A high blood sugar level is one of the indicators of diabetes. While the majority of diabetics resort to taking medications or using insulin injections to regulate blood sugar levels, it can be reduced naturally in some cases.
Writer Catherine Miner said in Her report Which was published by the German site “Gezundheit”, that the level of sugar in the blood indicates the extent of high level of glucose in the blood, which in turn is an important source of energy. The hormones insulin and glucagon regulate blood sugar levels, and adrenaline, cortisol and thyroid hormones contribute to controlling blood sugar levels.
The author added that people with type 1 diabetes suffer from a deficiency of the hormone insulin, while those with type 2 diabetes produce enough insulin, but it is unable to transport glucose into cells. In both cases, the level of sugar in the blood rises, causing severe damage to the nerves, blood vessels, eyes and kidneys.
For type 1 diabetics, insulin must be obtained, and there is no way to control blood sugar without it.
As for patients with type 2 diabetes, there are ways to reduce blood sugar that may dispense with medicines, with the need to consult a doctor first and foremost. We also point out that with the progression of type 2 diabetes and its lack of control since its inception, the need for medication becomes more, and the patient may need to take insulin injections, like a patient with type 1 diabetes.
We can lower blood sugar levels for type 2 diabetics by following these tips:
Get away from stress
If you are stressed, the body produces the stress hormone “cortisol” which works in conjunction with other hormones such as glucagon to raise your blood sugar level. In this case, you must remain calm and relaxed, and do daily beneficial exercises such as yoga. Sleep also plays an important role, as various studies have shown that lack of sleep boosts stress hormones.
Eat foods with a low glycemic index
The author has shown that the glycemic index shows the effect of a food rich in carbohydrates on blood sugar levels and raising them quickly. Among the most prominent foods with a low glycemic index are: wholegrain products, legumes and vegetables. You should also avoid white flour products, dried fruits, and foods containing sugar.
Reduce weight
If you have type 2 diabetes and are overweight, you should definitely work on reducing your weight. Indeed, as weight increases, the need for the hormone insulin increases. Conversely, losing weight can lower your blood sugar level. Thus, for diabetics who suffer from overweight, losing 5% of weight in a period of 6 months or a year is considered a primary success, provided that the weight remains permanently low.
Avoid consuming large amounts of fats
The author emphasized the necessity of having fats in the daily diet, but in a not high proportion. Foods that contain saturated fats, found mainly in animal foods such as butter, ghee, animal fat and meat, should be avoided, as they increase the body’s resistance to insulin. Therefore, it is recommended to eat unsaturated fatty acids such as fish and soy products.
Take caution with some drinks
Beverages high in sugar, such as fruit juices and sweetened lemons, contribute to an increase in blood sugar. In contrast, unsweetened tea and green tea are suitable for diabetics.
Exercise regularly
During exercise, your muscles work harder and consume energy, and due to the increased energy consumption, more glucose is burned and the blood sugar level drops. Also, exercise facilitates weight loss.
If you have practiced little or no sport yet, then there is no need to over-exercise it, for example, start walking short distances or climbing stairs instead of the elevator, then increase your activity gradually with consulting a doctor.
Use artificial sweeteners instead of sugar
While sugar raises the level of sugar in the blood, the artificial sweetener does not contain any carbohydrates or calories that affect the level of sugar in the blood. Therefore, the level of sugar in the blood does not change with sweeteners.
Calorie-free sweeteners include Saccharin, Aspartame, and Stevia.
Season your dishes with cinnamon
Cinnamon is one of the most effective foods for lowering blood sugar, and regular consumption of cinnamon can significantly lower blood sugar. But you should consult your doctor, and not to modify or stop diabetes treatment.
You can add cinnamon to tea or coffee, morning cereal and fruit salad.
What fruits are suitable for diabetics?
The German Diabetes Association recommends that patients choose varieties of fruits that contain sugar in small quantities, such as apples and berries, while limiting fruits that contain large amounts of sugar, such as bananas and grapes, in order to avoid high blood sugar levels.
The association added that dried fruits should also be reduced because they contain high sugar, as does fruit jam, as these foods should be viewed as sweets.
In general, those who want to follow a healthy and balanced diet should eat 3 servings of vegetables and two servings of fruits daily, noting that the portion size can be estimated in an appropriate amount for the hand, such as a medium-sized apple, for example.
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Source : Al-Jazeera + German Press + German News Agency
