Contents:
- Medical Video: 6 Foods That Don't Raise Blood Sugar Levels for Diabetic
- The rule of safe eating sweet foods without causing blood sugar to rise
- 1. Limit the amount of sweet foods
- 2. Reduce carbohydrate intake (#CutCarbo)
- 3. Balance with sports
- 4. Increase food intake high in fiber
- 5. Drink plenty of water
- 6. Always check nutritional information on food and drinks
Medical Video: 6 Foods That Don't Raise Blood Sugar Levels for Diabetic
Having problems with blood sugar requires you to really maintain your diet. Moreover, you must be able to reduce the intake of sweet foods so that blood sugar does not increase dramatically. However, this does not mean you may not eat sweets forever, how come! Come on, follow the tips to safely eat sweet foods without fear of rising blood sugar following.
The rule of safe eating sweet foods without causing blood sugar to rise
Eating too much sweet food can make blood sugar levels soar beyond normal limits, especially for those of you who already have diabetes. Therefore, it is necessary to arrange a proper and healthy diet so that you can still eat sweet foods while maintaining your blood sugar levels to remain normal.
1. Limit the amount of sweet foods
The main key to preventing blood sugar rising is to pay attention to the portion of daily sweet food intake. Try to limit consumption of sweets, sweet martabak, cookies, cakes, and other high-sugar foods only on weekends or certain events.
Fulfill your desire to eat sweet foods with just a small portion. This is done so that you can adjust to the needs of sugar while balancing nutrients in your body.
2. Reduce carbohydrate intake (#CutCarbo)
Carbohydrates are one of the causes of rising blood sugar. Because the eaten carbohydrates will be broken down into simple sugars which then enter the bloodstream. Along with the increase in blood sugar levels, the pancreatic organ secretes the hormone insulin to encourage body cells to absorb sugar from the blood. This is what makes your blood sugar down and stable.
However, if there is too much sugar intake, the body's cells will have difficulty turning sugar from blood into energy. As a result, blood sugar levels increase.
So, if you want to keep eating sweet foods, keep your blood sugar levels up by reducing carbohydrate intake. For example from white rice, bread, potatoes, corn, and other carbohydrate sources. Many studies have shown that eating low-carbohydrate foods can help prevent blood sugar spikes.
Not that you can't eat rice or other carbohydrate sources at all. Of course it's still allowed, but again pay attention to the portions.
3. Balance with sports
If you want to keep eating your favorite sweet foods, you need to balance them with regular exercise. The reason is that exercise can help control normal blood sugar levels by increasing cell sensitivity to the hormone insulin.
Regular exercise makes muscle cells absorb sugar from the blood quickly, thereby reducing blood sugar levels that rise. Perform moderate or high intensity exercise, both of which can reduce blood sugar spikes.
4. Increase food intake high in fiber
If you can't resist the desire to eat sweet foods, try to fill your cravings with fiber-rich foods through vegetables, fruits and nuts such as soybeans. Soybeans are a source of fiber that can be your choice.
The type of fiber that is able to control blood sugar is soluble fiber. Because, soluble fiber can form substances such as gels that help slow the absorption of carbohydrates in the intestine. This is what keeps blood sugar stable, it can even make you full longer.
5. Drink plenty of water
After consuming sweet foods, immediately drink more water. Sweet foods make you feel thirsty quickly, so you must immediately be filled with fluids to prevent dehydration.
If you don't drink immediately, your body may become dehydrated. Because, your body will produce vasopressin hormones which encourage the kidneys to hold fluid. This also prevents your body from removing excess sugar in the urine. As a result, sugar is trapped in the bloodstream and makes blood sugar rise.
A study of 3,615 people found that participants who drank one liter of water a day reduced their risk of increasing blood sugar by 21 percent, compared to participants who only drank less than 473 milliliters a day.
The amount of water you have to consume varies depending on your age and level of activity. The important thing is to make sure to meet your fluid needs even if you don't feel thirsty.
6. Always check nutritional information on food and drinks
When choosing drinks or sweet foods in the packaging, be sure to always read the nutritional value information label. Find the amount of sugar and carbohydrates contained in food. Place your choice of low sugar products so that blood sugar is maintained.
Avoid processed or packaged foods such as canned soup, frozen food, or low-fat foods that often contain hidden sugars. Some other foods that also secretly store sugar include packaged foods, staple foods such as bread, cereals, pasta sauces, margarine, mashed potatoes, and tomato sauce. Therefore, always read the nutritional information label on the package to determine how much sugar and carbohydrate content it contains.
