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Solving blood sugar problems: here’s what to eat


Often heard of glycemia without knowing exactly what it is and how it can be measured and controlled. By glucose we mean the blood glucose rate and to measure it, simply take a sample in the morning on an empty stomach. Controlling blood sugar levels is important because it also helps prevent blood sugar diabetes. If blood glucose values ​​higher than the norm of 100 mg / dl are found, it is necessary to consult a specialist doctor. No alarms, however, the diagnosis of diabetes is certain with a blood glucose value of 200 mg / dl, detected at any time of the day or two hours after a load of glucose, values ​​greater than 126 mg / dl are defined as “abnormal blood glucose at fasting”.

How to avoid having high blood sugar levels

The advice is always the same: healthy eating and a correct lifestyle. To eat fruits, vegetables, whole foods, playing sports constantly, having a regular sleep-wake rhythm. L’physical exercise, in particular, it plays an important role in improving blood sugar levels by modulating the body’s sensitivity to insulin and increasing the peripheral use of glucose. In addition, exercise allows you to maintain or improve cardiovascular performance to prevent or reduce vascular complications. It is important that this is a constant activity, mainly aerobic, which allows you to adjust your calorie needs. As for the diet, fiber consumption should be increased as it helps reduce blood sugar. The advice is to consume 5 portions a day of fruit and vegetables. Better whole fruits to get more fiber, but not more than three a day as the fruit also contains simple sugars. Prefer the vegetables on the “green” and the “yellow”, better raw or cooked like spinach, broccoli, artichokes. Another possible strategy to increase fiber in the diet is to include whole grains with meals. Switch, therefore, from refined pasta or rice to wholemeal ones in the main meal. For breakfast whole wheat bread, corn flakes, barley, whole wheat or oats and no added sugar, partially skimmed milk, tea or coffee, or barley drink with very little sugar or low-calorie sweetener. It is also important to hydrate properly by drinking at least 8 glasses of water divided in the day. Water performs numerous beneficial actions on our body. In addition, with a regular intake of water you fill your stomach and feel full allowing you not to gain excess weight. Instead, avoid all sugary drinks, including fruit juices and energy drinks. Reduce the consumption of foods with a high content of simple sugars like ice cream, cookies and sweets. Replace the classic end-of-meal desserts with fresh fruit or smoothies, partially skimmed yoghurt, berries or fruit sorbet. Healthy snacks are also recommended to avoid excessive hunger at main meals and to control weight trends, a fundamental point for reducing hyperglycaemia and in the treatment of prediabetes. Also avoid it sugar to sweeten drinks: it seems trivial but if we stop to think about how many they could be in the day (the teaspoon in milk or tea in the morning, the teaspoon in the coffee during the day …) they could be not so few and irrelevant.

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