High sugar levels in the blood, or hyperglycemia, is a serious health issue that causes numerous other problems, especially in the case of diabetics. It can affect the eyes, kidneys, and the heart, so it is extremely important to find a natural way to lower glucose levels.
Why it is important to reduce blood sugar level
Well, there are a lot of consequences that can raise up from irregular blood sugar levels, such as damages nerves, eyes problems, high blood pressure, strokes and heart attacks, hypoglycemia and hyperglycemia.
For these reasons, you should do testing of your blood sugar level at least once a month. With that said, you should also care about your food and beverages choice.
It is very important to keep track of your blood sugar level during pregnancy
Through the entire pregnancy, a woman needs consider the level of the blood sugar because it plays a big role for the baby. High blood sugar rate can result in gestational diabetes that will put you and the baby in danger. The body creates more insulin during pregnancy in order to keep the blood sugar level healthy.
However, there are cases when the body just doesn’t harvest enough. This can result in having a larger baby with some disabilities. For these reasons, you should try and exercise and go along the following regime in order to regulate your blood sugar level.
A poor diet is the main cause of the development of type 2 diabetes and various degenerative and chronic diseases, so we should very carefully choose the foods and drinks we consume.
Healthy dietary choices can effectively control blood sugar levels, and these are the 10 most beneficial foods you can consume:
- Olive Oil
This beneficial oil is full of antioxidants and monounsaturated fats that prevent heart disease and control blood sugar by reducing insulin resistance.
It will also help weight loss and fight inflammation. Yet, always choose extra virgin olive oil, and add it to your salads, or use it to sauté veggies and meat.
Beans are abundant in magnesium, potassium, protein, and dietary fiber, all of which are beneficial in the case of diabetes. They help digestion and maintain blood sugar after eating a meal. You can consume beans as a main dish, or add it to salads, and soups.
- Whole Grains
These foods are rich in nutrients, folic acid, magnesium, chromium, and omega-3 fatty acids. They lower blood sugar, blood pressure, and LDL (bad cholesterol). They also contain powerful plant chemicals, flavonoids and lignans, which prevent cardiovascular issues. Initially, just switch from refined flour to whole wheat one, and use brown rice instead of the white one.
- Dark Green Leafy Vegetables
These veggies are very low in carbs and calories, but high in magnesium, calcium, vitamin C, and insoluble fiber, all of which have virtually no effect on blood sugar levels. Thus, they reduce the risk of type 2 diabetes. Therefore, eat two servings of spinach, mustard greens, kale, spinach, green cabbage, or other leafy vegetables on a daily basis.
It is a rich calcium, protein, and vitamin D source. It supports the health of the teeth and bones, lowers insulin resistance, and helps weight loss. Consume non-fat yogurts on a daily basis.
All kinds of berries are full of vitamins, fiber, and antioxidants, and lower the risk of heart diseases, diabetes, and cancer. Whenever you crave for something sweet, you can eat blackberries, strawberries, or blueberries. Add them to your cereals, desserts, and various snacks.
Cinnamon contains healthy components that lower cholesterol and help the glucose metabolism. Only half a teaspoon of the powder of this spice reduces blood glucose levels and increase insulin sensitivity. Therefore, just sprinkle it on your oats, drinks, chicken or fish dishes, and stabilize blood sugar levels.
If you are a diabetic, you should regularly consume fish rich in omega-3 fatty acids, as they are high in protein. Make sure you consume salmon, mackerel, sardines, halibut, herring, and tuna at least twice a week, baked or grilled.
Nuts are another rich source of minerals, fiber, healthy fats, and vitamins, and they effectively stabilize blood sugar, lower insulin resistance and fight heart disease. To control blood glucose levels, consume almonds, pecans, nuts, walnuts, almonds, and peanuts daily. For best effects, soak the nuts in some water during the night, to neutralize your enzyme inhibitors, and consume them in the morning.
- Sweet Potatoes
These starchy vegetables are high in beta-carotene, fiber, vitamin A, vitamin C, and potassium, all of which lower sugar in the blood. They have a lower glycemic index than regular potatoes, so you can enjoy them regularly, steamed, roasted or stewed, or in your soups, salads, casseroles or other dishes.
How to control your blood sugar level in order to stop diabetes and other serious diseases
Controlling your blood sugar level is one of the most important things to worry about when it comes to protecting your health status. Your regular blood sugar level before any meal should range from 4 up to 7 mmol/l. After one or two hours of your mealtimes, it should be smaller than 10 mmol/l. Before you go to bed, your blood sugar level should vary around 8 mmol/l.
In order not to step over these boundaries, you should follow the upper advice that will improve your blood sugar together with your immune system.
It is also very important to be in constant movement and exercise, that will result in burning those harmful calories and sugars and clean your blood status. Change your whole food regime and follow this program and you will see improvement in a matter of days!
These superfoods will help you stabilize blood sugar and prevent diabetes in a completely natural way, so make sure you incorporate them into your daily diet and reap all their benefits!