How to lower blood sugar levels

In some cases, high blood sugar can also be a symptom of other medical conditions, such as hyperthyroidism or polycystic ovary syndrome. It is important to always consult a doctor for proper diagnosis and treatment.

Foods to Avoid to Lower Blood Sugar

To keep blood sugar levels under control, it is important to know the foods that can increase blood sugar. This way, you can avoid them or limit their consumption.

Refined Sugars

Refined sugars are present in many processed foods such as sweets, cookies, cakes, packaged fruit juices and soft drinks. These foods have a high glycemic index and can quickly increase blood sugar levels. It is better to avoid these foods or consume them only occasionally.

Simple Carbohydrates

Simple carbohydrates are present in foods such as white bread, white pasta, white rice and potatoes. These foods have a high glycemic index and can quickly increase blood sugar levels. Instead, choose whole grains, whole wheat bread, whole wheat pasta and sweet potatoes which have a low glycemic index.

Foods High in Saturated Fats

Foods high in saturated fats, such as butter, cheese, red meat and full-fat dairy products can cause insulin resistance and therefore increase blood sugar levels. Limit the consumption of these foods and instead choose lean protein sources such as chicken, fish and legumes.

Alcoholic Beverages

Alcoholic beverages can cause an increase in blood sugar levels. In addition, alcohol can interfere with diabetes medication and increase the risk of hypoglycemia. Limited or avoid alcoholic beverages altogether.

• Avoid sweets, cookies, cakes, packaged fruit juices and soft drinks
• Choose whole grains, whole wheat bread, whole wheat pasta and sweet potatoes
• Limit the consumption of butter, cheese, red meat and full-fat dairy products
• Limited or avoid alcoholic beverages altogether

Remember that a balanced diet is essential for controlling blood sugar levels. Always consult a doctor or dietitian before making significant changes to your diet.

Foods Recommended to Reduce Blood Sugar Levels

The choice of the right foods can be a determining factor in keeping blood sugar levels under control. Here are some foods that can help reduce blood sugar:

1. Leafy Green Vegetables

Leafy green vegetables such as spinach, chard, arugula and lettuce are rich in fiber and important nutrients such as magnesium. They also contain few carbohydrates and calories, making them ideal for those looking to keep their blood sugar under control.

2. Fresh fruit

Fresh fruit is a natural source of sugars, but also of fiber and antioxidants that help maintain stable blood sugar levels. Some of the best options include apples, oranges, kiwis, and strawberries.

3. Legumes

Legumes such as beans, chickpeas, and lentils are rich in protein and soluble fiber, which helps slow down carbohydrate absorption and maintain stable blood glucose levels. They can be added to salads or used as a base for vegetarian dishes.

4. Fatty fish

Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids that help reduce inflammation and improve insulin sensitivity. Additionally, they are a good source of protein without adding carbohydrates.

5. Nuts and seeds

Nuts and seeds are rich in healthy fats, protein, and fiber that help control blood sugar levels. The best options include almonds, pecans, chia seeds, and flaxseeds.

• Choosing foods with a low glycemic index can be helpful in controlling blood sugar.
• Avoiding foods high in added sugars or refined carbohydrates such as white bread, pasta, and sweets is recommended.
• Including a variety of foods in one's diet can help ensure a balanced intake of important nutrients.

Physical activity and healthy lifestyle to control blood sugar

Physical activity is a fundamental element in maintaining a healthy lifestyle and controlling blood sugar. Exercise helps reduce blood sugar levels, increases insulin sensitivity, and improves fat metabolism.

To obtain maximum benefits, it is recommended to engage in at least 150 minutes of moderate physical activity every week. Physical activity can be divided into sessions of 10-15 minutes throughout the day.

Here are some examples of physical activities that can help control blood sugar:

• Brisk walking
• Light running or jogging
• Swimming
• Cycling
• Yoga or Pilates
• Gentle gymnastics or stretching

In addition, a healthy lifestyle can contribute to controlling blood sugar. Here are some tips:

• Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
• Maintain a healthy body weight through a combination of diet and exercise.
• Avoid smoking and limit alcohol intake.
• Regularly monitor blood sugar levels and follow the treating physician's instructions for any pharmacological therapies or insulin therapy.

Finally, it is important to keep in mind that physical activity and a healthy lifestyle cannot completely replace medications prescribed by a doctor. However, when combined with adequate therapy, they can help control blood sugar and improve overall health.

Conclusion

In conclusion, checking blood sugar levels is essential to prevent long-term complications related to diabetes. Adopting a healthy lifestyle that includes regular physical activity and a balanced diet can help keep blood sugar levels under control and improve overall health. It is always important to consult with your healthcare provider to evaluate the most appropriate treatments based on your health conditions.