Enas Al-Banna wrote Wednesday, February 21, 2024 11:00 PM He suffers Diabetics From blood sugar fluctuations significantly, especially if they do not follow a diet and medication specific to each case, so maintaining a healthy level of blood sugar helps improve mood and energy levels, especially since chronically high blood sugar levels can lead to Increased health risks such as heart disease, vision loss, and kidney disease.
Whether you have type 2 diabetes, or your goal is to prevent chronic diseases and improve your health, there are many lifestyle habits and strategies that can help maintain blood sugar balance. Here are 10 ways, according to the “health” website, to reduce Normal blood sugar level.
Eat carbohydrates at the end of the meal
Research shows that eating carbohydrates after vegetables leads to lower blood sugar levels after a meal, meaning that it is preferable to eat protein and vegetables first, followed by carbohydrates 10 minutes later. This would significantly reduce sugar levels than eating carbohydrates first thing in the meal.
Eat soluble fiber
Fiber is a type of carbohydrate that is not broken down and absorbed from the intestines into the bloodstream. Soluble fiber in particular slows digestion, which means that the carbohydrates that are absorbed still enter the bloodstream much more slowly, and this leads to lower blood sugar. In the blood after eating.
Natural sources of soluble fiber include nuts, seeds, beans, lentils, peas, apples, bananas, oats and avocados.
Intermittent fasting
Intermittent fasting has become an effective strategy for weight loss and other health benefits, including blood sugar management. For diabetics, some research suggests that it is best to eat most of your calories at breakfast and lunch, and enjoy a small dinner before 6:00 p.m. .
Choose whole grains instead of refined ones
Whole grains lower blood sugar levels after a meal and improve blood glucose levels compared to foods containing refined carbohydrates such as white flour and sugar.
Whole grains include, for example: oats, popcorn, quinoa seeds, and corn.
Walking after meals
Walking after a meal allows your body to burn the carbohydrates you recently ate to fuel muscle movement, which reduces blood sugar levels after a meal. Walking also improves how effectively insulin works to remove sugar from the blood.
Introduce more legumes into your diet
Pulses include all types of beans, lentils, peas and chickpeas. This food group is rich in antioxidants and several key vitamins and minerals, and contains a unique blend of protein and fiber-rich carbohydrates.
Eat a protein-rich breakfast
A protein-rich breakfast may help reduce blood sugar levels after a meal throughout the day, and this includes both plant and animal protein.
Reduce your sugar intake
Added sugar is the type we use every day in our lives and is quickly absorbed into the bloodstream, causing blood sugar levels to rise quickly. Over time, eating too much added sugar not only increases the risk of developing diabetes, but also increases the risk of diseases. Heart, dementia, Alzheimer’s, obesity, high blood pressure and some types of cancer.
Take vitamin D
Not consuming enough vitamin D can negatively affect blood sugar regulation. Vitamin D supplements work to regulate blood sugar levels. They may also help reduce the risk of diabetes by 15% and increase the likelihood of blood sugar regulation to Its nature is 30% in people with prediabetes.
Drink plenty of water
Drinking an abundant amount of water during the day helps regulate blood sugar, and a study conducted in 2021 on 40 people with type 2 diabetes indicated that those who drank one liter of water 30 minutes before eating meals saw improvements in regulating… Blood sugar compared to those who did not drink water.
2024-02-21 21:00:00
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