How To Lower Blood Sugar Quickly Foods
How To Lower Blood Sugar Quickly Foods – If you’ve dealt with diabetes before, either as an individual or through a family member or friend, you probably know how important it is to keep your blood sugar low and well-regulated. Yes, it can be challenging, but paying attention to what you eat can significantly regulate blood glucose levels and keep them low. Let’s explore the best foods to lower and regulate blood sugar.
High blood sugar is not only a problem in diabetes, but also a threat to your overall health and well-being. It has been shown to cause inflammation, weight gain, obesity, high cholesterol, heart disease, autoimmune conditions and even cancer.
How To Lower Blood Sugar Quickly Foods
The body only needs 4 grams (one teaspoon) of sugar to circulate in the blood at a time. More and more is turned into fat and stored in the body, especially around the midsection or internal organs. This increases the risk of various chronic conditions.
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For this reason, it is essential to keep your glucose levels low, and the best place to start is with your diet – the food you eat!
According to Dr. Robert Lustig, a pediatric endocrinologist best known for his work promoting an anti-sugar diet, “sugar in the form of sucrose and fructose is like poison” because of its negative effects on the body’s neurotransmitters. This addiction can be explained as a cycle that gets stronger every time we eat sugar.
When sugar is consumed, it leads to an increase in blood sugar, this action releases high levels of dopamine and opioids in the brain, making you feel high and satisfied. This process is called reward. Meanwhile, levels of another neurotransmitter called acetylcholine are low.
Lower levels of acetylcholine are associated with memory and learning disorders, as well as brain disorders such as Alzheimer’s disease and dementia.
Most Effective Ways To Lower Blood Sugar Naturally
After that, the pancreas produces high levels of insulin to reduce the high blood sugar, which leads to a sudden drop, which causes the cells to immediately store fat.
The cycle continues where the body craves more sugar to replace the loss, there is also an emotional low.
Over time, your body will increase the amount of sugar you consume to increase the number of opioids and dopamine levels that give you the pleasurable sensations you crave.
The cycle leads to compulsive eating, overeating and constant snacking, making this addiction very difficult to overcome.
Food & Other Factors That Affect Blood Sugar Levels
This is why chronic sugar addiction leads to many chronic diseases, type 2 diabetes being one of the prime examples
Consuming large amounts of sugar causes the pancreas to produce a large amount of insulin. After years and years of excessive sugar consumption/overproduction of insulin, the pancreas is overloaded, resulting in its ability to function as before. The levels of insulin they release are low, so there will be higher blood sugar levels, leading to type 2 diabetes and the resulting complications.
Under normal circumstances, the liver converts sugar into fat and stores it, but with this condition, excess sugar is stored, leading to a disease called fatty liver, which leads to impaired liver function.
Over time, high blood sugar levels will affect the vascular system, leading to diabetic neuropathy, a condition common with diabetes that causes damage to the blood vessels that feed the nerves, affecting blood circulation in the extremities, high blood pressure and the heart. disease. .
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High levels of sugar consumption also affect the mind, when high levels of dopamine and opioids are stored in the cells, their levels drop, leading to feelings of depression, fatigue, inability to focus, feelings of hopelessness, mood swings, anxiety and unexcitability. . for life.
Sugar is in almost everything we eat, but we can do well without it. We will have to start reading our labels more because sugar is added to many foods. 74% of grocery store products contain added sugar
Labels such as low-fat and no artificial flavors can be misleading because they mask high-sugar products as healthy.
Foods high in fiber and low on the glycemic index will help regulate your energy levels without causing a spike in blood sugar. Some of the best choices include
The Easiest Way To Lower Blood Sugar Naturally With Type 2 Diabetes
It is considered one of the best green leafy vegetables for blood sugar control. That’s because kale is rich in flavonoid antioxidants like quercetin and kaempferol, which have been shown to increase insulin sensitivity and lower blood sugar.
One study found that eating 7-14 grams of kale with a high-carbohydrate meal can significantly lower postprandial blood sugar levels.
Other green leafy vegetables such as spinach, lettuce, Swiss chard, Swiss chard and turnip greens can also help regulate glucose. In fact, half a serving of leafy greens each day can reduce the risk of developing type 2 diabetes, a condition associated with high blood glucose levels.
Cabbage is best eaten cooked in salads or smoothies. It can also be enjoyed boiled, fried or baked with other foods.
Foods That Lower (or Regulate) Blood Sugar
Nuts, especially almonds, are good for regulating glucose levels after a meal. They are rich in fiber with a low glycemic index of 0, which makes them suitable for regulating blood sugar.
One study found that eating 2 ounces of almonds each day can lower insulin, increase insulin sensitivity, and lower blood sugar.
Almonds can be eaten raw or roasted as a snack or added to smoothies 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 their glucose levels as low as possible.
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They are rich 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 blood, thereby keeping the sugar level stable.
Chia seeds are also rich 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 low-glycemic foods rich in soluble fiber, which slows the digestion and absorption of glucose, causing blood sugar to remain stable and well controlled.
In a 12-week study, daily consumption of flaxseed increased insulin sensitivity and lowered insulin and glucose levels in overweight people with prediabetes.
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In another study, consuming 10 grams of ground flaxseed daily lowered blood sugar by 19.7% in people with type 2 diabetes.
You can easily incorporate flaxseed into baked goods or use its ground version to make muffins, bread, and cookies. You can also add ground flax to your breakfast cereal. Healthy fats to eat.
They are rich in monounsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA), and fiber that have been shown to increase insulin sensitivity, improve blood glucose levels, lower cholesterol and triglycerides, and maintain a healthy heart.
They are also rich in antioxidants, minerals, and vitamins, which can lower blood pressure, fight inflammation, promote eye health, improve digestion, improve skin health, and increase absorption. nutrients from the body.
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Apart from guacamole, you can season avocado with salt and eat it directly or add it to toast, as a substitute for mayonnaise or in salads.
Fenugreek seeds are rich in soluble fiber, which helps lower blood sugar by slowing the digestion and absorption of carbohydrates.
Research shows that 10 grams of fenugreek consumed daily, preferably after the seeds have been soaked in warm water or added to yogurt, appears to help control blood sugar.
Another study found that baked goods made from fenugreek flour can reduce insulin resistance and increase the absorption of glucose from the blood, thereby regulating blood sugar.
Diabetes Myths That Don’t Lower Blood Sugar
Cinnamon has been shown to reduce cellular insulin resistance and promote glucose uptake by cells. It also works by slowing the breakdown of carbohydrates in the gut, which regulates the release of glucose into the blood.
Food choices play an important role in keeping blood sugar low and stable. While some foods can dramatically increase blood glucose levels, some can provide a slow release into the blood, thus promoting a slow but more stable glucose level.
Some foods you can eat to help regulate your glucose include kale, flax seeds, almonds, fenugreek seeds, avocados, cinnamon, and chia seeds.
As much as these foods can help regulate glucose levels, be careful to stay away from processed foods, especially refined carbohydrates, as they will undoubtedly spike your blood sugar.
Healthy Foods And Drinks That Aid Blood Sugar Control
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Hi, I’m Michelle, the voice creator, content and photographer behind Healthier Steps. I share vegan and gluten-free recipes due to past health issues. My goal is to help you make healthier choices and show you how easy and delicious healthy eating can be. Effectively managing blood glucose levels can be challenging, but it is essential to preventing serious long-term health problems. This is true regardless of whether you are diagnosed with diabetes, pre-diabetes, or if your pancreas is perfectly functional. A healthy diet can have a significant impact on blood sugar levels, and in short.
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