6 Dietary Tips to Prevent High Blood Sugar

The Vietnam Institute of Applied Medicine has provided communication materials guiding dietary tips to control blood sugar levels well. People can apply the rules below to limit the risk factors of high blood sugar.

1. Eat less carbs and refined carbs

Carbohydrates (carbs) are what cause blood sugar levels to rise. When you eat carbs, they are broken down into simple sugars. These sugars then enter the bloodstream.

When your blood sugar rises, your pancreas releases a hormone called insulin, which causes your cells to absorb sugar from your blood. This causes your blood sugar to drop.

Several studies have shown that following a low-carb diet can help prevent blood sugar spikes.

Refined carbs, also known as processed carbs, are sugars or refined grains. Some common sources of refined carbs are table sugar, white bread, white rice, soda, candy, breakfast cereals, and desserts.

Refined carbs have had almost all of their nutrients, vitamins, minerals, and fiber removed. Refined carbs are said to have a high glycemic index because they are so easily and quickly digested by the body. This leads to spikes in blood sugar levels.

2. Reduce sugar intake

Sugar consumption is linked to the development of insulin resistance, which occurs when cells do not respond properly to insulin release, resulting in the body being unable to effectively control blood sugar levels.

3. Eat lots of fiber

Fiber is usually obtained from plants that your body cannot digest. Fiber is usually divided into two groups: soluble and insoluble. Soluble fiber, in particular, can help control blood sugar spikes.

4. Drink more water

Not drinking enough water can lead to spikes in blood sugar. When you are dehydrated, your body produces a hormone called vasopressin. This encourages your kidneys to retain fluid and prevents your body from excreting excess sugar in your urine. It also prompts your liver to release more sugar into your blood.

5. Include some vinegar in your diet

Vinegar, especially apple cider vinegar, has been shown to have many health benefits. It has been linked to weight loss, cholesterol reduction, antibacterial properties, and blood sugar control.

6. Add natural spices to your meals

Cinnamon and fenugreek have been used in Eastern medicine for thousands of years. Both have been linked to blood sugar control. In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes after high-carb meals.

Source: https://laodong.vn/suc-khoe/6-meo-an-uong-ngan-ngua-luong-duong-trong-mau-tang-cao-1375872.ldo