Blood Glucose: 6 Strategies To Reduce Blood Levels
To quickly reduce blood glucose levels, some lifestyle changes need to be made. Although doctors may suggest taking certain medications, initial treatment usually involves changing eating habits and exercising. What are the most useful strategies?
In fact, there are several ways to balance blood glucose levels . You don’t even need to have diabetes or metabolic syndrome to put them into practice. In the next few lines, we will explain in detail, what are the different strategies to lower glucose levels in a natural way.
What it means to have high blood glucose levels
Before going into the details of the different strategies to reduce glucose levels, it is good to review what are the effects of a lack of control. In medical terms it is called “hyperglycemia” and occurs when the body is no longer able to produce insulin (type 1 diabetes) or stops using it correctly (type 2 diabetes).
Insulin is a hormone secreted by the pancreas and is the most important regulator of glucose metabolism. The body needs it for the sugars contained in the blood to enter the cells to be used as energy sources.
However, some diseases of the pancreas, poor nutrition and medication, among other factors, can cause changes that lead to hyperglycemia. In fact, glucose levels are defined as high when blood sugar exceeds 125 mg / dL in fasting and 180 mg / dL 2 hours after a meal.
If not done correctly, high glucose levels can lead to serious complications in the body’s vital functions. Specifically, they can damage blood vessels and increase the risk of heart, kidney, vision and neurological diseases.
Strategies for limiting blood glucose levels
Methods to reduce blood glucose levels vary from person to person. Some manage to stabilize it with simple dietary changes, while others require medications and other types of treatment. Therefore, it is essential to highlight the importance of medical consultation.
Both the family doctor and the endocrinologist will be able to establish the most suitable therapeutic measures for the case. In addition to providing individual information on the type of diet and habits to follow.
In general, as this study published in the journal Metabolism states , it is recommended to practice physical activity, follow nutritional therapy and keep obesity under control (if the person has it). In the next lines we will go into detail on the most useful strategies. Put them into practice!
1. Avoid the consumption of starches
Foods rich in starch, such as potatoes and cereals, are commonly used in cooking. Although their nutritional contribution is significant, it would be better to avoid their consumption to lower blood glucose levels more quickly.
These ingredients are rich in a molecule called amylopectin , which is digested quickly, but which at the same time causes blood glucose spikes.
We therefore advise you to avoid the consumption of starches for a few days to facilitate the stabilization of glucose levels. After this period of time, you can resume consuming them, but always in moderation. Amylopectin is a useful energy source for physical activity.
Don’t forget that excess consumption affects both weight gain and lack of control over glucose levels.
2. Reduce the consumption of added sugars
Excessive consumption of added sugars is directly linked to metabolic syndrome and diabetes. According to this study published in the journal Nutrients , this ingredient alters glucose levels, increases insulin resistance and a tendency to overweight and obesity.
Therefore, part of the treatment to reduce glucose levels will have to be aimed at avoiding all sources of this substance. Keep in mind that not only white sugar is meant, but also that contained in usual consumer products.
Therefore, it is necessary to check the food labels and check the amounts of sugar shown in the energy content table. The ideal is to always opt for organic products that do not include this sweetener.
3. Choose foods with a low glycemic index
Foods with a low glycemic index should never be missing in a diet aimed at reducing blood glucose levels. The glycemic index is a way of assessing the response of sugar in the body to the consumption of foods that contain carbohydrates.
Both the quantity and the type of carbohydrates determine the effect of food on blood sugar. Based on this, it has been established that foods with a low glycemic index can help reduce the risk of type 1 and type 2 diabetes. Among these foods stand out:
- Fish and shellfish.
- Lean meats.
- Eggs.
- Oats.
- Barley.
- Beans.
- Lentils.
- Yam.
- Corn.
- Sweet potatoes.
- Starch-free vegetables.
4. Consume more vitamin D
According to reports in the journal Diabetes Voice , people suffering from a vitamin D deficiency can develop impaired glucose tolerance. For this reason, if your glucose levels are too high, you need to make sure you are consuming enough vitamin D.
As most people know, the easiest way to increase your vitamin D intake is to go out in the sun. When the sun’s rays come into contact with the skin, the body produces this nutrient naturally. However, since sun exposure is harmful, you can consume the following foods:
- Tofu.
- Yogurt.
- Eggs.
- Almonds.
- Fresh cheese.
- Tuna and sardines.
- Fish oil.
- Portobello mushrooms.
- Whole grains.
5. Engaging in physical activity to lower blood glucose levels
Exercising regularly is one of the best habits for lowering glucose levels. In fact, it contributes to weight loss and increases insulin sensitivity. In these cases, the cells take advantage of the sugars available in the bloodstream.
In fact, in a study published in the Polish Annals of Medicine , exercise has been shown to be useful for stabilizing glucose in patients with type 2 diabetes. At first, a moderate pace of 20 to 30 minutes.
It is essential to start gradually, especially in cases of a sedentary lifestyle. Activities like walking, jogging, or cycling are great alternatives. Activities such as the gym or swimming are just as good.
6. Drink enough water to lower blood glucose levels
Optimal water consumption plays an important role in glucose control. This vital fluid is involved in the kidney processes that contribute to the elimination of excess sugar through the urine. This observational study found that those who drink more water are at a lower risk of high blood sugar.
Well, it should be emphasized that it is preferable to drink water and not flavored or alcoholic drinks. It is also not recommended to drink fruit juices. In case you want to add some flavor, you can consume infusions or tea.
Do you want to keep blood glucose levels low? Contact your doctor
To maintain the right blood sugar levels, you will need to adopt healthy and regular habits.
In this article, we have reviewed six strategies for reducing glucose levels quickly. By following these tips, you will be able to lead a healthy life for a long time. But remember: if in doubt, always contact your doctor.
