Sugar is needed for the functioning of the human body, it is a source of energy for cells. Sugar is constantly present in the blood, and its level varies depending on whether it is measured before or after meals. In healthy subjects, the blood sugar level ranges from 3.85 mmol / l to 7.8 mmol / l. What needs to be known is that sugar alone does not cause diabetes, but the daily intake of large amounts of sugar can result in a disruption of hormone insulin secretion. Diabetes today is among the most common endocrine disorders, with a tendency of increased growth, as a consequence of the modern and fast way of life, especially by increasing the number of people with increased body weight. We will give you advice on how to control blood sugar naturally.
How to control blood sugar naturally
Keep an eye on the intake of sugar
It is not only important to be careful not to eat very sweet foods, but you need to know which products contain hidden sugar. For example, did you know that the ketchup contains a lot of sugar? Therefore, carefully read the composition of the ingredients and products you consume.
Maintain normal weight
Keeping body weight should be a combination of proper diet and active life. Proper nutrition means selecting healthy foods and selecting foods with a lower glycemic index (GI). Intake of high-GI foods (white bread, white flour, sugar, sweets) abruptly increases the blood sugar level leading to increased insulin secretion and as a result, there is a drop in blood glucose and an increased need for re-entering something mild. In this way, such foods are obese and impair health, as many
High levels of insulin and resistance to it have a role in the development of multiple diseases such as high blood pressure, diabetes, elevated cholesterol, triglycerides, hypoglycemia, ADHD and coronary disease. Whether you are suffering from one of the listed diseases or simply want to maintain normal weight and a good psychophysical condition, select foods with a low glycemic index.
Why is the level of GI important?
It is important to know which foods have high and which low glycemic index. Foods with low GI during digestion decompose slowly, increasing blood glucose levels more slowly and thus helping to maintain the energy level in the long run. Foods with
Eat foods rich in protein, fiber and healthy fats
Protein-rich foods are digested slowly and make you sit for a long time and do not cause a sharp increase in blood sugar levels, precisely stabilizing your blood sugar level.
Proteins balance the energy level in your body, help you lose weight faster, reduce hunger, increase muscle mass, help your bones, accelerate metabolism, and lower your blood pressure. At the same time, care should be taken on the type of protein that is fed. For example, through meat, besides protein, you also import more saturated fats. Whose consumption increases the amount of cholesterol in the blood. Decide on plant sources of protein such as oats, whole rice, nuts and seeds.
Protein for breakfast
Breakfast is an important part of keeping the blood sugar balance, and proteins are again key to this balance. Half a cup of oats contains 4.6 grams of non-digestible starch that improves metabolism. The insoluble starch acts as soluble fibers that help lower cholesterol and stabilize the sugar level. According to the “Sitotype Index” (a ranking system in terms of how long you keep a certain amount of food), created by Australian researchers, Oatmeal is the No. 1 food item for breakfast and ranks third in all types of foods.
Healthy fats do not allow sudden changes in sugar levels. Nuts are a natural source of unsaturated fatty acids (omega 3 fatty acids). And allow maintaining the health of the cardiovascular system. At the same time, omega 3 fatty acids are of great importance for the development and function of the brain. The combination of flax, sesame, sunflower and pumpkin seeds is a rich source of healthy fats. Seeds will not only increase food
This is why diabetics should eat more millet and barley. Read more here
Flaxseed is a rich source of soluble fiber that allows you to regulate blood sugar and appetite and for them, you will feel sieved and will save energy for a long time during the day. An interesting fact is that the chia seeds of have 25 percent more fiber than flaxseed. So this should be part of your meals. The almonds also contain many plant fibers. Instead of white, decide on integral rice. Because of the nutritious fibers that give a feeling of satiety, it maintains body weight. Also, because of the high amount of dietary fiber, it is more beneficial than white rice when digestion.