How to eat to take care of normal blood sugar levels

Most of the sugar we supply ourselves with food is converted in the body to glucose. It provides „fuel” for muscles and organs. However, when the body cannot efficiently transport glucose to the cells, its level in the blood rises. Of great importance for maintaining its proper concentration is what and how we eat.

Less, slower, more often

Healthy blood sugar levels are promoted by controlling our body weight, and therefore – also the portion size and the number of calories we take in at meals. To learn what amount of food on the plate is advisable in our case, we can weigh foods before preparing them. For example, if our average daily energy needs are 2,000 kcal, then dinner should cover about 1/3 of this value. Meanwhile, an average-sized breaded pork chop has almost 500 kcal, a small bowl of potato purée with a teaspoon of butter is 180 kcal, and a glass of white fried cabbage is about 220 kcal. So it turns out that in order for a traditional Polish dinner to have the caloric content appropriate for the average adult, it should be half the accepted size. If you want to avoid the impression of a small portion, use smaller plates. Let’s also plan meal times. This will prevent large fluctuations in glucose levels in the body, which could increase appetite. It’s also better to eat slowly so that the feeling of satiety has time to set in before you finish your meal. Drinking at least 1.5 liters of water regularly throughout the day can also help maintain normal sugar levels.

What foods are worth reaching for?

Changing eating habits is in many cases an effective way to reducing sugar that is too high. To maintain its proper level in the body? In stores, let’s get into the habit of reading labels on packages. Let’s check the caloric content and the content of fats and sugars per 100 grams. It is worth looking for products rich in fiber, especially the kind that is water-soluble. It slows down the digestion and absorption of sugar, and thus affects a more gradual rise in blood glucose levels and a less rapid drop. Good sources of this substance are fruits and vegetables (especially legumes) and whole grain products.

People who have problems achieving and maintaining normal blood sugar levels can, after consulting a doctor, try dietary supplements. Preparations with bergamot orange(Citrus bergamia) extract are worth recommending. Berimal contains a natural, scientifically tested composition of polyphenols from this fruit, with which it is worth supplementing the daily menu.

In most cases, diet can do a lot for better health and well-being. With proper eating habits, we can improve test results and maintain proper blood sugar levels.