Tips To Improve Your Sugar Levels

Diabetes can be prevented with weight loss, regular meals with controlled carbohydrates, and daily physical exercise.

Diabetes mellitus (SD) is a chronic metabolic disease associated with impaired insulin production and the inability to supply glucose to the body's cells for energy, resulting in its accumulation in the blood.

95% of all diabetics have type 2 diabetes, ie insufficient production of insulin (insulin resistance) as a result of obesity and unhealthy eating habits. The disease can go undiagnosed for many years and is associated with an increased risk of cardiovascular events, kidney failure, permanent retinal damage, and other serious complications. Diabetes can be prevented with weight loss, regular meals with controlled carbohydrates, and daily physical exercise.

Foods that raise blood glucose (sugar) are basically those that are high in carbohydrates. Therefore, it is recommended to consume carbohydrates in moderation per meal or snack and to limit those that have a high Glycemic Index (GI) as they raise the sugar much more.

Such carbohydrates are white bread and pastries, pasta, potatoes, sugar and honey, breakfast cereals containing sugar, biscuits, sweets, chocolates, jams, juices, beverages, and soft drinks. with sugar.

10 tips to improve sugar levels

1. Check the glycemic index of foods and prefer to consume them with a low glycemic index. A glycemic index is a useful tool for controlling blood glucose levels. Foods with a high glycemic index (> 70) cause a large increase in blood glucose levels and should therefore be avoided.
2.  Prefer fresh fruits and sweet flavors without sugar but with a substitute for it, since they cause minimal or no increase in blood glucose. It is good to know the type of sweetener used in every food and make sure you consume it in moderation.
3. Include 25-35 grams of fiber in your daily diet. A daily intake of 5-10 g of soluble fiber from oats, barley, legumes, fruits, and vegetables is recommended, which lower blood glucose levels and have been associated with better glycemic control.
4. Eat fatty fish (eg sardines, salmon, mackerel, cod, trout) 1-2 times a week, but also plant sources of omega-3 fatty acids (eg walnuts, flaxseed) daily.
5. Consume 2 g. sterols and stanols per day. They help reduce total and LDL-cholesterol to some extent and insulin secretion, so possibly better blood sugar control. Dietary sources of sterols are rice bran, wheat germ, certain types of corn oil, soy, and a wide range of fortified foods such as margarine.
6. Avoid consuming trans fatty acids found in fried foods, chips, chocolates, cookies, etc.
7. Limit alcohol consumption. Calculate 1 serving for women and up to 2 servings for men. Alcohol should always be accompanied by food to avoid nocturnal hypoglycemia and water for better digestion. Avoid sweet wine as it has high sugars, any form of dark beer, cocktails, liqueurs, soft drinks. In people with elevated triglyceride levels, total abstinence from alcohol is recommended.
8. Include in your diet foods with antioxidants, such as vitamins C and E, selenium, chromium, magnesium, and zinc, as they seem to have a positive effect on glycemic control.
9. Consult a dietitian-nutritionist for immediate personalized dietary intervention, especially in the case of unregulated sugar, sub- and hyper-glycemic episodes, diagnosis of diabetes or / diabetes / pre-diabetes, obesity.
10. Exercise daily. Physical activity helps reduce sugar, and the combination of exercise and diet is necessary and important both for maintaining a healthy weight and for good glycemic control.