6 Habits That Help Balance Blood Sugar – Ajit Patel UK
With so many
Americans suffering from obesity and diabetes,
it is becoming more important than ever to be aware of your food’s
effect on your blood sugar levels.
Having high or low blood
sugar can lead to myriad issues, such as decreased insulin sensitivity, mood
swings, stress, headaches, and mental
fogginess. But, luckily, these 6 habits can benefit your insulin
sensitivity and keep you healthy
in the long term.
Eat enough fats.
Fat slows down sugar absorption in the
bloodstream and prevents a roller coaster of spikes and crashes. Many people
are afraid of fat,
but eating fat will not make you fat. Once more: eating fat does not
make you fat. In fact, fat keeps you satisfied longer, which can discourage
overeating, so don’t nix it from your diet.
If you’re trying to keep your sugar
levels balanced, make fats — like coconut oil, chia seeds, nuts, egg yolks,
avocado — a steady part of your diet. Worried about all
that saturated fat giving you heart
disease? According to the research, there’s no significant link between the
two.
Don‘t eat constantly.
Eating
many small meals can actually disturb your body’s natural hunger signals.
Instead of force-feeding yourself every few hours in the name of health, wait until
you are authentically hungry to eat.
This can be hard to get used to at
first, especially if your body
is used to constantly snacking. However, by restricting your eating for a few
days, you’ll start to understand when your body actually needs food
in contrast to when you find it comforting to have a snack. Your body knows
when it needs food. Once you start listening to what your body needs, it will
become infinitely easier for everything else to fall into place.
Eat protein.
Like fat, protein slows the
absorption of sugar in
the body. If you are indulging in a sugary food, like a big slice of apple pie,
it is smart to balance it with a small companion of protein
— like Greek yogurt, beans or lentils.
This simple combination can mean the
difference between a blood
sugar spike (and inevitable fat storage) and a steady
rise. It will also fill you up and dissuade you from licking clean the entire
pie plate. Additionally, research has shown that eating a high protein
breakfast can actually benefit your sugar
levels at meals later in the day.
Enjoy roots and fruits.
Fruits and roots
are great sources of carbohydrates on their own. Grains
can cause inflammation for many people, so eating complex starches likes sweet
potatoes and fiber-rich fruits like apples are often a better carbohydrate
bet for smart digestion and blood sugar levels. The fiber in these natural,
wholesome foods actually slows the absorption of sugar, making them supportive
of healthy blood sugar
levels. Again, be sure to balance these with protein and/or fat for the most
controlled blood sugar rise.
Sleep
well.
Balancing blood sugar and maintaining
a healthy
weight isn’t all about what you eat or don’t eat. Studies have actually
shown that chronic poor sleep can increase your risk for obesity and diabetes.
Not only does too little sleep
affect your judgement and leptin levels (the hormone responsible for satiety),
but it also decreases your insulin sensitivity. Aim for 7-9 hours a night, and
cut out all electronics an hour before bedtime to ensure a quality night’s shut
eye.
Practice gentle exercise.
If your body is stressed or
imbalanced, heavy-duty cardio
may not be the best idea. Cardio can increase cortisol levels, which in turn
wreaks havoc on the body. Instead, practice yoga
and Pilates — both of which can be intense, but generally tend to decrease
cortisol levels. Moderate strength training has also been shown to have blood sugar-balancing
effects. Steady, long-term exercise is always the smart choice for your body,
mind, and wellbeing.
If you keep your lifestyle balanced, it
will be easier to keep your blood sugar levels balanced. Have a balanced plate
of fats, proteins, and wholesome carbohydrates when you’re hungry. Get a
balanced night of sleep.
Practice moderate exercise that will improve, not hinder, your progress. By
taking small steps to improve your quality of life, an improvement in health
and wellbeing will soon follow.
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