Maintaining balanced blood sugar levels is paramount to avoid long-term health issues and managing weight.
Glycemic regulation is key if you want to live a healthy, long life. Rather than focusing on losing weight, you can focus on how to improve your blood glucose levels and metabolic fitness.
High blood glucose levels and metabolic dysfunction will make you prone to diabetes, weight gain, inflammation, fatty liver disease and cardiovascular disease. So it is a good idea to regulate your blood sugar levels. Here are 5 ways in which you can do it!
Stress less, sleep more
Sleeping is when the body repairs cells, regulates satiety hormones and improves insulin sensitivity. People with a poor sleeping routine are at a higher risk of obesity, type 2 diabetes and cravings –as lack of sleep increases the hunger hormone and decreases the satiety hormone.
Stress is also an important factor to control when it comes down to cravings. Stress blocks some hormones such as insulin and increases the production of others –instead of storing glucose, the body wants to release it and as a result, it allows more glucose into the bloodstream for energy.
Limit your sugar intake to no more than one tablespoon a day
If you eat foods that are high in added sugars, you are bound to create spikes in your blood sugar levels. Instead, choose foods that are rich in antioxidants that can help neutralize free radicals and protect you against oxidative stress.
Stay away from carbs
You have to eliminate highly processed foods and white flour, white pasta, white rice and replace them with whole foods. Make sure you also include other veggies with your whole foods.
Choose your food wisely
To help you feel satisfied and avoid slumps in energy-related to sugar fluctuations– you should divide your plate into:
- Non-starchy vegetables (half your plate): leafy greens, tomatoes, zucchinis, broccoli.
- Healthy fats (1 or 2 tablespoons): avocado, nuts, seeds, olive oil
- High-quality protein (2 or & oz): salmon, tofu, lentils, eggs, turkey.
- 1 serving fiber-rich or starchy carbs: sweet potatoes, quinoa, beans, berries.
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