Blood glucose, how to keep it under control with food

Blood glucose, how to keep it under control with food

Keeping blood sugar under control is useful to everyone, not just diabetics, to avoid dysfunctions and weight gain. Here's how.

Diabetes, alarm bells: discover the symptoms

Whether you are diabetic or not, avoiding blood sugar spikes is essential for maintaining your health and your line. With a few little tricks you can keep your blood sugar level under control.

Fibers and carbohydrates
The increase in glucose in the blood results in the body's production of insulin, the hormone that intervenes precisely to absorb glucose. If the insulin is high, it promotes weight gain, because it facilitates the storage of sugar in the form of fat. By lowering the level of glucides in the blood, this hormone gives rise immediately to a sense of hunger and therefore leads to eating more and therefore putting the line further at risk. Introducing more fiber helps to ensure that the sugar is not immediately absorbed and circulated. Simply choose whole foods instead of refined ones, and accompany them with vegetables. An example? Pasta (or rice) wholemeal with vegetables. Starting each meal with raw vegetables is a great way to keep your blood sugar at bay.

Fats and carbohydrates
Fats help reduce the glycemic index, as long as they are consumed without exceeding. Seasoning your dishes with extra-virgin olive oil or consuming nuts in moderation are good eating habits. Speaking of carbohydrates, in addition to choosing whole grains, it is good to keep in mind that grain cereals (but also pasta) have a lower glycemic index than bread and pizza, obtained by processing the flour produced by the cereals themselves.

Foods that are more difficult to chew
Very cooked pasta is easier to chew, but it is also more starchy and therefore has a greater impact on blood sugar than pasta al dente, where starch is less accessible to gastric juices. In the same way, foods more difficult to chew shift the glycemic indexes less than those readily assimilated. Any examples? Better to eat whole or chopped potatoes (for example boiled or baked) than in mashed potatoes, as well as whole fruit compared to pureed ones.

Category: Health
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