If you do not suffer from diabetes, then, like most people, they are probably not very concerned about a health indicator such as blood sugar. And you are most likely to be surprised to learn that unlimited consumption of foods that increase sugar levels increases the risk of cardiovascular disease, even in absolutely healthy people. After all, this leads to damage to blood vessels and high cholesterol. For the same reason, memory worsens and the risk of developing cancer increases. Recent discoveries in medicine allow us to take a fresh look at what we eat. Fortunately, all of the above complications do not occur overnight, so even slight changes in your usual diet will help you protect your health. Moreover, you will immediately feel more energetic and energetic.
By gradually changing your attitude to nutrition, you will gain health, good mood and a slim figure.
But you really want sweets
If you want a quick bite to eat, you will most likely reach for chocolate, a bun, or cookies. And this is understandable. Sweet foods are digested fairly quickly, and the glucose they contain directly enters the bloodstream. As a result, you feel yourself on the rise. However, this condition will not last very long, soon you will feel even more tired than before, and again you will have the desire to eat something, although before dinner it is still a long way off. Unfortunately, our diet is teeming with sweets, which leads to spikes in blood sugar. It is not surprising that due to such energy surges, we do not feel as vigorous as we would like. Moreover, the surge of strength is replaced by lethargy and apathy. Of course, the main reason that we are unhappy with our figure lies in the fact that we eat a lot and move a little. But it is precisely the sharp changes in blood sugar that become the starting point of metabolic disorders, which leads to a set of unwanted kilograms.
Even after receiving an excessive dose of glucose after a hearty meal, our body is able to independently normalize sugar levels in just a few hours. Only in people with advanced forms of diabetes do these rates remain elevated for a long time. Therefore, for many years, doctors mistakenly believed that only patients with diabetes should monitor the consumption of sweets. New evidence suggests that abrupt changes in blood sugar after an abundant feast begin to have a harmful effect even on a healthy body, although they themselves do not lead to diabetes. Is there any way to influence this process? Yes you can.
Sour solution to the sweet problem
There is a simple but truly miraculous ingredient that is more than effective in dealing with sudden fluctuations in sugar levels. This, don't be surprised, is the most common table vinegar. Acetic acid, which is part of vinegar itself, as well as pickles and marinades, has an amazing property. Scientists conducted a study, the participants of which each morning ate a bagel with butter for breakfast (this is food with high GI) and washed it with a glass of orange juice. Within an hour, their blood sugar levels rose sharply. In the second stage of the test, a tablespoon of apple cider vinegar (with a sweetener to improve the taste) was included in the same breakfast. In this case, the blood sugar was twice lower. Then the same experiment was carried out with a denser meal of chicken and rice, and the result was the same: when vinegar was added to the dish, the sugar level in all study participants was halved. What is the secret of such a metamorphosis? Scientists suggest that vinegar prevents the breakdown of polysaccharide chains and sugar molecules by digestive enzymes, as a result of which digestion is much slower, so glucose enters the bloodstream gradually.
Another explanation is that acetic acid traps food in the stomach, slowing down the digestion process. In addition, acetic acid can accelerate the transition of glucose from the bloodstream to the tissues, including to the muscles, where it accumulates, so that later it is consumed in the form of energy. It is not so important what exactly the mechanism of action of vinegar consists in, the main thing is that it works! All that is needed is to add vinegar to a salad or other dish. Lemon juice also has a wonderful acidic power to help control blood sugar.
* Instead of mayonnaise, use mustard dressing for salads, it also includes vinegar. In addition, mustard is perfect as a seasoning for dishes of meat, chicken and legumes.
* Put pieces of pickled cucumber in a sandwich. It is vinegar that gives the marinade a sour taste.
* In the marinated form, not only traditional cucumbers and tomatoes are good, but also carrots, celery, cauliflower, broccoli, red and green peppers. Once in a Japanese restaurant, pay attention to the small amount of pickled vegetables, such as radishes.
* Pour liquid from under pickled vegetables unjustified waste! Indeed, in brine, you can perfectly marinate meat or fish, especially if you add a little olive oil and chopped fresh herbs.
* Eat more sauerkraut. The main thing is that it should not be too salty.
* Pour fish and seafood with freshly squeezed lemon juice. Lemon juice gives a spicy taste to soups, stews, vegetable stews, rice and chicken. For a change, try sprinkling ready-made meals with lime juice.
* Eat citrus fruits often, such as grapefruits. You do not need to be an expert to determine the taste of this fruit that it is full of acid.
* Prefer yeast bread. Under the influence of acidic yeast in the test, lactic acid is released, which in its action is not much different from acetic. It also has beneficial effects on blood sugar.
* Cook with wine. It also has acidity and gives a pleasant taste to sauces, soups, fries and fish dishes. One of the easiest fish recipes in wine. Sauté the garlic in olive oil, add a little wine. Put the fish and simmer it over low heat. Sprinkle with lemon juice at the very end.
* At dinner it is not a sin to drink wine. Moderate consumption of a glass of wine a day for women and no more than two glasses for men helps to maintain low levels of insulin in the blood, which significantly reduces the risk of diabetes.
7 Ways to Normalize Blood Sugar
1. Choose foods that take longer to digest. The faster the product is absorbed, the higher its glycemic index (GI), the same indicator that must be taken into account when eating a diet rich in carbohydrates. Highest GI foods (rice porridge, potatoes, white bread) increase blood sugar levels the most. Their conversion rate to glucose is several times higher than that of products with low GI of cabbage, mushrooms, and barley.
2. Give preference to whole grains. They contain the most fiber, and therefore are digested much more slowly. Try to include them in your diet at least three times a day. Such a diet will help prevent the development of cardiovascular disease and diabetes.
3. Eat vegetables and fruits. They are low in carbohydrates, but many vitamins, minerals, fiber and antioxidants. Add fruits and vegetables to carbohydrate-rich foods. This will help to balance nutrition and stabilize sugar levels.
4. No meal should go without protein. By itself, the protein does not lower the glycemic index of food, but it perfectly satisfies hunger, thereby preventing overeating and the formation of extra pounds.
5. Limit your intake of bad, saturated fats. These are the real enemies of a healthy diet. Under their influence, the body is much less effective at controlling blood sugar spikes. Try to replace them to the maximum with unsaturated fats, which lower the glycemic index of the dish as a whole.
6. Cut servings. Since this is not so much about foods rich in carbohydrates and sugars, but about nutrition in general, here's a tip for you: keep an eye on servings, even if you eat foods with low GI.
7. Pay attention to products with a sour taste. This is a kind of counterbalance to sweets, allowing you to prevent a sharp fluctuation in blood sugar after eating.
Determination of glucose in the blood, diagnosis of diabetes
The number of patients with diabetes mellitus in all countries is steadily increasing, and according to scientists, for some time the incidence of diabetes has reached the magnitude of the epidemic: every year the number of patients with type 2 diabetes is increased by 7 million newly ill.
Diabetes mellitus is a chronic disease, but the main danger is not the disease itself, but its actual complications, which seriously worsen the quality of life and often lead to disability. For a long time, patients with type 2 diabetes mellitus (and this group of patients makes up more than 90% of all patients with diabetes) are unaware of their disease and are not treated, which leads to the progression of pathological changes in the body caused by diabetes. In such conditions, an early diagnosis of diabetes mellitus becomes a very important task.
As a fairly accurate screening method for detecting diabetes, the method for determining blood glucose is used. This method is simple to execute, does not require special preparation and use of complex reagents. Fasting blood sugar in adults and children is recommended to be checked at least once a year, and in adolescents and people aged 45-50 years, this analysis is recommended to be done at least 2 times a year.
In the event that the patient has suspicious symptoms that may be associated with an increase in blood glucose (and this is thirst, increased urination, especially at night, skin itching, rapid weight gain), a blood test for sugar can easily confirm or to refute the diagnosis of diabetes. Double detection of elevated fasting blood glucose levels above 7.8 mmol / L is sufficient evidence for the diagnosis of diabetes.
Normal fasting blood glucose levels are considered to be from 3.4 to 5.6 mmol / L. Accordingly, a higher fasting sugar level is a deviation from the norm and requires further diagnosis to identify the cause that caused the increase in blood glucose, since this condition in most cases requires correction.
Hyperglycemia (an increase in blood glucose) is far from always a consequence of diabetes. Blood sugar can be a physiological norm after severe physical or mental stress, stress, and injury. Hyperglycemia can also result from certain endocrine diseases, such as pheochromocytoma, Cushing's syndrome, thyrotoxicosis, and acromegaly. Sometimes the blood sugar level is a symptom of acute or chronic pancreatitis, pathology of the liver, kidneys, hyperglycemia can also be detected during treatment with glucocorticosteroids, some diuretics, and estrogen-containing drugs.
In some cases, a fasting blood sugar test reveals a threshold increase in blood glucose, i.e. results that are higher than 5.6 mmol / l but do not exceed 7.8 mmol / l (for blood plasma). Such an analysis should cause caution, it is an indication for a stress test with glucose (glucose tolerance test). A glucose tolerance test is recommended in all suspicious cases: when a threshold increase in blood glucose concentration is detected, especially in patients at risk, in patients with unmotivated fatigue, a sharp weight gain, suffering from atherosclerosis and obesity.
In the evening, on the eve of the glucose tolerance test, a light dinner is recommended, while dinner time must be calculated so that approximately 10 14 hours pass from the last meal to the time of the test. The glucose tolerance test is performed on an empty stomach. During the study, 75 grams of glucose dissolved in 200 300 ml of water are taken at once. Blood sugar level is determined twice: before glucose intake and 2 hours after the test.
The following data are used to evaluate the results (diagnostic criteria according to the report of the WHO Expert Committee, 1981)
Glucose concentration, mmol / L (mg / 100 ml)