Follow These Tips to Regulate Your Blood Sugar

When the body can no longer regulate blood sugar on its own effectively, you might be at the risk of developing type 2 diabetes.

Diabetes is one of the leading causes of death in the world today. According to statistics, almost one-tenth of the world’s population is suffering from type 2 diabetes, and about 20% of them do not know that they have it.

More reasons why you should pay attention to your blood sugar is because blood sugar spikes have been found to cause other health conditions like stroke and heart attack. This is because it causes the blood vessels to harden and narrow, thus increasing the pressure at which blood is transported through your body, thus over stressing the heart and the blood vessels.

This article elaborates on simple tips you can follow to regulate your blood sugar level and maintain a healthy blood sugar level.

Cut down on Carbs

Carbohydrates are known for their sugar content. It is a class of food that causes a spike in blood sugar levels. This is because carbohydrate is converted or broken down into sugar which the bloodstream picks up and uses to produce energy. The regulation comes in when the pancreas releases a hormone known as insulin to absorb the excess sugar in the blood and ensure your blood sugar levels are healthy.

Many types of research have shown that reducing carbs intake can beat down the tendencies of blood sugar spikes to the barest minimum.

More benefits of consuming a low-carb diet include the reduction of excess weight and elimination of obesity tendencies. This also helps combat type 2 diabetes risks.

Cut Down on Refined Carbs

Refined carbs are also referred to as processed grains or sugars or carbs. Some perfect examples of refined carbs include bread, soda, desserts, and white rice. They are unhealthy for the body because their nutritional profile is poor. All the essential nutrients which they originally contained have been stripped off them. Because they easily get digested and absorbed into the blood, they can cause the blood sugar levels to rise fas, and if care is not taken, it can lead to diabetes.

This is why it is best to go natural. Eat organic fruits and vegetables more than you eat carbs, especially refused carbs.

Lower Your Sugar Intake

According to research, some people consume up to 350 calories per day from sugar. The preponderance of the foods that contain this sugar include sodas, candy, and cookies.

Simple sugars like fructose and sucrose are referred to by experts as empty calories. They are not useful to the body. They do nothing else but cause a spike in your blood sugar. Rec my research showed that one of the major causes of insulin resistance is the excess consumption of sugar. This is a situation whereby the cells in the body can no longer respond, thus causing every sugar you eat to get deposited in your blood without conversion.

Rather than consuming sugar, consume healthy sugar substitutes Instead.

Maintain a Healthy Weight

The population of obese and overweight people in the world is on the rise. When you are overweight or obese, your body tends to find it difficult to produce insulin for the breakdown of sugar. Thus increasing your risks of type 2 diabetes.

Although no known research has been able to explain why this is so, however, many studies have confirmed time and time again that obesity ad overweight can tamper with the body’s ability to produce insulin for blood sugar regulation. This is why obese and overweight people are advised to control their weight, as weight loss has been associated with a reduction of risks of type 2 diabetes.

Studies showed that people who are on a weight loss routine experienced a 12 % reduction in weight after engaging in weight loss activities and a whopping 57% reduced risk of type 2 diabetes.

Engage in More Physical Exercises

One of the best, healthiest, and fastest ways to lose weight is exercise. It can help in the reduction of blood sugar spikes, as well as the elimination of overweight and obesity. It regulates blood sugar by boosting the function of the pancreas to produce enough insulin for the body to use.

It also lowers blood sugar levels by making the muscles absorb sugar from the blood, thus reducing blood sugar levels.

Research has shown that adults who partake in physical exercises experience better and optimal health.

Consume More Fiber

Finer is a plant-based food that your body cannot differentiate. There are only two types of fibers. These include soluble ad insoluble fibers. Of the two types of fiber, soluble fiber is known to be the most effective in the reduction of blood sugar. It regulates the blood sugar by delaying the absorption of carbs in the body, thus, controlling blood sugar rather than causing a spike.

In addition to this, fiber can give you the feeling of fullness and satisfaction. Some of the best food sources of soluble finer include;

• Legumes
• Vegetables
• Nuts
• Oatmeals
• Fruits

Stay Hydrated

When you supply the body with enough notice after the kidneys will function in the flushing out of excess sugar from the blood. However, when the body is dehydrated, vasopressin is produced. This hormone triggers the retention of fluid by the kidney, thus preventing the kidneys from eliminating the excess residue of sugar from your body.

It also causes the liver to release too much sugar into the blood. Research showed that people who drank up to 1 liter of water daily would have lesser risks of developing high blood sugar or any form of diabetes.

It is also important to note that water should not, in any case, be replaced with any other liquid beverage. Drink water whenever you are thirsty, and do not ignore it for sugary drinks.

Add Vinegar into Your Diets

Vinegar I a healthy drink that has been found to provide the body with numerous health benefits. One of the best vinegar to drink is apple cider vinegar. Some of its health benefits include; reduction of unnecessary weight gain, reducing blood sugar spikes, eliminating insulin resistance, reducing excess cholesterol in the body, and the improvement of immune and insulin functions.

Research carried out on people who consumed excess carbs and added vinegar to their diets showed a 34% increase in their insulin sensitivity.

Add Chromium and Magnesium-Rich Foods to Your Diets

According to research, a combination of magnesium and chromium has shown promising and positive effects in the reduction of blood sugar spikes. Chromium is a micro-mineral. A kind of mineral that the body needs in very little amounts. One of its basic functions is the improvement of the insulin response, as well as the equipping of the cells to absorb more sugar from the bloodstream.

Some of the foods that are rich in chromium include Brazil nuts, shellfish, broccoli, tomato, and egg yolks.

Magnesium, on the other hand, has also proven to be effective in the reduction of blood sugar spikes. Studies showed that people who showed signs of low insulin and cell response to the breakdown and absorption of sugar experienced an improvement in the quality of their lives after they took magnesium supplements.

In addition, both chromium and magnesium have shown promising effects in reducing blood sugar much more than chromium or magnesium alone. Some rich foods sources of magnesium include; Avocado, peanuts, almonds, spinach, and cashew.

Add Rich Spices to Your Foods

Some of the healthiest spices that are also known to reduce blood sugar levels are fenugreek and cinnamon. Both spices have been used for medicinal purposes since time immemorial. Common adds flavor to your meal. It supplies you with health benefits as it also gives you a sweet, savory, and delicious meal.

Fenugreek, on the other hand, has high soluble fiber contents. According to research, due to its high fiber contents, fenugreek seeds can reduce, regulate or control blood sugar levels within the first 2 hours of consuming it.

Although fenugreek seeds do not task very nicely compared to cinnamon but can be taken as supplements rather than as food spices.

In conclusion, blood sugar spikes can put you at the risk of developing type 2 diabetes. This is a condition whereby the cells and pancreas no longer respond effectively or perform their blood sugar breakdown or absorption function properly.