How To Control Blood Sugar Level Immediately – If you have been diagnosed with diabetes before, either as an individual or through a family member or friend, you probably know the importance of reducing and good control of your blood sugar. Yes, it can be challenging, but paying attention to what you eat can keep your blood glucose levels under control and lower. Let’s explore the best foods to lower and control blood sugar.
High blood glucose is not only a problem of diabetes but also a danger to health and well-being in general. It has been shown to trigger inflammation, cause weight gain, obesity, high cholesterol, heart disease, autoimmune conditions, and even cancer.
The body only needs 4 grams (teaspoon) of sugar circulating in the bloodstream at any given time. Any excess is converted to fat and stored in the body, especially in your organs or internal organs. This increases your susceptibility to various diseases.
For this reason, it is important to reduce glucose, and the best place to start is your diet – the food you eat!
According to Dr. According to Robert Lustig, a pediatric endocrinologist best known for his work promoting anti-sugar diets, ‘sugar in the form of sucrose and fructose is like a poison’ because of its negative effects on the body’s neurotransmitters. This addiction can be described as a cycle that gets stronger every time we eat sugar.
When sugar is digested, it leads to an increase in blood sugar, this action releases high levels of dopamine and opioids in the brain that make you feel good. the height and satisfaction. This process is called compensation. Meanwhile, another neurotransmitter called acetylcholine is reduced.
Low levels of acetylcholine have been linked to cognitive and learning disabilities, as well as mental disorders, such as Alzheimer’s disease, and dementia.
After this high level of insulin produced by the pancreas to reduce the level of sugar, leading to a large drop, which causes cells to store fat quickly.
The cycle continues as the body needs more sugar to make up for its loss, resulting in an emotional breakdown.
Over time the body will increase the amount of sugar you eat, in order to increase the amount of opioids and dopamine levels that give you the pleasure you desire.
The cycle leads to consumption, overeating, and binge eating, which makes it very difficult to overcome this addiction.
This is why chronic sugar addiction leads to many chronic diseases, type 2 diabetes being one of the best examples.
Eating too much sugar causes the pancreas to produce more insulin. After years and years of high sugar consumption/overproduction of insulin, the pancreas will become overactive and unable to function as it should. eat The level of insulin it secretes is reduced, so there will be high blood sugar that causes type 2 diabetes and its complications.
Normally, the liver converts sugar into fat and stores it, but in this case too much sugar is stored leading to a disease called liver disease. fat, which leads to liver failure.
Over time, high blood sugar will affect the vascular system leading to diabetic neuropathy, a common condition in diabetes that causes damage to the blood vessels that feed it. nerve damage, which affects peripheral blood flow, high blood pressure, and heart disease. .
The high consumption of sugar also affects the brain, when the levels of dopamine and opioids are stored in the cells, their levels decrease causing you to feel depressed, tired, unable to focus depression, hopelessness, mood swings, anxiety, and depression. about life.
Sugar is almost everything we eat, but we can do well without it. We need to start reading our labels more because sugar is added to many products. 74% of grocery products contain added sugar
Labels such as low fat, and no artificial flavors can be misleading as they label high sugar health products.
Foods that are high in fiber and low on the Glycemic index will help you manage your energy without causing your blood sugar to spike. Some of the best options are included
It is considered one of the best herbs for controlling blood sugar. This is because kale is rich in flavonoid antioxidants such as quercetin and kaempferol, which have been shown to increase insulin and lower blood sugar.
One study found that eating 7-14 grams of kale with a high-carbohydrate meal can significantly lower blood sugar levels after a meal. .
Other leafy greens such as spinach, lettuce, collards, Swiss chard, and turnip greens can also help control blood sugar. In fact, half a serving of green leafy vegetables each day may reduce the risk of developing type 2 diabetes, a condition associated with high blood glucose.
Kale is best eaten cooked in salads or smoothies. It can also enjoy cooking, grilling, or baking with other foods.
Nuts, especially almonds, are good for controlling glucose after a meal. They are high in fiber and have a low Glycemic index of 0, making them ideal for controlling blood sugar.
Another study found that eating 2 almonds a day can lower insulin, increase insulin sensitivity, and reduce fasting blood sugar.
Almonds can be eaten raw or roasted as a snack or added to desserts and sweet or savory dishes. Check out the Amazing Health Benefits of Almonds.
Chia seeds are a great supplement for anyone with diabetes or insulin resistance or anyone who wants to keep glucose levels in check. to a lesser extent.
They are high in soluble fiber, which absorbs water to form a gel-like consistency during digestion. This slows down the digestion and absorption of glucose into the bloodstream, keeping blood sugar levels stable.
Chia seeds are also high in omega 3 fatty acids, calcium, and antioxidants that the body needs to function properly. Health Benefits of Chia Seeds
Like chia seeds, flax seeds are a low glycemic index food rich in soluble fiber, which slows down the digestion and absorption of glucose. provides stability and good control of blood sugar.
In a 12-week study, daily consumption of flax seeds increased insulin sensitivity and lowered both insulin and glucose levels. in obese people with diabetes.
In another study, daily consumption of 10 grams of flaxseeds reduced fasting blood sugar by 19.7 percent in people with type 2 diabetes.
You can easily mix flaxseed into baked goods or use it ground to make muffins, bread, and cookies. You can also add ground flax to breakfast cereal. Healthy Fats to Eat.
They are high in monounsaturated fats (MUFAs), polyunsaturated fatty acids (PUFAs), and fiber that have been shown to increase insulin sensitivity, improve blood glucose levels, and lower cholesterol, and triglycerides and maintain a healthy heart.
They are also rich in antioxidants, minerals, and vitamins, which can lower blood pressure, reduce inflammation, improve eye health, improve digestion, improve skin health, and increase nutrient absorption. in the body.
Besides guacamole, you can add salt to your avocado and eat it straight or put it on toast, as a substitute for mayo, or in a salad.
Fenugreek seeds contain soluble fiber, which helps lower blood sugar by slowing down the digestion and release of fats.
Studies have shown that 10 grams of fenugreek eaten daily, after soaking the seeds in hot water or adding it to yogurt seems to help control blood sugar.
Another study found that baked goods made with fenugreek flour can reduce insulin resistance and increase the use of glucose in the blood, thereby regulating blood sugar.
Cinnamon has been shown to reduce cellular insulin sensitivity and promote glucose uptake by cells. It also works by slowing down the breakdown of fat in the stomach, which controls the release of glucose into the blood.
The foods you eat play an important role in keeping your blood glucose levels low and stable. While some foods can cause your blood glucose levels to rise dramatically, others are sure to slow down their absorption into the bloodstream, increasing the levels. is stable glucose.
Other foods you can eat to control glucose include kale, flaxseed, almonds, fenugreek seeds, avocado, cinnamon, and chia seeds.
Since these foods can help control your glucose levels, make sure you don’t eat processed foods, especially fatty foods, as they are sure to raise your blood sugar levels. blood sugar.
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Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthy Steps. I share recipes that are vegan and gluten free due to past health issues. My goal is to help you make healthy choices and show you how easy and fun eating healthy can be. Knowing the signs of high blood sugar and knowing how to reduce it can help you prevent these problems and increase the quality and length of your life.
The signs and symptoms of high blood sugar are the same for type 1 and type 2. The symptoms are usually
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