The Vietnam Institute of Applied Medicine has provided communication materials with guidance on eating tips to better control blood sugar levels. People can apply the rules below to limit the risk factors for high blood sugar.
1. Eat less carbs and refined carbs
Carbohydrates (carbs) are what cause blood sugar levels to increase. When you eat carbs, they are broken down into simple sugars. These sugars then enter the bloodstream.
When your blood sugar levels rise, the pancreas secretes a hormone called insulin, which causes cells to absorb sugar from the blood. This causes blood sugar levels to drop.
Many studies have shown that adopting a low-carb diet can help prevent blood sugar spikes.
Refined carbs, also known as processed carbs, are refined sugars or grains. Some common sources of refined carbs are table sugar, white bread, white rice, soda, candy, breakfast cereals, and desserts.
Refined carbs have been stripped of almost all nutrients, vitamins, minerals and fiber. Refined carbs are said to have a high glycemic index because they are easily and quickly digested by the body. This leads to a spike in blood sugar levels.
2. Reduce sugar intake
Sugar consumption has been linked to the development of insulin resistance, which occurs when cells do not respond properly to the release of insulin, resulting in the body being unable to effectively control blood sugar levels.
3. Eat lots of fiber
Fiber usually comes from plants and your body cannot digest it. Fiber is often divided into two groups: soluble and insoluble fiber. In particular, soluble fiber 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 the body from releasing excess sugar in the urine. It also prompts your liver to release more sugar into your bloodstream.
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 meals
Cinnamon and fenugreek have been used in Oriental Medicine for thousands of years. Both are involved in controlling blood sugar levels. In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes after carb-rich meals.
