Ways to lower and maintain blood sugar
The presence of sugar in the bloodmust have limits on its levels and values, so we need to take measures avoiding suffering irremediable disorders later, especially if we have in our family circlepeople with diabetes or if we suffer from insulin sensitivity. Therefore, below we mention 12 recommendations that we can implement in our diet to control blood sugar.
1. Eat high-fiber foods
Fiberhas several functions in your body andhealthy properties that increase your well-being. However, you should know that not all fiber is created equal and, in fact, it is soluble fiber that is associated with a reduction in blood sugar levels.
Apparently, the gelatinous substance that creates soluble fiber on contact with watermanages to reduce the absorption of glucose, since it “traps” it due to its viscosity.(1)
According to several studies, eating a diet rich in fiber favors the regulation of blood sugar in patients with type 1 diabetes and reduces the spikes in glucose that occur after a meal rich in carbohydrates . (two)
2. Learn which foods have a low glycemic index
If you are one of those many people who are unfortunately starting to enter the world of diabetes, you may not yet know what the glycemic index is and what it is for.
Well, the glycemic index is something like the speed with which foods that contain carbohydrates can cause spikes in glucose values after consuming them .
Not only the amount that the food contains influences, but also the type of molecules themselves (3)tag. That being said, consuming foods with a high glycemic index helps to increase the level of insulin and causes spikes in blood glucose.
Conversely, low glycemic index foods are associated with long-term blood sugar reduction, in addition to other benefits such as (4)
- Increased HDL cholesterol.
- Total cholesterol reduction .
- Improved insulin sensitivity.
3. Incorporate oats into your diet
Oats are a whole grainthat naturally does not contain gluten and its consumption is very beneficial for health. It is rich in manganese, phosphorus,magnesium , and protein , among other nutrients, and it also has a role in regulating blood glucose.
Highlights: Oatmeal contains a substance called beta- glucan , a type of fiber that has been shown to lower blood sugar and insulin responses after eating a carbohydrate meal. (5)
According to experts, consuming oatmeal can improve the body by reducing by up to 40% the dose of insulin that a diabetes patient needs to control their blood glucose in medical treatment. (6)
4. Reduce carbs
Carbohydrates are biological molecules considered a macronutrient that is divided into:
Their main function in food is to provide energy, that is, they are the fuel of your body. Thus,most carbohydrates are broken down or transformed into glucose so that it can be used as energy in a healthy way , and some carbohydrates are converted into fat that is stored as an energy reserve for later use.
Note: Fiber is an exception, since it is a non-digestible carbohydrate and therefore does not participate in the supply of energy, but has different functions.
When you eat too many carbohydrate-rich products, your body produces too much glucose and there comes a time when insulin cannot transport and treat all of it to the cellstag. As a consequence your glucose levels rise.
In relation to this fact, there are several studies that have confirmed that limiting carbohydrateintake helps regulate blood sugar and prevent glucose spikesthat usually occur after a carbohydrate meal. (7)
Even the glucose-regulating effect brought about by reduced carbohydrate consumption is maintained in the long term. (8)
5. Reduce stress
It seems incredible, but it is true: being stressed, overwhelmed, anxious, has a very negative influence on blood glucose values (9)tag. For this reason, if you have sugar problems, it is important that you learn to control stress for the sake of your health.
Note: Research in humans and animals has shown that the production of certain hormones resulting from high levels of stress increases the amount of sugar in the blood. (10)
An excess of stress is also associated with a higher risk of suffering from obesity, and I believe that this is also a compelling reason for you to avoid stress from a medical perspective. (eleven)
To be highlighted: It has been confirmed that relaxation exercises and activities, such as the so-called “mindfulness-based stress reduction programs”,and sports such as yoga can significantly improve blood glucose values. (12)
6. Consume flax seeds
Flax seeds are dark brown or light yellow in color that you can consume whole, ground, or in oil form.
Despite their small size, they are full of many nutrients and compounds with a key role in your health : manganese, magnesium, phosphorus, iron , Omega 3 , fiber and protein (13). Among the benefits that its consumption brings to health:
- Lower risk of heart disease.
- Cancer prevention.
- Cholesterol reduction.
It has even been observed that individuals who ingest between 10 g and 20 g daily for a continuous time show a 20% reduction in their fasting blood sugar levels. (14)
7. Do exercises
You will have always heard that doing any physical activity is essential to achieve a Healthy Life, both in terms of preventing diseases and improving them. In fact, asedentary person who spends a lot of time sitting and does not exercise his body is more likely to suffer from high cholesterol, obesity or heart disease. (fifteen)
In order for your body, your brain and all the functions of your body to be carried out correctly, you must combine a balanced diet and regular exercise.
To highlight: Some scientific studies have stated that Strength Trainingsignificantly improves blood glucose values and decreases insulin resistance, in addition to lowering LDL cholesterol and increasing HDL cholesterol. (16)
8. Take berberine supplements
Berberine is a substance that is extracted from a herb of Chinese origin and is marketed as a supplement with powerful health benefits.
However, the quintessential property of berberine is its ability to help reduce and maintain blood sugar levels. Numerous and extensive studies have shown that the intake of berberineregulates blood sugar through several mechanisms :
- It promotes glycolysis (glycolysis), a chain of processes responsible for breaking down glucose for energy. (17)
- It decreases insulin resistance and glucose production in the liver. (18)
In fact, there are many experts and doctors who advise taking berberine supplements for the medical treatment of diabetic or prediabetic patients and the results are very promising.
In one study, berberine was found to be just as effective as the famous drug metformin , designed to regulate blood sugar. (19)
In another study, patients with type 2 diabetes saw their fasting glucose levels reduced by 20% and their HbA1c, a long-term glucose indicator, reduced by 12%. (twenty)
To highlight: The recommended dose of berberine is 500 mg before each meal, 3 times a day.
9. Get enough water
Drinking enough water during the day has a principle of action in the kidneys, where they will be in charge of helping to eliminate excess sugar in the blood. Studies carried out at the Paris Diderot University show that water consumption reduces the risks of presenting high glucose levels, in the same way reducing the risks of suffering from metabolic diseases . (twenty-one)
Note: The water consumed can be through infusions , it should be noted that sugars should not be added so that it can thus regulate the levels already existing in the body.
10. Reduce food portions
The reduction of food intake is often used as a treatment for obesity, however, it also has effects in preventing the increase in blood sugar values. It is a way to avoid prolonging or developing bad habits, allowing control of calorie consumption and therefore glucose peaks.
11. Get enough sleep
Lack of sleep and rest affects glucose and insulin levels, in addition to the possibility of increasing appetite. If there is no quality sleep and in the correct amounts forproper rest, there will be decreases in the release of certain hormones naturally, which ends up affecting blood sugar levels and increasing the risks of suffering from diseases such as diabetes and high degrees of insulin sensitivity.
12. Add fruits to your diet
To reduce the risk of sugar spikes when the need to eat something sweet enters, we can opt for the consumption of fruits, especially those that are very rich in water tag. Although there are some that allow the control of these effects, there are some others such asApples, Cherries and PearsThat, with their content of anthocyanins, vitamins and antioxidants, produces a lowering effect on blood sugar by increasing the production of insulin at least 50% and possibly reducing the use of medications.