Diabetes or blood sugar is a very common disease among the world population that increasingly attacks young people. Its main characteristic is an imbalance in blood sugar levels, an obstacle that prevents a 100% normal life and increases the risk of other diseases. Learn how to control and regulate your glucose levels with these 8 science-backed tips.
1. Eat Foods High in Fiber:
The fiber has several functions in your body and health claims that increase your well – being. However, you should know that not all fiber is the same and, in fact, it is soluble fiber that is associated with a reduction in blood sugar levels. Apparently, the gelatinous substance that forms the soluble fiber at its contact with water manages to reduce the absorption of glucose, since it “catches” it due to its viscosity.
According to several studies, eating a diet rich in fiber favors blood sugar regulation in patients with type 1 diabetes and reduces glucose peaks that occur after a meal rich in carbohydrates.
2. Learn What Foods Have a Low Glycemic Index:
Glycemic index? What is that?
If you are one of those many people who, unfortunately, is beginning to enter the world of diabetes, you may not know yet what the glycemic index is and what it is for. Well, the glycemic index is something like how quickly foods that contain carbohydrates can cause spikes in glucose levels after consuming them. And, well … not only the amount of carbohydrates in the food, but also the type of carbohydrates
“That said, eating foods with a high glycemic index increases the level of insulin and causes blood glucose spikes”.
On the contrary, foods with low glycemic index are associated with a long-term reduction in blood sugar, in addition to other benefits such as
- Increase of HDL cholesterol.
- Total cholesterol reduction.
- Improvement of insulin sensitivity.
How Can You Know the Glycemic Index of a Food?
Nowadays, it is very easy to find web pages and even applications that provide you with a very approximate number of the glycemic index of each food. But to get to know a little what common foods have a low glycemic index, here are a few: eggs, seafood, meat, legumes, oatmeal, most fruits…
3. Add Oats to Your Diet:
Oatmeal is an integral cereal that by nature 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 also has its function in the regulation of blood glucose.
What Makes Oatmeal Keep Sugar Levels at Bay?
Oatmeal contains a substance called betaglucan, a type of fiber that has been shown to lower blood sugar and insulin responses after eating a meal with carbohydrates. According to experts, consuming oatmeal can lower the dose of insulin that a diabetes patient needs to control their blood glucose by up to 40%
4. Reduce Carbohydrates:
Carbohydrates are a macronutrient that is divided into:
Its 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, and some carbohydrates are converted into fat that is stored as an energy reserve for later use. Fiber, on the other hand, is an exception, since it is a non-digestible carbohydrate and, therefore, does not participate in the energy supply, but has different functions. Well, once you’ve understood a little about what carbohydrates are, I’m going to explain why reducing your intake contributes to normal blood sugar levels. When you eat too many foods rich in carbohydrates, your body produces a lot of glucose and there comes a time when insulin fails to transport it all to the cells. As a consequence: your glucose levels rise. In relation to this fact, several studies have confirmed that limiting carbohydrate intake helps regulate blood sugar and prevent glucose peaks that usually occur after a meal with carbohydrates. Even the glucose regulating effect caused by reduced carbohydrate consumption is maintained in the long term
5. Get Away from Stress:
It seems incredible, but it is true: being stressed, overwhelmed, distressed, has a very negative influence on blood glucose levels. For this reason, if you have sugar problems, it is important that you learn to control stress for the sake of your health. Research carried out in humans and animals has shown that the production of certain hormones derived from a high level of stress increases the amount of blood sugar. But not only that…Too much stress is also associated with an increased risk of obesity, and I think this is also a compelling reason for you to run away from stress. Ah! A curious fact: it has been confirmed that exercises and relaxation activities, such as the so-called “stress reduction programs based on mindfulness”, and sports such as yoga cause very significant improvements in blood glucose levels.
6. Aim for Flax Seeds:
Flax seeds are dark brown or light-yellow seeds that you can consume whole, ground or in the form of oil. Despite their small size, these seeds are full of many nutrients and compounds with a key role in your health: manganese, magnesium, phosphorus, iron, omega 3, fiber, protein … Among the benefits that the consumption of flax seeds brings to your health are:
- Lower risk of heart disease.
- Cancer prevention
- Cholesterol reduction
And the list doesn’t end there… It has been observed that people who ingest between 10 g and 20 g daily of ground flaxseeds for a continuous time have a 20% reduction in their fasting blood sugar levels.
You have always heard that performing any physical activity is essential to achieve a healthy life, both in terms of preventing diseases and in improving them. In fact, sedentary people who spend a lot of time sitting and not exercising their body are more likely to suffer from high cholesterol, obesity or heart disease. 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. Some scientific studies have claimed that strength training (e.g., weight lifting) significantly improves blood glucose levels and reduces insulin resistance, as well as lowering LDL cholesterol and increasing HDL cholesterol. Other forms of exercise will also help you control blood sugar: walking, running, swimming, rollerblading, biking…
8. Take Berberine Supplements:
Berberine is a substance that is extracted from a herb of Chinese origin and is marketed as a supplement with potent health benefits. However, the quintessential property of berberine is its ability to reduce blood sugar levels. Numerous and extensive studies have shown that berberine intake regulates blood sugar through several mechanisms:
- It promotes glycolysis (glycolysis), a chain of processes responsible for breaking down glucose for energy
- Reduces insulin resistance and glucose production in the liver
In fact, there are many experts and doctors who advise taking berberine supplements for the treatment of diabetes or prediabetes and the results are very promising. In one study, berberine was found to be as effective as the famous metformin drug, designed to regulate blood sugar. In another study, type 2 diabetes patients saw their fasting glucose levels reduced by 20% and HbA1c, a long-term glucose indicator, by 12%. If you are interested, the recommended dose of berberine is 500 mg before each meal, 3 times a day.
It is clear that the first step in keeping blood sugar at bay is to monitor your levels frequently. However, you do not need to take a stack of drugs if you know what foods favor glucose regulation.