Many times we hear that popular saying “of the good, little; twice good “. This means nothing more and nothing less that everything that manifests itself in excess becomes bad.
And if we apply this popular saying to issues that have to do with health we can see clearly that anything that has a positive side can become negative if we are not aware of how we lead.
Glucose is what we commonly call blood sugar. This is acquired through the foods we consume which then become our main source of energy by the cells. But if sugar levels exceed normal levels many serious health problems can stem from this, such as diabetes and all the complications that this entails.
Diabetes is a disease characterized by high blood sugar levels. And it is common for people affected by this disease to have to follow a special diet, practice physical activity and adjust to a treatment with medication.
That is why maintaining a proper diet and acquiring healthy habits of life keep these kinds of diseases away so as not to cause complications to generate other health problems much more serious and much more serious.
Diabetes manifests itself with certain symptoms. Pay attention to these indicators:
– Desires to urinate frequently, especially at night
– Lack of concentration
– Dry mouth
– Intense thirst
– Slow healing of wounds
– Blurry vision
– Repeat infections
– Increased appetite
– Permanent tiredness and fatigue
– Unwarranted weight gain
– Nerve problems
How is glycemic control controlled?
Glycemia indexes vary throughout the day, but a key factor is the food we eat from morning to night. The glycemic index (GI) of each food indicates that they are fit to consume if the case is that we have high levels of glycemia.
On a scale of 0 to 100 some foods are healthier than others and good to know to incorporate them more frequently into our diet or to avoid ingesting them frequently.
Let’s look at foods that are within a range of 0 to 54 and that you can consume on a daily basis.
The following items are allowed respecting the following quantities:
– 100 g of: broccoli, walnuts, cherries, cashews, yogurt, spaghetti, green grapes, peas.
– 1 unit: egg, medium-sized onion, turkey sausage, medium-sized apple, large carrot, medium-sized orange, large grapefruit, large banana.
– 220 ml of tomato juice, pineapple juice.
Add to the list foods that range from 55 to 70 that you should consume moderately and always within these quantities:
– 100 g of: brown rice, oatmeal, white rice
– A spoonful of honey
Finally, those on the scale ranging from 70 to 100. These are the foods you should avoid to not put your health at risk:
– Up to 50 g of sugar
– 50 g of popcorn
– 1 owner covered with sugar
– 1 rice cake
– 1 baked medium-sized potato
Mainly, in addition to reducing sugar in foods it is important to also pay attention to the carbohydrates that are ingested, and also incorporate physical activity into our daily routine. Physical exercise requires glucose to manage energy and consume it in case it is too much in your blood and is a way to avoid ingesting so many medications. Recent studies in relation to diabetes indicate that physical activity is vital to minimize the risks of diabetes and avoid major complications.
Losing weight is another good strategy to reduce blood glucose levels. Let’s not forget that being overweight and obese is the anteroom for diabetes.
Foods that contain fiber are ideal for counteracting the effects of high blood glucose, which is why we recommend you eat fruits, vegetables, legumes and grains more often.
It is also important to stay hydrated. Although all the liquids that are consumed either in broths, in juices, in salads can ways of all type nothing replaces the water. Incorporate water into your usual eating habits.
Another good idea is to incorporate foods that contain particularly high levels of chromium and magnesium. We found the chromium in foods like: egg yolk, wheat bran, whole grains, nuts, coffee, broccoli, green beans and meat.
As for magnesium we recommend to consume: green leafy vegetables, fish, beans, bananas, cocoa and whole grains.
Avoid situations of stress that are intimately linked with the increase of blood glucose levels and adopt healthy habits such as sleeping the amount of hours needed and avoiding nighttime.
Also, we can not rule out the benefits they bring to level blood sugar, vinegar and cinnamon. Be sure to include them!