Diet to lower sugar (with downloadable weekly menu)

A high blood sugar can lead to the development of diabetes and other health problems.

In Spain, the type 2 (acquired) diabetes affects nearly 6 million peopledespite it could be avoided with a diet and an appropriate lifestyle, as it appears as a consequence of an excessive and sustained intake of carbohydrates.

In this video we tell you about some curious habits that help you regulate sugar:

early symptoms of diabetes or prediabetes

Of the six million people with type 2 diabetes, some two million do not know they have the disease. the stadium of prediabetes usually does not present any signsalthough it is common to experience excessive thirst and hunger with the need to snack between meals.

The first symptoms that usually lead to consultation are a increased urge to urinate, unexplained tiredness, or blurred vision.

But, before all that, people who have become accustomed to a high sugar intake may experience a feeling of dizziness, difficulty concentrating, tiredness and nervousness that only disappear when they get their dose of sugar through the consumption of pastries, chocolate, cookies and other foods made with refined flour.

In this way they enter a vicious circle, a roller coaster of highs and lows in blood sugar leading to a metabolic imbalance.

Consequences of having high sugar

The first consequence of the metabolic imbalance is that the cells of the organism, saturated with glucose, lose insulin sensitivity.

The insulin It is a hormone produced by the pancreas and is responsible for to regulate blood sugar levels by allowing its entry into the cells so that it can be used as fuel and the functions of the organs and physiological systems of the body can be maintained.

When too much sugar is ingested and cells become resistant to insulin, it favors the Excess glucose in the blood is transformed and accumulates in the form of triglycerides in adipose tissue, increasing the proportion of body fatespecially visceral fat in the abdomen area.

Insulin resistance not only leads to overweight and diabetes, but is also related to other pathologies, such as polycystic ovary syndromethe arteriosclerosishe excess cholesterolthe Chronic inflamation low grade and alteration of the intestinal microbiotaamong other changes.

diet for prediabetes, the best prevention of diabetes

The good news is that diabetes can be prevented with a diet that maintains optimal blood sugar levels (less than 100 mg/dl fasting). The following measures will help you.

Eating foods with a low glycemic load. Long ago, foods were classified by their glycemic index, which indicated the effect of their carbohydrates on blood glucose levels. Today the glycemic load index is preferred because it reflects the action of the food much better. The products Whole or whole grain vegetables that are high in fiber and fatty foods They have a low glycemic load and are recommended.Choose healthy carbohydrate sources. A good way to regulate sugar in our body is also to learn to choose the best sources of carbohydrates. Refined flour-based preparations are harmful and have low nutritional density. It will be much more beneficial to look for other sources of carbohydrates such as tubers (potato, sweet potato, cassava), the estate (carrots, beets, parsnips, turnips, onions, leeks, etc.) and foods like pumpkin. These products are a source of cellular carbohydrateswhich our body recognizes and metabolizes optimally.

Combine food properly. If foods rich in carbohydrates (fruits and cereals) are eaten together with others rich in fiber (vegetables) or fats (extra virgin oil, avocado, nuts), the sugar absorption is slower, which prevents glucose and insulin spikes in the blood. Besides, fiber and fat produce a feeling of satiety. For example, a moderate amount of whole wheat pasta dish with plenty of sautéed vegetables will overall have a low glycemic load, while a large white pasta dish will have a high glycemic load.Include enough protein. All intakes should contain foods rich in protein, for nutritional balance and because they are also satiating. The vegetable proteins (in legumes, nuts and seeds, and to a lesser extent in whole grains) have the advantage over those of animal origin that they are not accompanied by saturated fats, which favor weight gain.

Does eating breakfast early help control sugar?

Take your first meal first thing in the morning (before 8:30 a.m., for example) lowers blood sugar levels and increases insulin sensitivityaccording to a study from Northwestern University.

Breakfast can be made up of whole fruit, whole wheat bread, avocado and egg.

Power the diet to lower sugar with physical exercise

The effects of a well-designed diet are enhanced by combining it with physical activity, which has a great effect on metabolism. Whether strengthen and develop musclesincreases your ability to burn glucose even at rest.

In addition to doing aerobic and strength exercise several times a week, it is advisable to avoid comforts: if possible, it is always better to go on foot than to use a means of transport and to climb stairs instead of using elevators.

It is also convenient avoid prolonged periods of physical inactivity. If you work in front of a computer, it is advisable to take a break every half hour to stretch or walk.

weekly menu to lower sugar in pdf (downloadable)

We have seen how the combination of low-carbohydrate, high-fiber vegetables and fatty foods increases insulin sensitivity and regulates blood sugar. It is what we propose in this weekly diet to lower sugar in prediabetes or initial states of diabetes. You will find on the menu proposals for breakfasts, lunches and dinners suitable for people with high sugar:

3 natural supplements for high sugar

Some substances, which in some cases you can take as a supplement, can help you regulate sugar levels:

Chrome: A chromium picolinate supplement Helps lower blood sugar levels. This mineral is found in the nutritional yeastthe spinachhe broccolisome nuts and whole grains, among others. In supplement form, a dose of 500 mg of chromium picolinate is recommended, twice a day for about four months.Alpha lipoic acid: It is a natural antioxidant that can improve glucose uptake into cellshelps reduce the proportion of body fat as part of a healthy diet and increases the antioxidant efficacy of vitamins C and E. You can take a alpha lipoic acid supplement 100 mg daily, one hour after the main meal.Sweeteners: It is convenient to replace the sugar with caloric sweeteners such as erythritol and stevia. Another option is the ceylon cinnamon, whose active principles favor the reduction of blood glucose levels. A dose of 1 g is enough to obtain a positive effect.