8 Ways I Maintain Normal Blood Sugar Levels as a 10-Year Diabetic

Diabetes management requires a balanced combination of dietary therapy, exercise therapy, and medication therapy.

Among them, diet therapy is the most important.

If you eat a lot of carbohydrates, especially during meals, it's very difficult to control diabetes and high blood sugar levels even with exercise and increasing medication dosage.

I will share my most important diabetes management tips, focusing mainly on dietary therapy.

1) The meal is prepared by mixing barley and oats equally and adding beans to cook the rice.

As far as I know, barley has the lowest GI index among grains, making it very good for diabetes management.

2) Divide the rice into portions of about 100-120g in a container and store it in the refrigerator for one day.

Store in the freezer after one day.

This creates resistant starch, which interferes with absorption in the body and gradually raises blood sugar.

3) While limiting the intake of rice cakes, noodles, and bread, I do not completely avoid eating them.

It seems that eating less is important.

For rice cakes, I eat about one piece of glutinous rice cake as a snack per day (about 2 hours after a meal).

4) The order of meals is vegetables, protein, and carbohydrates.

Once it became a habit, I stopped eating rice with the first sip.

The worst thing is to start eating plain rice.

Snacks are eaten twice: after lunch and after dinner.

Always eat at the scheduled time at least 2 hours after a meal, including nuts, a quarter piece of fruit, and carrots.

Diabetic patients are advised to eat small, frequent meals.

Blood sugar tests are conducted two hours after dinner; if it exceeds 140, no snacks are eaten.

6) I drink specialty coffee as Americano and mixed coffee as stevia mixed coffee.

Manage tightly from Monday to Friday and take one day off on the weekend as a reward for myself.

I often cook restaurant-style dishes or foods I don't usually eat.

I believe that diabetes is not a disease that can be cured, but one that must be managed lifelong, so it should not be boring.

When eating out, try to reduce the amount of carbohydrates as much as possible and avoid overeating.

7) Exercise includes calf exercises such as 100 heel raises and walking more than 5,000 steps a day (don't get too caught up in 10,000 steps per day).

Diabetic patients need to do more muscle exercises that can burn off excess blood sugar.

(Squat exercises, calf exercises, etc.)

8) I trust the doctor completely and take the medication on time without fail. Unless I am a doctor myself, I will do as the doctor advises.

There was a time when I distrusted doctors due to incorrect knowledge about diabetes, but I realized that the harm was entirely on my own.

Reference 1) Frozen rice stored in small portions in the freezer

8 Ways I Maintain Normal Blood Sugar Levels as a 10-Year Diabetic