10 Simple Tips To Prevent Sugar Spikes

Health

Blood can you buy accutane in canada cheapest online indian pharmacy for cytotec or generic sugar spikes occur after eating, specifically when it rises and falls drastically. As a result, in the short term it can cause lethargy and hunger. And this is not all: over time, the body will not be able to reduce sugar effectively, which can lead to type 2 diabetes.

Another consequence of blood sugar spikes is the hardening of the blood vessels, which can lead to a heart attack or stroke.

Due to the danger of having these blood sugar spikes, you need to know 10 simple ways to avoid the drastic increase in sugar in order to prevent future diseases.

10 Tips to avoid sugar spikes

1.Do a low carbohydrate diet

The carbohydrates will cause an increase in blood sugar to be broken down into simple to enter the bloodstream sugars.

As the blood sugar level increases, the pancreas releases a hormone called insulin, which induces the cells to absorb blood sugar. This causes your blood level to drop.

Many studies have shown that eating a low-carbohydrate diet can help prevent drastic increases in sugar.

2.Reduce sugar consumption

An average American consumes 88 g of sugar per day, which equals about 350 calories. Most comes from processed and prepared foods such as candy, cookies and soft drinks.

This is a problem because the body breaks down these simple sugars very easily, causing an almost immediate increase in their level in the blood. In addition, science shows that the consumption of sugars is associated with the development of insulin resistance; and this occurs when the cells do not respond as they should to the release of insulin, which results in the body not being able to control the sugar effectively.

An alternative option to completely renounce sugar is to replace it with natural substitutes such as stevia .

3.Maintain a healthy weight

Being overweight makes it harder for the body to use insulin and control the level of sugar. This can lead to spikes and an increased risk of developing type 2 diabetes.

There is a lot of scientific evidence linking obesity with insulin resistance and the development of type 2 diabetes. Conversely, weight loss has been shown to improve blood sugar control.

For example, in a study of 35 obese people it was found that they lost an average of 6 kilograms during 12 weeks with a diet of 1,600 calories a day. The result was that the sugar was reduced to 14%.

4.Exercise

The exercise helps prevent spikes in blood sugar by increasing insulin sensitivity. It also causes muscle cells to absorb blood sugar, which helps lower their levels.

In addition, research has found that high and moderate intensity exercise can reduce spikes. For example, one study found better control of sugar in 27 adults who performed medium or high intensity exercise; and with an even better effect when done before breakfast.

5.Eat more fiber

The fiber is divided into two groups: soluble and insoluble fiber. Soluble fiber, in particular, can help regulate sugar. This occurs when the fiber dissolves in water to form a substance similar to a gel that slows the absorption of carbohydrates in the intestine.

Fiber can also make you feel full, which reduces appetite and food intake. Good sources of soluble fiber include the following:

  • Flour porridge.
  • Nuts
  • Vegetables
  • Fruits like apples, oranges and cranberries.

6.Drink more water

Not drinking enough water can raise the sugar. When there is dehydration, the body produces a hormone called vasopressin, which encourages the kidneys to retain the fluid.

A study of 3,615 people found that those who drank at least one liter a day were 21% less likely to develop high blood sugar than those who drank less than 500 milliliters a day.

Therefore, make sure you drink enough water during the day, especially in hot climates and when exercising.

7.Add a bit of vinegar to the diet

It has been found that apple cider vinegar has many health benefits. It has been related to weight loss, cholesterol reduction, antibacterial properties, and also for the case at hand: regulate sugar.

Science shows that consuming vinegar can increase the response to insulin. It was also found that the stronger the vinegar, the lower the sugar in the blood.

Other studies have also concluded the following regarding the use of vinegar and its effects on body sugar:

  • Vinegar increases insulin sensitivity between 19% and 34% after consuming carbohydrates.
  • It can reduce the glycemic index of a food, helping to maintain sugar.

8.Get enough chrome from the diet

Studies show that chromium can be effective in reducing sugar spikes .

In a small study, 13 healthy men were given 75 grams of white bread with and without chromium. The addition of chromium resulted in a 20% reduction in sugar after the meal. However, the analysis of 15 studies concluded that there was no effect of chromium on sugar control in healthy people.

Foods rich in chromium that you can ingest are the following:

  • Broccoli
  • Yolk
  • Seafood
  • Tomatoes and Brazil nuts.

9.Add enough magnesium to the diet

Magnesium is another mineral that has been linked that regulates the level of sugar.

In an investigation of 48 people, half took a magnesium supplement of 600 milligrams. The result was an increase in insulin sensitivity for the group that consumed it.

Also, it is said that combining chromium and magnesium supplementation has a positive effect on glycaemia . It is established that combining them increases insulin sensitivity more than taking them individually.

Some foods rich in magnesium that you can drink are spinach, almonds, peanuts and avocados.

10.Incorporate cinnamon into the diet

The cinnamon has been used in alternative medicine for many years and has been linked in preventing high blood sugar.

In healthy people it has been shown that cinnamon increases insulin sensitivity and reduces sugar after a meal rich in carbohydrates.

You must take care, however, to choose the best type of cinnamon for your health.

https://en.wikipedia.org/wiki/Blood_sugar_regulation

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