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Blood sugar is an important indicator for health and how to lower blood sugar quickly for many it has become an imperative. This value, which indicates the levels of sugar present in the blood, when it is too high increases the risk of suffering from various disorders that threaten the correct functioning of the body. «High blood sugar over time increases the risk of overweight, type 2 diabetes, cardiovascular disease. And it even contributes to the development of many other very serious pathologies, including liver and breast cancer” explains the nutritionist Valentina Galiazzo.
In various experiments it was seen that even High blood sugar levels can affect emotional well-being, increasing the risk of suffering from insomnia, anxiety and depression. And they also pose a threat to brain health. In one study recently following a high glycemic index diet has been associated with greater brain accumulation of beta-amyloid, a protein that increases the risk of neurodegenerative diseases, including Alzheimer’s. But in addition to limiting the consumption of sweets, ice cream, sweets, packaged snacks, crackers, white bread and many other refined products at the table, the consumption of which is known to favor changes in blood sugar, how can you lower your blood sugar quickly?
Expert advice on how to lower blood sugar quickly
1. Start the day with a lower carbohydrate breakfast
The first thing to do is to avoid all those products that favor changes in blood sugar from the first meal of the day. «Away with biscuits, breakfast cereals and fine baked goods. Also say no to fruit juices and nectars, rich in rapidly absorbed sugars which cause a peak blood glucose and insulin, suggests nutritionist Valentina Galiazzo. «Also be careful not to overdo it with fruit jams and compotes, which in addition to fructose can contain added sugars which can contribute to blood sugar spikes. Better to prefer instead fresh fruit rich in fiber called pectins like apples and apricots and instead consume very sugary varieties such as mango, grapes and bananas in small quantities. And finally, make breakfast less carbohydrate-rich by choosing foods rich in proteins and healthy fats.” What if you can’t give up the sweet taste? «Instead of table sugar and sweeteners, it is better to choose spices such as cinnamon which increase the taste of drinks without affecting glycemic levels.
2. Starters? Yes, but green
A valid strategy to keep sugars under control in main meals is to consume vegetables, raw or cooked, as the first course, which are the fundamental pillars of the Mediterranean diet. «To contribute to the daily requirement of fibre, which has a positive effect on blood sugar levels, you should consume at least a couple of 100 g portions every day says nutritionist Valentina Galiazzo. «Greens and greens provide soluble fibre including inulin which, once it reaches the digestive system, creates a kind of gel that slows down the absorption of sugars by the intestinal mucosa, reducing their impact on blood sugar levels.”
3. Which foods to prefer at the table
What other foods to put in your shopping cart to lower blood sugar? To counteract the amount of glucose absorbed and the speed with which it occurs, it is also essential to choose good sources of carbohydrates, essential nutrients for the body to be consumed in small quantities. «They are useful Whole grains, especially those in grains which provide complex carbohydrates and fibre, but also antioxidants and essential fatty acids, which help control blood sugar. The latter are also present in fish, which is a source in particular of essential Omega 3 and Omega 6 fats” says the expert. «Finally, beans, chickpeas and lentils, especially dried ones, can be useful for lowering blood sugar, says the nutritionist. «They provide amylose and mucilage which help slow down the assimilation of sugars. Their consumption in several studies is associated with a lower risk of high blood sugar and type 2 diabetes” says the expert. «Saturated fats should instead be sipped. So, in addition to red meat, there are also cheeses and cured meats. Consumed in excess, they are associated with a greater risk of experiencing hyperglycemia.”
An example of a menu to keep blood sugar under control
Breakfast: toasted wholemeal bread topped with ricotta, apple slices and cinnamon, a bitter coffee.
Snack: a handful of walnuts or almonds.
Lunch: raw vegetable dip, baked sea bream with aromatic herbs, endive with lemon and extra virgin olive oil, toasted wholemeal bread.
Snack: seasonal fruit salad with flax seeds.
Dinner: green salad dressed with extra virgin olive oil and lemon juice, spelled with lentils.
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