Foods that lower blood sugar
A high blood sugar level can cause many health problems. In particular, it can cause diabetes, especially in people with a family history of this disease. Diabetics must control their diet to prevent their blood sugar from reaching too high levels. Prediabetic people with a genetic predisposition to the disease can maintain low blood sugar levels through proper nutrition, with the aim of reducing the risk of disease and the need for medication.
If you have been diagnosed with diabetes, you can not control the blood sugar level exclusively with diet and exercise. Contact a doctor to establish a plan of action appropriate to your needs.
Eat the right foods
1) Understand the importance of including the right foods in your diet.
Food can cause a gradual increase in blood sugar or can make the blood sugar level rise too fast. The increase in blood sugar will depend on the foods you consume – whole foods will probably cause a gradual increase, while refined carbohydrates and sugar will cause a rapid rise in blood sugar.
2) Choose healthy carbohydrates.
Sugars and starches (such as those contained in white bread or corn starch) are transformed into glucose during digestion and should be avoided. Fruits, vegetables, whole grains, legumes (lentils and beans) and a moderate amount of lean dairy products are healthy sources of carbohydrates. These carbohydrate sources will help you maintain healthy blood sugar levels during digestion.
Note that a low-fat content does not mean hypocaloric; always read the label.
Healthy whole grain cereals include barley, oats, spelt, wheat, Kamut and brown rice.
Bread and cereals are healthy if you avoid varieties that contain a lot of fat and many sugars. Choose bread and cereals that contain less than 4.5% sodium.
Eat carbohydrates at every meal, but not too much. Always add protein and prefer vegetables that do not contain starch to those that contain it. 11 MARCH 2018
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3) Consume more fibres.
The fibres purify the body and help control blood sugar. Most vegetables are rich in fibre, especially green leafy ones. Even many fruits, legumes and dried fruits are rich in fibre, as are whole wheat products.
Water-soluble fibres are very important for maintaining good health. They are found in foods such as beans, dried fruit, oat bran and seeds.
Flax seeds are a good source of fibre and help regulate blood sugar. Add two spoons in 250 ml of water and drink them every day to absorb the benefits.
4) Eat fish two or more times a week.
Fish is rich in proteins, which do not have an impact on glycaemia equal to that of sugars. Fish also contains less fat and cholesterol than meat and poultry. Other sources of lean and healthy proteins include legumes, nuts, seeds, peas and poultry. You can also consider protein drinks that contain less than 5 g of sugars.
5) Eat more oatmeal.
The sugar-free oatmeal is slowly digested and therefore does not cause a dramatic increase in blood sugar, providing your body with the slow-release energy it needs. Lentils and legumes are also a good choice, although many people find an increase in the intestinal gas after consuming them. In any case, these foods contain soluble fibres, which slow down the absorption of sugar and carbohydrates, which is certainly positive.
6) Look for vegetables that do not contain starch.
Broccoli, spinach and green beans are excellent examples. These vegetables are low in carbohydrates, so they do not have a great effect on blood sugar, but they are also rich in fibre and have a purifying effect. Lentils, legumes and oats are starchy foods, but their soluble fibre compensates for their disadvantages.
7) Satisfy your sweet tooth with some strawberries.
Despite their sweetness, strawberries are actually quite low in carbohydrates, and therefore do not have a major impact on blood sugar. They also contain high levels of water that help you feel full longer. As a result, you could calm down the temptation to eat other more harmful sweets later.
8) Drink more water.
Sugary drinks quickly increase your blood sugar. Replacing these drinks with water, tonic water and sparkling water can greatly reduce your intake of sugar.
You can find many flavoured glasses of water on the market, which can taste nicer than water. Pay attention to the added sugars. You can use lemon or lime slices, strawberries or a drop of orange juice to flavour the sparkling water at home without adding unnecessary calories due to sugars.
Keep some water in the fridge with some lemon wedges. This water will taste delicious and will be very refreshing on the hottest days. Keep the bottle capped and throw the slices, replacing them with new ones, every two days. Aromas vary with other citrus fruits or strawberries, apples or berries.
Try to drink 6-8 glasses of water a day to make sure you are properly hydrated.
Be careful when drinking fruit juice and using it very sparingly – even fruit juice contains carbohydrates in the form of fructose.
9) Spread the cinnamon on your food.
Some experts believe that cinnamon has a slight effect of reducing blood sugar levels, especially in people who suffer from diabetes. The results are not conclusive, but the first phases of some studies support this thesis.
Do not rely on cinnamon as a magic wand! You should consider it a further suggestion to follow along with everyone else.
Make a plan
10) Determine the number of calories you should consume each day.
Taking the right number of calories can prevent you from swallowing excess food that can bring too much sugar into your blood.
Take 1,200 to 1,600 calories if you are a petite woman, a medium-sized woman who wants to lose weight, or a medium-sized woman who does not do much exercise.
Hire 1600 – 2000 calories a day if you are a large-sized woman who wants to lose weight, a small man, a medium-sized man who does not do the much physical activity or wants to lose weight or a large man who wants to lose weight.
Hire 2000 – 2400 calories if you are a large or medium-sized man who does a lot of physical activity, a large man in shape, or a large or average woman who does a lot of physical activity.
11) Make substitutions.
Instead of completely altering the way you eat, replace healthier foods than those that raise your blood sugar.
12) Count carbohydrates.
In particular, it counts the refined carbohydrates it consumes, such as white flour products, sugary cereals and fried foods. Carbohydrates have the greatest impact on blood sugar because they are transformed into glucose very quickly.
13) Check the glycemic index.
The glycemic index considers foods for the impact they have on increasing blood sugar after they have been consumed. Foods with a low glycemic index will increase your blood sugar less than those with a high index.
Consider that the glycemic index may not consider all sources of sugar in addition to glucose. Other sugars, such as fructose and lactose, participate in the total amount of sugars.
Eating raw vegetables will guarantee you take many vitamins – just make sure you wash them well.
The whole family can eat the same healthy foods that you eat; there is no need to follow a different diet. Everyone can benefit from the same healthy and nutritious meals together.
Your doctor can determine, in agreement with you, the healthiest program that meets all your food needs, and can advise you to avoid choices that may harm your health.