Today, I would like to provide you with some fundamental facts affecting blood sugars. I feel many individuals don’t understand what the results are when they have considerable amounts of processed and simple sugars and carbs.
High glucose levels are linked to obesity, cardiovascular disease and type II diabetes. Blood sugar, or glucose, supplies energy to the cells of our body. When we eat, our blood sugars rise, and insulin (a hormone produced by the pancreas that enables the entire body to utilize sugar for energy) is released to help deliver glucose into the cells.
We want this procedure to take place to preserve consistent energy. However, the issue happens when a person overeats carbs and simple sugars and blood sugars soar quite high. In response to this spike, insulin is poured out by the pancreas to resist with the high blood sugar.
Over time, this individual becomes insulin resistant as well as the pancreas cannot keep up with the demand. This may result in damage to other tissues and internal organs in the entire body. Some recent research from Johns Hopkins University demonstrated that your danger of cardiovascular disease cans almost double.
Additionally, because of this blood sugar spike, extra glucose that isn’t used for energy is subsequently stored as fat for later use. This really is a problem when your blood glucose levels have been high for a time period.
Strategies to control blood sugar:
- Your primary foods ought to be fruits, lean proteins, vegetables, legumes and dairy selection alternatives that are lean. These food items will provide the body power but keeps blood sugar level at healthy state.
- You do eat a carb rich food (bread, rice, bagel, etc), add the food, fiber and protein to. This will definitely slow the digestion procedure as well as the release of sugar into the bloodstream.
- Exercise! This may be the very best strategy in keeping healthy blood sugars. Daily task will help the body use glucose more efficiently that’ll keep blood sugars secure.
- Restrict high-sugar desserts during the nighttime. Rather have a a couple of slices of apples using a sprinkling of cinnamon or a bowl of strawberries.
- Eat more often during the day. Have the foods above (in bullet point 1) every 2-3 hours. This may keep blood sugars from dropping too low. When blood sugars drop too low, we often overeat sugary foods, which in turn creates a spike in blood glucose and become quite hungry. It can eventually become a roller coaster that is brutal.
- Eat within half an hour of waking up. Our blood sugars are in its lowest amounts after sleeping because of the shortage of food. Eat a quality breakfast that’s balanced with fruits, vegetables and lean proteins.
- Foods pastries, sweets, pop, simple carbs (white pasta, white flour, white breads) and quick foods.