Today I brought some tips to help you lower your blood sugar.
If you have gained a lot of weight, have a large waist circumference and are having difficulty losing weight, you may have prediabetes, metabolic syndrome, type 2 diabetes (which is more difficult to control) or even type 1 diabetes.
Some people have no family history of diabetes but are worried about becoming diabetic in the future.
What should your diet be like to keep your blood sugar at normal, healthy levels? Check out these 6 super practical tips.
Let's get to the tips I know you want: practical things to change your diet and eat healthier.
First Tip: Control The Amount Of Carbohydrates.
When we talk about lowering blood sugar, we have to talk about carbohydrates.
Reducing the quantity and improving the quality of these carbohydrates is essential.
Normally, when we think of sugar, we think of refined sugar, but that's not all.
Many people say: "Patricia, I've already cut out sugar, I don't put sugar in my coffee anymore, I don't eat sweets or cakes".
This is a great step and essential for controlling your blood sugar.
But when we talk about controlling carbohydrates, it's not just sweets that need to be controlled.
Bread, pasta, white rice, white potatoes, all of these foods need to have their quantities controlled.
I'll give you an example: sweet potatoes. Everyone knows that sweet potatoes have more fiber, as do whole-grain pasta and brown rice.
So a lot of people think, "I'm going to cut out all white foods and just eat whole grains or sweet potatoes." However, it's not quite like that.
Although these foods have more fiber, they are still sources of carbohydrates and should be consumed in moderation.
Brown rice and whole grain pasta also need to be consumed with control.
A good replacement in your diet could be the use of legumes such as chickpeas, peas, lentils and all types of beans.
They have more soluble fiber, proteins in their composition and slower-absorbing carbohydrates.
They can be a good option as a carbohydrate source. You can replace rice, make salads or even puree chickpeas.
There are several different recipes to improve the quality of your diet and pay attention to the amount of carbohydrates consumed.
Second Tip: Be Careful With Liquid Carbohydrates.
Many people say: "Patricia, I am perfectly controlling the amount of rice, potatoes, bread and pasta."
But they forget about natural fruit juices, which, despite not having added sugar, contain a lot of carbohydrates. Some people don't understand why their blood sugar level rises so much after breakfast, and this usually happens due to consumption of fruit juices.
Third Tip: Consumption Of Milk And Carbohydrates
Drinking milk while eating bread, etc., milk also contains carbohydrates. I'm not saying it's unhealthy, but we need to account for this carbohydrate from different liquid sources in our daily life, there are alternatives to milk, plant-based milks that mimic milk with less carbohydrates: almond milk, coconut milk, peanut milk.
We even have a recipe here on the channel to make at home, which is much cheaper and ends up being a lower carb option. This way, you can replace the milk and satisfy that craving for breakfast. Pay attention to net carbs in juices and drinks in general.
Fourth Tip: How To Storage Your Plate
Let's talk a little about the arrangement of the dish. Of course, the specific amount of carbohydrates, protein and fat will vary from person to person, but a tip is:
do not bring food to the dinner table. Make your own meal in the kitchen and bring the finished dish to avoid the temptation to repeat it.
Another great tip is, when assembling your plate, start with the salad, then add the vegetables. Remember that foods such as potatoes, cassava and yams should be consumed with caution.
So, first the green leaves, then the vegetables with fewer carbohydrates: zucchini, tomatoes, eggplant, cabbage, cauliflower, broccoli. Try filling more than half your plate with them. Add the meat portion and finally the carbohydrate source. Naturally, you will consume fewer carbohydrates.
Fifth Tip: Consume Seeds
Regularly add some type of seed to your diet. I really like chia, which has a super neutral flavor and goes well with sweet or savory dishes.
Flaxseeds are also good, or pumpkin seeds. You can use these seeds in yogurt in the morning, before lunch or at lunch by sprinkling some flaxseeds over your plate.
In the afternoon, you can make a smoothie or yogurt with fruit and pumpkin seeds.
Adding a variety of seeds throughout the day is great, as they have fiber, healthy fats and help reduce the glycemic load of the meal, controlling blood sugar. sangue.
Physical activity
Keep your body active: walk, stroll, go outside or, if you can't go out, go up and down stairs. Keep your body more active, as physical exercise helps to use sugar, the glucose that circulates in the blood, and also improves the sensitivity of cells to insulin, helping to regulate blood sugar levels.
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