How To Lower Blood Sugar Quickly – If you’ve dealt with diabetes in the past, either personally or through a family member or friend, you probably know how important it is to keep your blood glucose levels low and well-regulated. Yes, it can be challenging, but watching what you eat can regulate and keep your blood glucose levels low. Let’s explore the best foods to lower and regulate blood sugar.
High blood glucose is not only a symptom of diabetes, but also a threat to your overall health and well-being. It can trigger inflammation and lead to weight loss, obesity, high cholesterol, heart disease, autoimmune disease, and even cancer.
The body needs only 4 grams (one teaspoon) of sugar in the bloodstream at any given time. More is stored in the body as fat, especially around your midsection or internal organs. This increases the risk of several chronic diseases.
This is why it is so important to lower your glucose levels, and the best place to start is in your diet – the food you eat!
According to Dr. Robert Lustig, a pediatric endocrinologist known for his work promoting sugar resistance, “sugar in the form of sugar and fructose is like poison” because of the negative effects it has on the body’s neurotransmitters. This addiction can be described as a cycle that gets stronger every time you eat sugar.
When you eat sugar, it causes your blood sugar to rise, and this action releases dopamine and opioids in the brain that make you feel high and satisfied. This process is called reward. During this process, another neurotransmitter called acetylcholine decreases.
Low levels of acetylcholine are associated with memory and learning problems, as well as brain disorders such as Alzheimer’s disease and dementia.
Once this high level of insulin is produced by the pancreas, it lowers blood sugar levels, which causes a sharp drop and the cells immediately store fat.
The cycle continues, the body craves more sugar to compensate for its loss, and the mood is low.
Over time, the body increases the amount of sugar it consumes, thereby increasing the amount of opioids and dopamine that give you the pleasure sensations you crave.
The cycle can lead to compulsive eating, binge eating, and frequent binge eating, an addiction that can be difficult to overcome.
This is why chronic sugar addiction can lead to many chronic diseases, type 2 diabetes being one of the best examples.
Eating large amounts of sugar causes the pancreas to produce large amounts of insulin. After years and years of consuming too much sugar and overdosing on insulin, the pancreas becomes overloaded, causing it to not function as well as it once did. It reduces the level of insulin you release, which causes high blood sugar levels, which can lead to type 2 diabetes and its complications.
Under normal circumstances, the liver converts sugar into fat and stores it, but in this condition, excess sugar builds up and causes fatty liver disease, which leads to liver dysfunction.
Over time, high blood sugar levels can affect the vascular system, causing diabetic neuropathy, which damages the blood vessels that feed the nerves with diabetes, affecting the extremities, high blood pressure, and heart disease. .
Consuming large amounts of sugar also affects the mind, and when cells store high levels of dopamine and opioids, their levels drop, leaving you feeling depressed, tired, unable to concentrate, depressed, moody, anxious and agitated. About life
Sugar is in almost everything we eat, but we can do just fine without consuming sugar. We need to start reading our labels more because so many foods have added sugar. 74% of supermarket products contain added sugar
Low-fat, no-artificial brands are misleading because they masquerade as healthy, high-sugar products.
Foods high in fiber and low on the glycemic index help regulate energy levels without causing a spike in blood sugar. It includes the best options
It is considered one of the best leafy vegetables for controlling blood glucose. This is because rapeseed contains flavonoid antioxidants that increase insulin sensitivity and lower blood glucose.
One study found that eating 7-14 grams of kale with high-carb meals can significantly lower postprandial blood sugar levels.
Other green leafy vegetables, such as spinach, spinach, collard greens, Swiss chard, and green peaches, can also help regulate glucose. In fact, eating half a cup of green leafy vegetables a day can reduce your risk of developing type 2 diabetes, a condition related to high blood glucose.
Kale is great in a salad or baked in a casserole. It can also be enjoyed boiled, sautéed or baked with other foods.
Nuts, especially almonds, are good for regulating glucose levels after meals. They are rich in fiber and have a low glycemic index of 0, which is good for regulating blood glucose.
One study found that eating 2 ounces of almonds a day reduced insulin levels, increased insulin sensitivity, and lowered fasting 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 an excellent supplement for those with diabetes or insulin resistance, or for those who want to keep their glucose levels as low as possible.
They are rich in soluble fiber, which absorbs water and forms a gel-like consistency during digestion. This slows the digestion and absorption of glucose into the blood, keeping blood sugar levels stable.
Chia seeds also contain 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 food rich in soluble fiber, which slows the digestion and absorption of glucose, leading to stable and well-controlled blood sugar.
In a 12-week study, daily flax consumption improved insulin sensitivity and reduced insulin and glucose levels in overweight people with prediabetes.
In another study, consumption of 10 grams of ground flax per day reduced fasting blood sugar by 19.7% in patients with type 2 diabetes.
You can easily incorporate flaxseeds into baked goods or use the ground version to make muffins, breads, and cookies. You can also add ground flax to your breakfast cereal. Healthy fats to consume.
They contain high amounts of monounsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA), and fiber, which improve insulin sensitivity, improve blood glucose levels, lower cholesterol and triglycerides, and maintain a healthy heart.
They are also rich in antioxidants, minerals, and vitamins that lower blood pressure, fight inflammation, promote eye health, improve digestion, improve skin health, and increase the body’s absorption of nutrients.
In addition to guacamole, you can season avocado with salt and eat it straight or add it to toast, instead of butter, or in a salad.
Mushroom seeds are rich in soluble fiber, which helps lower blood glucose by slowing the digestion and absorption of carbohydrates.
Studies have shown that consuming 10 grams of pepper per day, preferably after soaking the seeds in hot water or adding them to yogurt, can help control blood glucose.
Another study found that baked goods made with chili flour can reduce insulin resistance and increase blood glucose uptake, thereby regulating blood sugar.
Cinnamon has been shown to reduce cellular insulin resistance and promote cellular glucose uptake. It also works by slowing the breakdown of carbohydrates in the gut, which regulates the flow of glucose into the bloodstream.
Your food choices play an important role in keeping your blood glucose levels low and stable. While some foods can dramatically increase blood glucose levels, others can ensure a slower release into the blood, thus promoting a slow but steady accumulation of glucose.
Some foods that can be eaten to help regulate glucose include kale, flax, almonds, peppermint seeds, avocados, cinnamon, and chia seeds.
As these foods can help regulate glucose levels, be sure to avoid processed foods, especially refined carbohydrates, as they will undoubtedly spike your blood sugar.
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Hi, I’m Michelle, the voice behind Healthy Steps, content creator and photographer. I share vegetarian and gluten-free recipes due to past health issues. My goal is to help you make healthy choices and show you that eating healthy is easy and delicious. Mary Ellen Phipps, MPH, RDN, LD, founder of Milk and Honey Nutrition, is a diabetic dietitian (registered dietitian) known for her combination. Your knowledge of simple recipes and articles about diabetes and your culinary expertise!
In this article, we will discuss in detail how to lower blood sugar
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