Simple Tips For Balance Blood Sugar
Experts Call It ‘The Silent Epidemic’ – Nutritionist Shares Simple Tips For Balance Blood Sugar
The answer is in your kitchen.
Unbeknownst to most of us, we can live with an underlying metabolic problem. We calculate our mood swings, sleep disturbances, food cravings, and low energy levels as “busy,” “hormones,” or “stress.”
And while these answers are not inherently wrong, there may be something else involved. Dysglycemia – what? Basically the instability of blood sugar.
This happens when you have very low blood sugar or very high blood sugar due to chronic mismanagement of glucose.
While dysglycemia is a broad term for severe fluctuations in blood sugar, it includes what experts now call the silent epidemic.
In today’s article, we go back to basics. We define what glucose is, why it is important to have stable glucose and how food is helpful to eat and balance glucose.
What is glucose?
Glucose or sugar in the blood is our main source of energy. It is a type of sugar that we get from the food we eat.
From carrots to quinoa, our bodies use this sugar for energy. When it travels through our bloodstream to our cells, it is called blood sugar (or blood sugar).
Bodies break down, or convert, most carbohydrates into glucose. With the help of a hormone called insulin, glucose enters the cells of the body, where it can be used for energy.
How are glucose and insulin related?
Think of them as a lock and key. Insulin is the “key” that opens the ways to a cell. Insulin carries blood sugar into cells for energy use. It controls the amount of glucose (in our bloodstream) at any given time.
Produced naturally by the pancreas, insulin is help to move glucose from the blood to other parts of the body: liver, muscles, and more. Without proper insulin function, the body cannot store glucose in our muscles or liver.
Finally, insulin plays an important role in the regulation of carbohydrate, fat and protein metabolism. Insulin is important is an understatement.
Why an insulin surge stops fat burning
As mentioned, our pancreas produces a hormone called insulin. Insulin is released into the bloodstream to regulate blood sugar. Think of insulin as a cart.
It captures sugar in the blood and then transfers it to the bloodstream and cells. It, regulates and maintains normal blood sugar levels. Over time, if we constantly eat sugar (or other simple carbohydrates that quickly turn into blood sugar), the pancreas speeds up.
You need to produce enough insulin quickly so that all the new sugar can be stored in your blood. This increase in insulin tells our body that there is a lot of energy available.
In turn, the body stops burning fat, uses the new available energy, and begins to store fat.
Difference between high and low blood sugar levels
Coming back, what is Difference between high and low blood sugar levels? And so how does insulin play a role?
Low blood sugar (hypoglycemia) occurs when an increase in insulin causes too much sugar to be transported into the blood. Some of these symptoms include sweating, hunger, drowsiness, irritability, and anxiety.
As a result, we crave sugar and carbohydrates. This is a safety mechanism because they are fast sources of energy. In fact, the cycle begins again with the intake of these foods. In the process, our body stores more fat.
High blood sugar (hyperglycemia) occurs when insulin cannot get enough sugar out of the blood. Some symptoms like dry mouth, weakness, frequent urination, headache, and frequent thirst.
When to Talk to Your Doctor About Blood Sugar Problems
Consider these symptoms as warning signs. If you see them frequently, talk to your doctor or work with a registered dietitian to check your blood sugar.
Unfortunately, these ups and downs can eventually lead to high blood pressure, diabetes, wrinkles, weight gain, and more.
Maintaining a constant blood sugar level is a key component of optimal health. Fortunately, controlling your blood sugar is not rocket science.
How to control your blood sugar
First of all, you need to limit simple carbohydrates. Instead, focus on healthy fats (avocados, extra virgin olive oil, nuts, seeds, etc.), high-quality protein, and high-fiber foods (vegetables, cruciferous vegetables). and berries are wonderful sources of fiber).
More importantly, hunger is not the goal. Eating less of your calorie needs increases the production of cortisol (the stress hormone), which prevents weight loss, but hypoglycemia, due to not eating enough, puts the body in a burning state. muscles.
In turn, this reduces the efficiency of our metabolism. Not sure you’ll eat enough? Check it out.
Second, beware of hidden sugars. Added sugar is found in almost all processed foods, so be sure to read the nutrition declarations.
As you become more aware, you will see added sugar in bread, tomato sauce, dressings, nut butter and soups.
Brands like Primal Kitchen make delicious spices and dressings without inflammatory oils or added sugar.
There are many other ways to control your blood sugar, but exercise is also important. Exercise helps control increases in blood sugar by increasing insulin sensitivity (a good thing!).
Exercise also allows muscle cells to absorb sugar from the blood, which of course helps lower blood sugar levels.
Even moderate intensity exercise (walking) has been shown to reduce increases in blood sugar.
Normal blood sugar range
With regard to normal blood sugar / glucose range, this will vary from person to person. But in general it is between 80 mg / dL and 120 mg / dL. The best room experts can even say 110 mg / dL (tested two hours after eating).
Other mindsets may say that anything below 140 mg / ml is considered normal; but the narrower the window, the better.
Best glucose monitors and how to track glucose
When it comes to measuring your blood sugar, there are several options for you. You can buy a glucometer and use it at home (when it is available to the public, I can highly recommend it!) Or get tested by the doctor.
Random blood sugar test. A blood sample will be taken at a random time. Regardless of the last time you ate, a blood sugar level of 200 milligrams per deciliters (mg / dL) or more on diabetes.
Fasting blood sugar test. A blood sample is taken after fasting overnight. A fasting blood glucose level of less than 100 mg / dL (5.6 mmol / L) is normal.
A fasting blood sugar of 100 to 125 mg / dL (5.6 to 6.9 mmol / L) is considered prediabetes. Anything higher (in two tests) is considered diabetes.
Oral glucose tolerance test. For this test, you fast overnight. Then the fasting blood sugar is measured.
Then you drink a sweet liquid and your blood sugar is checked at regular intervals for the next two hours. Blood sugar below 140 mg / dL (7.8 mmol / L) is normal. A reading of more than 200 mg / dL (11.1 mmol / L) after two hours indicates diabetes.
No one is in perfect metabolic form
With all this information in mind, you may be considering the foods you eat in your body.
That said, keep in mind that no one has perfect blood sugar and therefore no one is in perfect metabolic form. Instead of striving for perfection, aim for consistency.
For example, try eating 20 to 30 grams of protein per meal, two tablespoons of healthy fats and as many fibrous vegetables as you want. These general guidelines can help you keep your blood sugar level in balance.
But what about that glass of wine and such a delicious pizza? My two ears: Take advantage of it! One-time events, such as an increase in glucose caused by a few slices of pizza, have little effect on long-term results.
They are not worth the stress. It is the sum of our daily behaviors (diet, sleep, exercise and stress) that determines our state of health. Our bodies are extraordinarily adaptable.
They know how to use insulin to handle a glucose peak or antioxidants to combat the less healthy ingredients in a sweet cocktail.
It is when we stress our body repeatedly, day in and day out, that these systems can become overwhelmed. In turn, they begin to degrade, leading to insulin resistance and chronic inflammation.
Moral of the story: Leave some room to enjoy occasional sweet and carb simple ideas. Along the way, celebrate everything you already do to promote your well-being.
8 Foods to eat to Balance Blood Sugar
While that deserves a full article on its own, there are plenty of foods to eat to balance blood sugar. Eating a healthy diet is essential for blood sugar control.
Rich in healthy fats, fiber, vitamins, and minerals, adding avocado to meals has been shown to improve blood sugar. Several studies have shown that avocados can help lower blood sugar.
Berries are packed with fiber, vitamins, minerals, and antioxidants. They are an excellent option for people with altered blood sugar levels.
To make them even more blood sugar-friendly, sprinkle them with ground flax or chia seeds or eat them with a handful of walnuts or pumpkin seeds.
Studies have shown that berries can improve blood sugar control by increasing insulin sensitivity and improving blood sugar excretion.
Sulforaphane, found in broccoli (and broccoli sprouts) is a type of isothiocyanate that has hypoglycemic properties.
A high consumption of oily fish, such as wild salmon and sardines, has been shown to help improve blood sugar control.
Pumpkin (pumpkin seeds)
Pumpkin is packed with fiber and antioxidants and is helpful in regulating blood sugar. In fact, pumpkin is used as a traditional remedy for diabetes in many countries such as Mexico and Iran.
Plus, pumpkin seeds are loaded with healthy fats and protein, making them a great option for managing blood sugar.
Rich in healthy fats and fibers, flax seed is a nutritional powerhouse. Chia seeds too! They can help lower blood sugar levels. Mostly whole flax seeds. Sprinkle over Greek yogurt, mix into smoothies, or add to salads.
Beans and lentils are rich in a variety of nutrients, including magnesium, fiber, and protein. All of these can help lower blood sugar.
They are particularly rich in soluble fiber and resistant starch, which help slow digestion and can improve the blood sugar response after meals.
Fermented foods, like kimchi and sauerkraut, are loaded with nutrients, including probiotics, minerals, and antioxidants.
Its consumption has been associated with better blood sugar levels and insulin sensitivity.