Tag: blood

How to lower blood sugar quickly – Italian cuisine reinvented by Gordon Ramsay

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.

Foods that raise blood pressure: here are the unsuspected ones – Italian cuisine reinvented by Gordon Ramsay

Sedentary lifestyle, stress, smoking, alcohol, but also a shopping cart with too many foods that raise blood pressure and therefore very careless about the health of our body. These are the main causes of high pressureor the increase in blood pressure, a problem which according to the National Congress of the Italian Society of Arterial Hypertension involves approximately 17 million people throughout Italy. Here are the foods that raise blood pressure, the consumption of which should not be exaggerated for the good of our heart and our arteries.

Label and sodium

Certainly among the foods that raise blood pressure there are those that contain excessive quantities of sodium. In products such as cured meats, sausages, raw ham and hamburgers, this element is used both as preservative and to prevent contamination. A similar argument applies to the frozen chicken and for those industrially derived foods, such as nuggets breaded, which can contain approximately 600 mg of sodium per 100 grams. Before buying them at the refrigerated counter, therefore, it is important to read the label carefully, to avoid unpleasant surprises.

Watch out for the soup

According to research from a few years ago byAmerican Heart Associationeven the unsuspected ones soups based on vegetables can contribute to worryingly raising blood pressure levels. But in this case a clarification is necessary: the reference from the AHA, a US non-profit organization that works to reduce deaths caused by heart problems and strokes, founded in 1915 and based in Dallas, is aimed in particular at soups already ready sold in the supermarket, often rich in sodium. You need to be decidedly more relaxed about those prepared at home. The advice, also in this case, is to check the nutritional values of the package or jar before purchasing.

Soy is better

To be consumed in moderation for the sake of our balance, furthermore, there are also the coffeealthough a very recent Italian study claims that coffee does not raise blood pressure, sugar, chocolate, honey and licorice: all foods that raise blood pressure if ingested in large quantities. To improve circulation, remembering to constantly keep blood pressure levels under control, the American Heart Association finally recommends replacing some carbohydrates refined with foods rich in soy or milk proteins.

Does lemon lower blood sugar? The word to the nutritionist – Italian cuisine reinvented by Gordon Ramsay

Really lemon lowers blood sugar? Juicy and with a particularly sour flavour, the lemon it can be consumed in different ways. You can drink the freshly squeezed juice or use it together with the zest and pulp in dishes and dishes. Thanks to its particular aroma, this fruit is a real natural flavor enhancer. «Lemon adds flavor and at the same time allows us to reduce the use of other condiments which, in excess, increase health risks, explains the nutritionist Valentina Schirò, specializing in food science. «It also boasts an appreciable content of water, antioxidants, including flavonoids such as hesperidin and mineral salts, especially potassium. The organic acids it is rich in, including ascorbic and citric acids, are capable of improving the assimilation of some nutrients. «For example, they facilitate the absorption of heme iron present in foods of animal origin such as meat and fish and are capable of even doubling that of “non-heme” iron found in foods of plant origin such as whole grains, legumes including beans, vegetables, especially rocket, broccoli and artichokes.” In recent years several studies have focused on the properties of this fruit, in particular slow down the assimilation of sugars into the blood and consequently to have beneficial effects in the fight against the onset of type 2 diabetes and insulin resistance. So, returning to the initial question: does lemon really lower blood sugar? Here’s what’s true.

What the studies say

«Lemon is a fruit that can be consumed by those with alterations in sugar metabolism, for example in cases of diabetes. In fact, it has a reduced content of sugars that are easily assimilated by the body”, explains nutritionist Valentina Schirò. «The studies that have highlighted the benefits of this fruit in lowering blood sugar levels have mostly been conducted in vitro and in relation to the consumption of starches. In one study conducted on humans, a team of experts has highlighted that the consumption of its juice is able to reduce the body’s glycemic response to the glucose that is released by the consumption of bread starch, significantly lowering the average peak concentration of blood glucose by 30% and delaying it by more than 35 minutes. Another study highlighted that the consumption of lemon juice is able to lower the glycemic response and increase both gastric secretions and the speed of emptying. Although these studies both conducted on humans have highlighted the benefits of lemon juice, at the moment the evidence available in the scientific literature is still little and therefore insufficient to be able to recommend lemon for lowering blood sugar.”

What real benefits does lemon have

Lemon is a fruit that is an ally for figure and health. It is therefore perfectly fine to use it in dishes and dishes, but it is better to avoid gorging on it. «Excessive consumption of lemon is associated witherosion of tooth enamel and in case of reflux and stomach acid problems it can worsen the discomfort due to the richness of acids”, says the expert. The juice of this fruit as well as the zest and pulp are excellent for reducing the use of salt and sauces rich in sugar and fat, the consumption of which is associated with various health problems. But the benefits also depend on what is consumed in the meal. «For example, consuming a salad seasoned with lemon juice in a meal rich in refined carbohydrates and with a high glycemic index such as rice, pizza or boiled potatoes does not have miraculous effects on blood sugar. The same applies if you use lemon in sweets or desserts, rich in rapidly absorbed sugars. So lemon, although rich in beneficial properties, does not lower blood sugar, as is often believed.”

Borlotti salad, cabbage and pickled lemon

After such a substantial salad you will certainly be full, but without weighing you down and there will also be a little hole left for dessert

Go to the recipe