A high blood sugar can lead to the development of diabetes and other health problems.

In Spain, the type 2 diabetes (acquired) affects almost 6 million peopledespite could be avoided with a diet and an appropriate lifestyle, since it appears as a consequence of an excessive and sustained intake of carbohydrates.

In this video we tell you some curious habits that help you regulate sugar:

first symptoms of diabetes or prediabetes

Of the six million people with type 2 diabetes, about two million do not know they have the disease. The stadium of prediabetes usually does not present any signsalthough it is common to experience excess thirst and hunger with the need to snack between meals.

The first symptoms that usually lead to consultation are a increased need to urinate, unexplained tiredness, or blurred vision.

But, before all that, people who have become accustomed to high sugar consumption may suffer from a feeling of dizziness, difficulty concentrating, tiredness and nervousness which only disappear when they get their dose of sugar through the consumption of pastries, chocolate, cookies and other foods made with refined flours.

In this way they enter a vicious circle, a roller coaster of ups and downs in blood sugar that lead to a metabolic imbalance.

Consequences of having high sugar

The first consequence of metabolic imbalance is that the body’s cells, saturated with glucose, lose insulin sensitivity.

The insulin It is a hormone produced by the pancreas and is responsible for regulate blood sugar levels by allowing its entry into the cells so that it can be used as fuel and the functions of the organs and physiological systems of the body can be maintained.

When too much sugar is ingested and the cells become resistant to insulin, the excess glucose in the blood is transformed and accumulates in the form of triglycerides in adipose tissue, increasing the proportion of body fatespecially visceral fat in the abdomen area.

Insulin resistance not only leads to overweight and diabetes, but is related to other pathologies, such as polycystic ovary syndromethe arteriosclerosishe excess cholesterolthe chronic inflammation low grade and alteration of the intestinal microbiotaamong other alterations.

prediabetes diet, the best diabetes prevention

The good news is that diabetes can be prevented with a diet that maintains optimal blood sugar levels (less than 100 mg/dl on an empty stomach). The following measures will help you.

• Eat foods with low glycemic load. Some time ago, foods were classified by their glycemic index, which indicated the effect of their carbohydrates on blood glucose levels. Today the glycemic load index is preferred because it reflects the action of the food much better. The products Whole or whole vegetables that are rich in fiber and fatty foods They have a low glycemic load and are recommended.
• Choose healthy carbohydrate sources. A good way to regulate the sugar in our body is also to learn to choose the best sources of carbohydrates. Preparations based on refined flours are harmful and have low nutritional density. It will be much more beneficial to look for other sources of carbohydrates such as tubers (potato, sweet potato, cassava), roots (carrot, beet, parsnip, turnip, onions, leeks, etc.) and foods like pumpkin. These products are a source of cellular carbohydrateswhich our body recognizes and metabolizes optimally.

• Properly combine foods. If foods rich in carbohydrates (fruits and cereals) are taken at the same time with others rich in fiber (vegetables) or fats (extra virgin oil, avocado, nuts), the sugar absorption is slowerwhich prevents spikes in blood glucose and insulin. Besides, fiber and fat produce a feeling of satiety. For example, a dish with a moderate amount of whole wheat pasta with plenty of sautéed vegetables will overall have a low glycemic load, while a large dish of white pasta will have a high glycemic load.
• Include enough protein. All meals should contain foods rich in protein, for nutritional balance and because they are also satiating. The vegetable proteins (in legumes, nuts and seeds, and to a lesser extent in whole grains) have the advantage over those of animal origin that they are not accompanied by saturated fats, which promote weight gain.

Does eating breakfast early help control sugar?

Eat your first meal first thing in the morning (before 8:30 a.m., for example) lowers blood sugar levels and increases insulin sensitivityaccording to a study from Northwestern University.

• Breakfast can be made up of whole fruit, whole wheat bread, avocado and egg.

Boost the diet to lower sugar with physical exercise

The effects of a well-designed diet are enhanced by combining it with physical activitywhich has a great effect on metabolism. If strengthen and develop musclesincreases your ability to burn glucose even at rest.

In addition to doing aerobic and strength exercise several times a week, it is advisable to avoid conveniences: if possible, it is always preferable to walk than to use a means of transport and to climb stairs instead of using elevators.

It is also appropriate avoid prolonged periods of physical inactivity. If you work in front of a computer, it is advisable to take a break every half hour to stretch or walk.

weekly menu to lower sugar in pdf (downloadable)

We have seen how the combination of low-carbohydrate, high-fiber vegetables and fatty foods increases insulin sensitivity and regulates blood sugar. This is what we propose in this weekly diet to lower sugar in prediabetes or early stages of diabetes. You will find on the menu proposals for breakfasts, lunches and dinners suitable for people with high blood sugar:

3 natural supplements for high sugar

Some substances, which in some cases you can take as a supplement, can help you regulate sugar levels:

• Chrome: A chromium picolinate supplement It helps lower blood sugar levels. This mineral is found in the nutritional yeastthe spinachhe broccolisome dried fruits and whole grainsamong others. In supplement form, a dose of 500 mg of chromium picolinate is recommended, twice a day for about four months.
• Alpha lipoic acid: It is a natural antioxidant that can improve glucose uptake into cellshelps reduce the proportion of body fat within the framework of a healthy diet and increases the antioxidant effectiveness of vitamins C and E. You can take a alpha lipoic acid supplement 100 mg per day, one hour after the main meal.
• Sweeteners: It is advisable to replace the sugar with low-calorie sweeteners such as erythritol and stevia. Another option is the Ceylon cinnamonwhose active ingredients promote the reduction of blood glucose levels. A dose of 1 g is enough to obtain a positive effect.