Eat The Right Kind Of Fat
Insulin resistance is associated with ectopic fat accumulation . Ectopic fat means the accumulation of fat where it doesnt belong, such as fat within muscle cells.
Its not the amount of fat you eat that matters. Its the type of fat, saturated or unsaturated, thats important.
- Saturated fats: such as palmitate, are found mostly in meat, dairy, and eggs. Saturated fats cause insulin resistance .
- Unsaturated fats: such as oleate, are found mostly in avocados, nuts, and olives. Unsaturated fats may improve inulin sensitivity .
Similar to saturated fats, trans fats cause insulin resistance . Insulin resistance is the cause of both prediabetes and type 2 diabetes. Trans fats are found in meat and milk and hydrogenated and refined vegetable oils.
Your body can more easily detoxify and store unsaturated fats safely. But saturated fats create toxic breakdown products that cause lipotoxicity , or toxic fat in places its not supposed to be.
Prolonged exposure of your muscles to high levels of fat, especially saturated fat, can cause severe insulin resistance .
Researchers compared the muscle fat and insulin resistance of omnivores versus vegans .
After controlling for body weight they found the following:
- Vegans had less fat trapped in their muscle cells
- Vegans had better insulin sensitivity, blood sugar control, and insulin levels
- Vegans had significantly improved beta-cell function
How can your clear out the dangerous fat?
Simple Tips To Prevent Blood Sugar Spikes
Blood sugar spikes occur when your blood sugar rises and then falls sharply after you eat.
In the short term, they can cause lethargy and hunger. Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes.
Diabetes is a rising health problem. In fact, 29 million Americans have diabetes, and 25% of them dont even know they have it .
Blood sugar spikes can also cause your blood vessels to harden and narrow, which can lead to a heart attack or stroke.
This article looks at 12 simple things you can do to prevent blood sugar spikes.
Wait Why Is Your Blood Sugar Up In The Morning
Why is it that your blood sugar levels will rise overnight? You dont eat anything, so how can you possibly add any glucose to your system?
Well, those who suffer from type II diabetes will find this is most problematic. The body still creates glucose throughout the night. It needs to, whether youve eaten something or not. This natural process is called gluconeogenesis, and there is nothing you can do to stop it nor would you want to. In a healthy person, this process doesnt cause a major problem.
Those with diabetes will find the gluconeogenesis process is increased. That means your body produces more glucose naturally than it would if you were healthy.
Lets not forget that the stress hormone cortisol also plays a part. This increases slowly on a morning until it reaches a peak early in the morning. The cortisol will elevate the blood sugar levels, so you end up with naturally higher levels on a morning.
To keep your blood sugar levels down, you need to keep your cortisol and gluconeogenesis levels down. Theres no need for extra medication when you follow the seven tips that will follow.
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Add Probiotics To Your Diet
Probiotics have significant effects on reduction of glucose, HbA1c, insulin levels and insulin resistance in diabetics, according to research. Probiotics encourage a healthy gut microbiome, which improves glucose metabolism. This positively benefits lipid profile, glycemic control, inflammation and blood pressure in diabetes type 2 patients.
What Does Eating Right Mean For You
If you have type 1 diabetes, carb counting is really important to keep your blood glucose levels steady. This is where you estimate how many carbs are in your meal and match it with how much insulin you need to take.
If you have type 2 and youre overweight, finding a way to lose weight is important as it really improves diabetes management. This is because it can help to lower your blood glucose and reduce your risk of other complications. There are different ways of doing this like the low-carb, Mediterranean or very low-calorie diets. Losing weight can help you lower your blood glucose levels, and we now know that substantial weight loss can even put some people’s type 2 diabetes into remission.
Whether you have type 1 or type 2 diabetes, you might need to lose, gain or maintain your current weight but its important to make healthier food choices while youre doing this.
Portion sizes are important to think about whether you have type 1 or type 2. It makes calculating nutritional facts when youre carb counting or managing your weight a lot easier. Remember, portion sizes are different for everyone, so whats right for someone else might not be right for you.
If you feel overwhelmed about your feelings about food and diabetes, we have plenty of information to help you.
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Eat Foods With A Low Gi
The glycemic index helps rank foods by how they affect blood sugar. Foods with a low GI release sugar slowly into your system, rather than flooding your blood with sugar all at once.
Aim for foods with a GI of 55 or less .
“Having a healthy diet is a proven way of keeping blood sugar within reasonable limits,” Velikova says. “I recommend eating foods that the body absorbs slowly, with a low and medium glycemic index, such as sweet potatoes, oatmeal, and most fruits, including berries and apples.”
Thoughts On How To Lower High Blood Sugar Quickly 7 Ways To Reduce Blood Sugar
Come-on Lower High Blood Sugar Quickly and you state Cut out the sugar LOL ya think, to lower blood sugar FAST
1. Peanuts I always keep a bag or two on hand when we go on trips.2. Peanut butter works fantastic3. Eggs 2 eggs works good3. Low fat Milk not as good as the above.
Pressure is too high and cant get doctor appt for 3 months earliest. please help thanks.
Go to the emergency room, or get a new doctor. Look into a cardiologist. Cant play with high blood pressure. Last piece of advice, you can walk-in to your current doctors office and tell them you have an emergency and need to see the doctor today because you believe the medications arent working. Let them know how youre feeling. After a doctors opinion heres an article on diet:
thanks for the info. i have type two and some times the suger reading can be 400. and facingdiffecultiy in lowering it and i do take the following medications:-
Moring before breakfast 1 tablet gluoogphage 500 mgafter breakfast 1 table doanil 5mg
Lunch 2 tablet gluoogphage 500 mg
Dinner as breakfast
When do you test? And what are you eating? Are you testing often enough? My guess is that these readings are after meals. It sounds like you might be a candidate for insulin therapy as your current medications may not be getting it done.
This is good information. Thanks.
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What Foods Will Help Regulate My Blood Sugar
Diabetes or diabetes mellitus is a long-term health condition that is characterized by high blood glucose levels. The disease affects the ability of the body to convert food into energy inside the body. The food you eat is converted to simpler forms, most commonly glucose, inside the body. When the glucose in the blood increases, the body releases a hormone called insulin in the blood. Insulin brings high blood glucose levels back to normal levels. In diabetes, either there is a deficiency of insulin or the body is unable to respond to insulin . In either of the cases, there is an increased concentration of glucose in the blood known as hyperglycemia.
If you have diabetes, you must check your blood sugar levels regularly to make sure the levels are not too low or too high . Depending on your age and any other health conditions, your doctor may advise you to keep your blood sugar level in a range that they consider will be safe and healthy for you. Whenever your blood sugar level is over 240 mg/dL, you must check the presence of ketones in the urine by using an over the counter ketone test kit. High levels of ketones can be a sign of a serious medical emergency called diabetic ketoacidosis. Seek urgent medical help if your urine shows the presence of ketones or you have any signs of ketoacidosis, such as fast breathing, nausea and vomiting, stomachache, headache, or fruity smell from the mouth.
Drink Water And Stay Hydrated
Drinking enough water may help you keep your blood sugar levels within healthy limits.
In addition to preventing dehydration, it helps your kidneys flush out the excess sugar through urine.
One observational study showed that those who drank more water had a lower risk for developing high blood sugar levels (
Its important to monitor your waistline, as its perhaps the most crucial weight-related factor for estimating your diabetes risk.
A measurement of more than 35 inches for women and more than 40 inches for men is associated with an increased risk of developing insulin resistance, high blood sugar levels, and type 2 diabetes .
Having a healthy waist measurement may even be more important than your overall weight .
Keeping a moderate weight and waistline will help you maintain normal blood sugar levels and decrease your risk for developing diabetes.
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Avoid Alcohol The Night Before And Sugar In Anything The Next Morning
Like to enjoy a tipple the night before you go to bed? Its time to cut down or back on that completely. The alcohol dehydrates the body and will mean your blood glucose level will be more saturated. The smaller amounts of glucose will affect you in bigger ways.
But this doesnt help you on a morning, right? Well, look out for drinking anything sugary on a morning. This includes your glass of orange juice. You may even want to avoid plain water!
You want to drink something that is going to keep your sugar levels to a minimum and not spart the release of insulin. That means looking for something that packs plenty of protein. Remember that protein berry smoothie? Consider that as your morning drink/breakfast. You can follow it with a glass of water if youd like.
A green smoothie would be another excellent option. It packs you full of nutrients, and you can add in the protein to get that filling element.
If you really want water, add a slice or two of lemon. You get some sweetness but without the large amounts of sugar hitting your system causing a problem.
Keeping your morning drink routine perfect will also help you reduce the stress hormones. Coffee is a stimulant and will just make your stress levels even worse. Anything with caffeine will do the same and thats usually what youll add sugar to. Opt for lemon water for a refreshing drink and then a smoothie for a no-caffeine, nutrient packed breakfast.
Vinegar Ingestion At Bedtime Moderates Waking Glucose Concentrations In Adults With Well
Given the importance of maintaining acceptable blood glucose concentrations, there is much interest in identifying foods and diet patterns that will help individuals with diabetes manage their condition. Based on previous data indicating that vinegar ingestion at mealtime reduces postprandial glycemia , the aim of this pilot study was to examine whether vinegar ingestion at bedtime reduces the next-morning fasting glucose concentration in individuals with type 2 diabetes.
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Make It A Priority To Eat Breakfast
We often dont feel hungry first thing in the morning, or dont have time to make a meal. Then when lunchtime comes, you find yourself starving for food and you end up eating a huge meal. Studies show that skipping breakfast corresponds to higher blood glucose levels. Moreover, it can affect your blood glucose level for the entire day. Starting your day with a healthy, fiber and protein-rich breakfast will help regulate blood sugar and keep you feeling your best throughout the day.
Breakfast doesn’t have to be complicated. It can be as easy as an egg on whole grain toast, or mixed berries with high-protein yogurt and nuts. Check out this unique spin on a classic: avocado superfood toast.
What Is Normal Lower Blood Sugar For Type 2 Diabetes
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Correcting High Blood Sugar Levels With Insulin
If you take insulin, one way to reduce blood sugar is to inject insulin.
However, be careful as insulin can take 4 hours or longer to be fully absorbed, so you need to make sure you take into account how much insulin you may already have in your body that is yet to be absorbed by the blood. Insulin that is yet to be absorbed by the blood is called active insulin.
If you decide to correct with insulin, watch you dont over correct as this can lead to hypoglycemia and can be dangerous, particularly so before bed.
Natural Ways To Lower Blood Sugar
Various ways can help lower blood sugar, with many of them involving food solutions. The most natural, healthy ways to lower blood sugar for the long haul include the following tips.
1. Eat appropriate portions of carbohydrates.
In other words, eating carbs in moderation is the easiest way to manage blood sugar. An appropriate portion is about 1/2 to 1 cup or 1 slice of bread products. Eating 1 to 2 servings in a single eating experience a couple times spread throughout the day is generally healthy.
2. Choose quality carbs.
Choosing plant-based carb sources like vegetables, fruits, and whole grains also include components that are correlated with actually lowering blood glucose!
3. Increase fiber intake.
Both kinds of fiber, soluble and insoluble, help to drastically reduce the breakdown of carbs into sugar and promote fullness.
4. Balance carbs with protein and healthy fats.
Just like fiber, fat, and protein to an even larger extent, help slow the release of glucose into the bloodstream.
5. Eat foods high in chromium and magnesium.
Interestingly, high blood sugar is linked to deficiencies in these two minerals, likely because they help regulate the metabolism and uptake of carbs.
Foods high in chromium include meat, whole grains, fruit, veggies, and nuts. Magnesium-rich foods are leafy greens, squash, pumpkin seeds, tuna, dark chocolate, bananas, beans, and avocados.
6 Add cinnamon.
7. Try resistant starches.
8. Consider a berberine supplement.
9. Exercise regularly.
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/11foods To Manage Diabetes
India is called the world capital of diabetes and the disease is increasing at an alarming rate. Diabetes refers to a condition in which a person develops high blood glucose levels. There are two main types of diabetes – type 1 diabetes in which body does not produce insulin and people with type 2 diabetes have insulin resistance which means their body produces insulin, but its unable to use it effectively. The good news is diabetes can be controlled by making a few diet and lifestyle changes. Here are some natural home remedies to help you keep your sugar levels in control. Have a look!
Eat Fewer Refined Carbs
Refined carbs, otherwise 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 been stripped of almost all nutrients, vitamins, minerals and fiber.
Refined carbs are said to have a high glycemic index because they are very easily and quickly digested by the body. This leads to blood sugar spikes.
A large observational study of more than 91,000 women found that a diet high in high-glycemic-index carbs was associated with an increase in type 2 diabetes .
The spike in blood sugar and subsequent drop you may experience after eating high-glycemic-index foods can also promote hunger and can lead to overeating and weight gain .
The glycemic index of carbs varies. Its affected by a number of things, including ripeness, what else you eat and how the carbs are cooked or prepared.
Generally, whole-grain foods have a lower glycemic index, as do most fruits, non-starchy vegetables and legumes.
Refined carbs have almost no nutritional value and increase the risk of type 2 diabetes and weight gain.
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