day, but it will not save you from consuming less sugar. Alcoholic drinks, like wine and beer, have a lot of calories that you are not aware of. The worst of the worst are the cocktails since they are loaded up with sugar even more. Instead of cocktails with soda and juice, prefer no-calorie mixers! Also, drinking along with a meal might help a lot in keeping your blood sugar in healthy levels. Don’t forget, alcohol can affect your diabetic medication plan and your insulin levels.

Say no to soft drinks.  If you consume a 12 oz. soft drink each day, the risk of being diabetic will rise up to 15-percent. Prefer sparkling water with lemon or lime to make it tastier. Also, avoid additional sweeteners and creamers for your coffee or tea.

Trick your mind into healthier treats. Sometimes you will want to have sugary snacks. You can avoid consuming too much sugar with replacing certain treats with healthier choices. You can prepare a great snack with frozen bananas instead of ice cream or you can prefer dark chocolate to milk chocolate. You will feel more fulfilled and healthier.

If you really need that dessert, cut your servings to half and eat fruit for the other half.

Fat is your friend. When on a diet, it is thought that cutting on fats is a good choice. Apparently, the fats that are cut from the diet are usually replaced with sugar, which is much worse. To avoid such a mistake, keep the whole-fat milk in your diet and kick out the refined carbohydrates. Just make sure you only keep the healthy fats.

Add your own sweetener. Manufacturers tend to add more sugar to their products more than you want. To add just the right amount of sugar you want to your foods, prefer unsweetened drinks, plain yogurt, and unsweetened cereal. Then, add the amount of sweetener you want.

Labels will save you. Every product in the grocery store has to have labels, and they must give the right information about the product. Opt out for products with less sugar, stay away from sugary cereals and soft drinks. Preferring fresh and frozen vegetables instead of canned foods is also a great change.

Nothing is worse than processed food. To be healthier, try to avoid processed foods that are high in hidden sugar. These can be canned soup, frozen and low-fat foods. Cooking at home is healthier since you will know what’s inside your meal.

Recipes can be tricky. Sometimes, the amount of sugar suggested in recipes is not more than wanted. You can try editing the amount of sugar in recipes by ¼ or ⅓. If you think the sweetness of the recipe is just the right amount, then, you may want to still cut the sugar and sweeten your meal with vanilla extract or cinnamon.

Yet, these tips are only the beginning to our great journey for a healthy living. I will post more about healthy living to help you keep your motivation high and steady. Keep following my articles to add more color to your diet and feel great!