An increase in blood sugar signals an abnormality in the endocrine system. This condition of the body negatively affects the vessels and nerves, on the heart, on carbohydrate metabolism, which leads to obesity. Patients with high blood sugar are well versed in the foods and plants on which, sometimes, their life depends. To lower blood sugar, you need to develop firm rules for a balanced diet.
Many studies in different countries confirm that fiber without a high sugar and fat content is the basis of a proper diet.
Just vegetable fiber fibers not only absorb harmful substances for the body, safely transporting them through the excretory system, but also significantly slow down the absorption of sugars from the digestive tract.
The use of fruits and vegetables should be increased up to 3-5 times a day.
Bran (about 40 g per 100 g), beans (25 g per 100 g), lentils (12 g per 100 g), boiled peas (12 g per 100 g), almonds (14 g per 100 g) are famous for their high fiber content. , dates (9 g per 100 g).
How to lower your blood sugar with GI
It is recommended to constantly check for yourself the amount of carbohydrates in the consumed foods.
Carbohydrates are becoming a problem for every overweight person. It is important whether the patient understands what the glycemic index (GI) is. Everything that is eaten can be high GI or low. A high GI indicates that the product will be absorbed quickly and sugar will jump. You can lower blood sugar by taking food with a low GI. Glucose will enter the blood without surges, ensuring the stability of biochemical parameters. The developed list of products allowed in the menu, in brackets is indicated GI:
- kefir (15);
- nuts (from 15 to 25, depending on type);
- soybeans (16);
- peanuts (15);
- cranberries (20);
- dark beans (19);
- rice bran (19);
- cherry (22);
- berries (from 25 to 30, depending on the type);
- black chocolate (25, at 60% cocoa);
- whole milk (28);
- lentils (29);
- white beans (30);
- skim milk (32);
- yogurt (33);
- plums (33);
- apples (from 35 to 40, depending on the variety);
- pears (35);
- strawberries (40);
- strawberries (40);
- gooseberry (40);
- fruit juices (from 40);
- pasta (42);
- spaghetti (42);
- oranges (42);
- tangerines (42).
To lower blood sugar, it will be necessary, on the recommendation of a doctor, to abandon products containing maltose (GI 106) and glucose (GI 100). From popped rice (GI 94), honey (GI 88), baked potato (GI 85), caramel (GI 80), corn flakes (GI 80), fries (GI 75), wheat flakes (GI 73), watermelon ( GI 71). Much depends on the type of human activity, on physical activity, on the estimated energy expenditure.
How to lower blood sugar, spices and seasonings
Masterfully prepared salad replaces dessert to taste. Olive or rapeseed oil goes well with salads. You can diversify your taste by adding a couple of spoons of horseradish, mustard, tomato paste, garlic, onion, ginger, pepper, lemon juice, salt to the salad. The function of a wonderful salad dressing is performed by yogurt. Different types of greenery have aromatic properties. Moderate amounts of dried fruits can be interesting components that refresh the taste of any salad, including fruit salad.
Lowering blood sugar is also useful for relatively healthy people for the prevention of hypertension, diabetes, and obesity. Dependence on sweets is dangerous by changes in the psychological state at the time of sharp surges in glucose in the blood. Frequent mood changes lead to long-term depression, weakening the immune system. Increased blood sugar provokes early age-related changes in the skin and internal organs, destroys youth and beauty.
When buying a product, it is important to study its composition for calories. Food with a lower calorie content will be more valuable, rather than the one that says "low fat." It is there that there is often a lot of sugar, even if its content is not indicated on the package.