The main fuel for our body to get energy is blood sugar, or glucose as we call it. However, if this sugar level remains high for a long time, it can cause many serious health problems such as diabetes . Therefore, it is very important for not only those with diabetes, but also for anyone who wants to stay healthy, to be aware of how to control their blood sugar levels. Fortunately, we can control this condition with simple things like exercising, adopting a proper diet, and taking medication as prescribed by a doctor if necessary.
Let's choose good carbohydrates (Complex Carbs)
There are several types of carbohydrates, or what we call ' starches '. One type is simple carbohydrates . These are digested very quickly and converted into glucose, which is added to the blood. Imagine, this is what happens when you drink a sweet drink or eat a sweet food. The sugar level in the blood suddenly increases.
The other type is complex carbohydrates . These include starch and fiber. Because they take longer to digest, glucose is released into the blood slowly. This means that blood sugar levels do not spike immediately after eating these foods. They also contain more vitamins and minerals.
It's best to choose foods rich in complex carbohydrates. Here are some examples:
- Grains (e.g., chickpeas, green beans)
- Fruit (as a whole fruit)
- Starchy vegetables like sweet potatoes
- Whole-grain foods such as brown rice and whole-wheat bread
Eat foods rich in fiber.
Fiber is also a type of complex carbohydrate. But the specialty is that our body cannot digest them and turn them into glucose. Therefore, eating fiber-rich foods does not increase blood sugar levels. In addition, fiber has many other benefits. It facilitates digestion , controls unnecessary eating by making you feel full, and also helps protect against heart disease and colon cancer.
There are two main types of fiber: soluble fiber and insoluble fiber. Of these, soluble fiber is particularly helpful in controlling blood sugar.
| Some foods rich in soluble fiber | |
|---|---|
| – Apple | – Oats |
| – Avocado | – Banana |
| – Beans, peas, lentils | – Blueberries |
| – Chia seeds | – Nuts |
What foods have a low glycemic index?
The glycemic index ( GI) is a measure of how quickly our blood sugar levels rise after eating a certain food. Pure glucose has a GI value of 100.
- Foods with a GI of 55 or less are healthy foods that raise blood sugar levels slowly.
- Foods with a GI value above 55 are foods that raise blood sugar levels rapidly.
Therefore, adding more low-GI foods to your diet can help control blood sugar levels. For example, wholemeal bread has a lower GI than white bread.
By choosing foods with a low GI value, you can choose a meal without worrying about sugar, even when you're hungry.
The importance of staying active throughout the day
Exercising, or moving your body, is one of the best ways to control blood sugar. When we are active, our bodies burn sugar stored in our muscles and liver to produce energy. When these stored sugars are used up, the body starts using the sugar in our blood. Simply put, the more you exercise, the lower your blood sugar levels will be.
However, if you have diabetes, it's important to check your blood sugar levels before, during, and after exercise to make sure they're within a safe range. Shakiness,If you experience symptoms of low blood sugar (hypoglycemia), such as dizziness and weakness, you should stop exercising.
It's generally a good idea to get at least 150 minutes of moderate exercise per week, such as brisk walking or swimming. You can also incorporate small amounts of exercise into your daily routine:
- Use the stairs instead of the elevator.
- When going to the store, ride a bike or walk instead of driving.
- Walk around while watching TV.
The great benefits of taking a short walk after a meal
Usually, blood sugar levels rise between 30 and 90 minutes after we eat. One of the best, proven ways to control this is to take a short walk after eating. A recent study found that even a short walk of about 3 minutes after eating can prevent blood sugar from rising. It has been confirmed that walking for about 10 minutes is even better. Because then our body becomes more sensitive to the hormone insulin . Insulin is what takes the sugar in the blood into the cells and turns it into energy.
So remember, instead of sitting on the sofa and watching TV after dinner, even a short walk around the garden is a great investment in your health.
Don't forget to drink enough water.
When you don't drink enough water, your body can become dehydrated . This means that the water level in your body decreases. This reduces the amount of water in your blood and increases the concentration of sugar. This causes your blood sugar level to rise.
If a person with diabetes feels very thirsty, it may be a sign that their blood sugar levels are too high. Although there is no set amount of water to drink per day, it is recommended that a healthy adult drink at least 4-6 glasses of water per day. Drink more on hot days and during exercise. If you don't drink enough water, your urine may turn a dark yellow color.
Losing weight helps control sugar levels
If you are overweight, losing a little weight can help reduce your risk of many other diseases, including heart disease. Also, even a small amount of weight loss can help control blood sugar. When you lose weight, your body can use the hormone insulin more efficiently. This lowers your blood sugar levels.
If you are taking medication for Type 2 Diabetes, losing weight may help you reduce your medication dosage, or even stop taking it. Losing as little as 5% of your body weight can make a big difference in your blood sugar control. Talk to your doctor to help you set a weight goal and meal plan that works for you.
Sleep is also very important for sugar control!
If you have trouble sleeping, studies have shown that getting enough sleep can help control blood sugar. Simple things like avoiding using electronic devices like phones and tablets before bed and keeping your room dark can help you get a good night's sleep. If these don't help, see your doctor . He or she can check if you have a sleep-related condition and recommend a treatment plan.
Take the medicine prescribed by your doctor on time.
If you take any medication for diabetes, the goal of your doctor's recommended treatment plan is to keep your blood sugar levels in a healthy range (not too high or too low). To achieve that goal, you need to take your medication exactly as prescribed, consistently . Studies show that even missing a single dose of insulin significantly reduces the amount of time your blood sugar stays in a healthy range. If you're missing a dose, talk to your doctor about it.
Let's check our blood sugar levels regularly.
If you have diabetes, it is very important to check your blood sugar levels regularly. Keeping a record of your blood sugar levels in this way can help your doctor determine whether your treatment plan is working or if changes need to be made. Especially if you have Type 1 Diabetes, you will need to check your blood sugar several times throughout the day, especially before meals, when you exercise, and at bedtime.
In addition to the finger prick method, which involves taking a drop of blood and checking it with a meter, there are also devices called Continuous Glucose Monitors (CGMs), which are worn on the body. These automatically measure and record blood sugar levels every few minutes.
Are natural products that claim to reduce sugar true?
There are various dietary supplements and natural products on the market that claim to reduce sugar. Let's look at some of the scientific facts about these.
- Cinnamon: Studies have shown that cinnamon can reduce blood sugar levels, especially fasting glucose.
- Apple cider vinegar:There is evidence that drinking these after meals can help prevent a sudden spike in blood sugar. However, people with kidney disease should not use them.
- Fenugreek seeds: There is evidence that fenugreek seeds also have the ability to lower blood sugar.
- Magnesium, Ginseng, Berberine, Probiotics: These are also being researched, but the results are conflicting. Further research is needed.
Very important: Never use dietary supplements like these as a substitute for medication prescribed by your doctor. If you want to try something like this, talk to your doctor first and get permission .
What to do if blood sugar suddenly increases?
If your blood sugar level suddenly becomes very high, we call it hyperglycemia . Even if you don't feel too bad, if the meter reading is high, here are some things you can do:
- Avoid foods and drinks containing sugar and carbohydrates.
- Drink plenty of sugar-free fluids, especially water.
- If possible, get some exercise.
However, hyperglycemia can be life-threatening if left untreated. It is a medical emergency. If you have diabetes and have one or more of the following symptoms, go to a hospital's emergency department (ETU) immediately.
| Warning signs that require immediate hospitalization | |
|---|---|
| – Nausea and vomiting | – Excessive thirst |
| – Difficulty breathing | – A fruity smell on the breath |
| – Rapid heartbeat | – Stomach ache |
| – Confusion or disorientation | |
At the hospital, doctors will treat you with insulin, intravenous fluids, and necessary electrolytes.
Take-Home Message
- Although blood sugar is the body's main source of energy, its prolonged high levels can lead to serious diseases such as diabetes.
- If you have diabetes, it is very important to follow your doctor's treatment plan exactly.
- Changing your diet (eating high-fiber, low-GI foods), exercising regularly, getting enough sleep, and controlling your weight can help anyone control their blood sugar.
- Never use natural products or dietary supplements available on the market as a substitute for prescribed medications. Always consult your doctor before using them.
- If you develop symptoms of hyperglycemia, such as excessive thirst and difficulty breathing, go to an emergency room (ETU) immediately.
Diabetes, blood sugar, blood sugar, diabetes, sugar control, sugar-lowering foods
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