Effective ways to maintain healthy blood sugar levels


Normally, glucose, better known as blood sugar, plays a role in cell production, acting as fuel for all cells. However, too much can slowly damage your body over time, resulting in harmful diseases such as diabetes and its pre-diabetes precursor, which affects more than 86 million Americans, according to the American Diabetes Association. Fortunately for you, diseases such as diabetes can be prevented by maintaining healthy blood sugar levels, with effective ways of doing so: Minimize processed foods An important step towards a balanced blood sugar level is to reduce most of the packaged foods, instead of focusing on whole vegetables, whole grains, beans, nuts and seeds and quality meat and fish. It’s also important to be realistic, since you probably won’t avoid fully packaged foods. Therefore, it is better to select packaged foods that are made primarily of whole-food ingredients, such as an energy bar made primarily of nuts, seeds and dried fruits. Of course, when practicing a healthy diet, be sure to check your glycemic load, as it can cause blood sugar spikes, especially when eating dried fruits and whole grains.
Eat fiber, protein and healthy fats
Fiber: Because fiber slows carbohydrate digestion and sugar absorption, it is better that the diet you are practicing is rich in fiber-rich fruits, whole grains and especially non-starchy vegetables to reduce blood sugar levels . Examples of good sources rich in fiber include green leafy vegetables, Brussels sprouts, broccoli, artichokes, beans, lentils, peas, avocados, pumpkin seeds and oatmeal. Protein: a protein-rich breakfast is a good way to start the day. This is because, like fiber, protein moderates insulin secretion, slows the rise in blood sugar after a meal and makes you feel better than any other nutrient. Protein-rich foods include freshly caught fish, grass-fed beef, chicken and grass-raised eggs and certain plant-based foods whether vegetarian or vegan. Healthy fats: Healthy or unsaturated fats not only decrease blood sugar spikes, but have been specifically linked to better insulin resistance in one study. Refined fats and processed vegetable oils, on the other hand, increase the risk of inflammation that increases blood sugar and, therefore, should be avoided. Therefore, as part of your diet, it is better to look for good sources of healthy fats, which include nuts, avocado and fatty fish such as salmon. Each of these nutrients can control blood sugar on its own, but eating foods that contain at least some fiber, protein and healthy fats not only helps you stabilize blood sugar levels, but also control your appetite. Just consider your glycemic load that can cause an increase in blood sugar. Alternatively, if you are still struggling with fruits and vegetables, you can add a dose of green powder to your meals to maintain a healthy blood sugar. This dried and powdered form of various fruits and vegetables provides the recommended daily serving of vegetables in a single serving. Eat magnesium-rich foods What do green leafy vegetables, pumpkin seeds, almonds, black beans, dark chocolate and avocado have in common? All contain magnesium, which is said to be particularly important for maintaining blood sugar levels and improving insulin sensitivity, in addition to having a role in more than 300 biochemical reactions in the body. They are especially effective when combined with foods rich in chromium such as broccoli, barley and oats. One study found that both minerals are more effective in decreasing insulin resistance than just one. Probiotics Typically known to aid in digestive health, probiotics also play a role in maintaining blood sugar. One study found that people who followed a heart-healthy DASH diet and also consumed probiotic foods experienced a decrease in blood sugar levels and A1C, a marker to assess prolonged blood sugar levels. Probiotic-rich foods include natural yogurt, kimchi and sauerkraut. Apple Cider Vinegar If taken before eating and combined with a glass of water, a dose of apple cider vinegar can control your blood sugar level. This is because research has shown that it can reduce blood sugar levels after meals by approximately 50 percent, due to the theory that a component of vinegar, acetic acid, slows down the conversion of carbohydrates into bloodstream sugar a superfood, but a pinch of it can amplify a healthy diet with the added flavor advantage. Some research suggests that cinnamon may increase insulin sensitivity and, therefore, maintain a healthy blood sugar level. Replace refined carbohydrates (eg, bread, pasta) with whole-grain sources of high-fiber foods, such as whole grains, sweet potatoes, and fruits, that contain several essential vitamins, minerals and antioxidants. As in the case of processed foods, consider the glycemic load of the carbohydrates you consume. Eat larger meals early in the day As the day progresses, your body becomes more resistant to insulin, and a larger dinner at night will cause higher blood sugar spikes. It is for this reason that nutrition experts recommend eating larger meals early in the day and a smaller dinner at least three hours before bedtime. Drink lots of water Drinking water helps the kidneys remove excess blood sugar through the urine. One study found that people who drank more water had a lower risk of having a high blood sugar level. Lack of sleep and stress can cause elevated cortisol levels, which raises blood sugar in the process. To reduce blood sugar, try to sleep 7 to 9 hours at night and practice activities to relieve stress, such as exercise, yoga and meditation. Blood glucose exercise feeds your muscles, helping you maintain a healthy blood sugar level and increase insulin sensitivity. Therefore, it makes sense to practice a moderate intensity exercise, such as walking, jogging and Do yoga before climbing, because intense workouts can cause a temporary increase in blood sugar. Diabetes rates finally began to stabilize, but there is still cause for concern. Photo courtesy of Shutterstock. (TagsToTranslate) healthy (t) blood (t) sugar levels (t) (t) effective ways (t) (t) effective ways to maintain blood sugar levels (t) blood sugar levels (t ) keep blood sugar levels


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