Blood Sugar: Understand what it is and how to keep levels under control
Introduction:
Blood sugar, or glucose, is our body’s main source of energy. However, when blood sugar levels are high for a prolonged period of time, a number of health problems can arise, such as diabetes. In this article, we’ll demystify the issue and help you understand how to keep your blood sugar levels under control.
What is blood sugar?
Glucose is a type of sugar that circulates in the blood and comes from the foods we eat, mainly carbohydrates. Insulin, a hormone produced by the pancreas, is responsible for transporting glucose from the cells so that it can be used as energy.
Why is controlling blood sugar important?
High blood sugar levels over a long period of time can damage various organs, such as the eyes, kidneys and nerves. In addition, they are associated with a higher risk of developing cardiovascular diseases, such as heart attacks and strokes.
Causas do aumento do açúcar no sangue:
- Diabetes: The main cause of high blood sugar is diabetes, a chronic disease that prevents the body from producing insulin or using it properly.
- Food: Excessive consumption of foods high in sugar and refined carbohydrates can quickly raise blood glucose levels.
- Sedentary lifestyle: Lack of physical activity makes it difficult to control blood sugar levels.
- Other factors: Stress, the use of certain medications, and medical conditions such as polycystic ovary syndrome can also influence glucose levels.
Symptoms of high blood sugar:
Excessive thirst
Frequent urination
Fatigue
Blurred vision
Weight loss
Slow-healing wounds
How to control blood sugar:
- Balanced diet: Prioritize foods rich in fiber, such as fruits, vegetables, greens and whole grains. Reduce your consumption of sugar, processed foods and sugary drinks.
- Regular physical activity: Exercise regularly, such as walking, running or swimming.
- Weight control: Obesity can make it difficult to control blood sugar.
- Regular monitoring: Have regular medical check-ups and follow your healthcare professional’s advice.
- Medication: If you are diagnosed with diabetes, follow the prescribed medication treatment correctly.
Conclusion:
Controlling blood sugar levels is essential to prevent health complications. A healthy diet, regular physical activity and medical monitoring are essential to keeping glucose levels under control.
“We like to share information that can help you, but health is a very serious matter and deserves individual attention. Consult your doctor!”
I want to share some recipes that will help control blood sugar.
Delicious and Nutritious Recipes to Control Blood Sugar
A balanced diet is essential for those looking to control their blood sugar. The following recipes are tasty and nutritious options, perfect for including in your daily routine:
Breakfast
Scrambled Eggs with Vegetables: Make scrambled eggs with a variety of colorful vegetables like broccoli, spinach, and tomatoes. Add seasonings to taste and serve with whole-grain toast.
Oats with fruits and seeds: Cook oats in plant-based milk or water and add fresh fruits like strawberries, bananas and blueberries. Finish with chia seeds and flaxseed
Plain yogurt with fruit and granola: Combine plain yogurt with chopped fruit and homemade unsweetened granola.
Lunch
Colorful salad with grilled chicken: Prepare a salad with green leaves, colorful vegetables, grilled chicken and a dressing made with olive oil and lemon.
Lentils with vegetables: Cook lentils with vegetables such as carrots, zucchini and onions. Season with fresh herbs and spices.
Baked fish with vegetables: Baking fish with vegetables such as sweet potatoes, broccoli and tomatoes is a light and tasty option.
To have lunch
Vegetable soup: Prepare a soup with different types of vegetables, such as pumpkin, carrots, potatoes and broccoli. Add seasonings to taste and serve with whole-grain toast.
Stuffed omelet: Make an omelet stuffed with sautéed vegetables or cottage cheese.
Grilled chicken with quinoa: Serve grilled chicken with cooked quinoa and a green salad.
Desserts
Chocolate mousse with avocado: A delicious and healthy option, made with avocado, cocoa powder and natural sweetener.
Fruit with yogurt and granola: A simple and refreshing dessert, perfect for any occasion.
Chia pudding with fruit: Chia is rich in fiber and helps control blood sugar levels. Make a pudding with chia, plant-based milk, and your favorite fruit.
Important tips:
Prioritize whole foods: Choose whole grain breads, pastas and rice, which have more fiber and have less impact on blood sugar levels.
Control portions: Even healthy foods should be consumed in appropriate portions.
Cook at home: Preparing your own meals allows you to control the ingredients and ensure a healthier diet.
Drink plenty of water: Water helps regulate blood sugar levels and keeps the body hydrated.
Remember: It is important to consult a nutritionist to customize a meal plan suited to your needs and health conditions.
“These recipes are a suggestion and can be adapted to your preferences. Consult a nutritionist for a personalized meal plan.”
Supplements for Blood Sugar Control: A Cautious Approach
The importance of consulting a doctor
Before starting any type of supplementation, it is essential to consult a doctor or nutritionist. Self-medication can be dangerous and interact with other medications you may be taking.
How can supplements help?
Some supplements can help control blood sugar levels, but it is important to remember that they are not a substitute for a balanced diet and regular physical activity. The effectiveness and safety of supplements vary from person to person and depend on several factors, such as individual health conditions and the dosage used.
Some commonly used supplements:
- Chromium: Helps insulin work, improving the use of glucose by cells.
- Magnesium: Essential for several functions in the body, including glucose metabolism.
- Berberine: A natural compound with properties similar to insulin, which can help reduce blood sugar levels.
- Gymnema sylvestre: A plant that can help reduce cravings for sweets and the absorption of sugar by the body.
- Fiber: Increases the feeling of satiety, regulates intestinal transit and can help control blood sugar levels.
Potential benefits:
- Improved insulin sensitivity: Some supplements can increase the body’s sensitivity to insulin, making it easier for cells to use glucose.
- Reducing blood sugar levels: By aiding in the action of insulin and the utilization of glucose, supplements can help reduce blood sugar levels.
- Appetite control: Some supplements can help control appetite and reduce cravings for sugary foods.
Precautions:
- Drug interactions: Some supplements may interact with medications used to treat diabetes.
- Side effects: Taking supplements can cause side effects such as diarrhea, nausea, and headaches.
Product quality: Not all supplements are of the same quality. It is important to choose products from reliable brands with a good reputation.
Conclusion
Supplements can help control blood sugar levels, but they should be used with caution and under medical supervision. A balanced diet, regular physical activity and medical monitoring are essential for controlling diabetes and maintaining good health.
Remember: This text is for informational purposes only and does not replace a consultation with a healthcare professional.
In the next post I will leave some links to well-rated supplements. If you know of any, share them with me by email or comment here.
