20 Ways To Make Your Blood Sugar and Insulin Levels Healthier.

Natures Complete is on a mission to Step Out Diabetes. For the whole Month of August we are going to dedicate our blog to understanding blood sugar and how it affects everyone. We are excited to be a part of the American Diabetes Association Fundraiser on September 8, 2012 in Salt Lake City, Utah.

As a company we will be running or walking the 5K and  raising funds to Step Out Diabetes a major epidemic in our country. We are passionate in getting everyone involved in educating the importance of controlling our blood sugar levels. 

Our Companies owner and one of our employees want to take it a step further. They have dedicated themselves into losing weight and getting their blood sugar under control. We will be following their journey and we want you to join us. We will talk more about that in another post. 

20 Ways To Make Your Blood Sugar and Insulin Levels Healthier

Researches have found that Blood sugar and Insulin levels are linked in causing heart disease, memory problems, and even fertility problems.  We know that there is a connection between high blood sugar and gaining weight.

blood sugar and body chemistry can be  intimidating to understand. So we are going to break it down. We want to take the complicated out of understanding how blood sugar affects all of us and how it affects our health.

In a nutshell: Much of the food you eat is converted to blood sugar, which is used by the cells of your body for energy. Too much (or little) glucose in your bloodstream leads to complications. Your blood sugar levels are linked primarily to two things: the types and amounts of food you eat, and your body’s ability to create and use insulin, a hormone that transports blood sugar into your body’s cells.

Whether you  have diabetes,  are overweight,  or want to prevent health problems associated with unbalanced blood sugar levels, here are 20 ways to make sure your blood sugar and insulin levels Healthier.

1. Drink a cup of whole milk and eat eight ounces of nonfat yogurt a day. A study of 3,000 people found that those who were overweight, but ate a lot of dairy foods, were 70 percent less likely to develop insulin resistance.  The fat, lactose and protein in dairy products improves blood sugar by filling you up and slowing the conversion of food sugars to blood sugar. Whole milk is the best in moderation. Recipe: Homemade yogurt

2. Buy bread products that have at least three grams of fiber and three grams of protein per serving. They’ll slow absorption of glucose and decrease possible insulin spikes, says J. J. Flizanes, a nutritionist and owner of Invisible Fitness in Los Angeles. Plus, the hearty dose of fiber and protein will keep your stomach feeling satisfied longer.

3. Serve up a spinach and avocado salad for dinner. Spinach and avocados are high in magnesium, which a large study suggests can help prevent the development of type 2 diabetes.  Magnesium can also be found in nuts, other leafy greens, and fish. They are known to reduce the risk of diabetes  by about 10 percent overall, and about 20 percent in women who were overweight.  Eat your Spinach like Popeye Recipe: Ways to cook and prepare spinach

4. Sprinkle cinnamon over your coffee, yogurt, cereal, and tea. Research in Pakistan (where Cinnamon reigns) showed those taking the fragrant spice saw their blood glucose levels drop 18-29 percent depending on how much cinnamon they took.  Recipe: Cinnamon Ginger Sweet Potatoes

5. Eat soba noodles for dinner one night a Week. The “Japanese pasta” is made from buckwheat, a grain that is known to lower blood glucose levels by 12-19 percent. That is awesome. Buckwheat is an excellent source of fiber, and the evidence on fiber and blood glucose improvement is Incredible. Add a helping of buckwheat pancakes every Sunday and get double the benefits. Recipe: Soba Noodles with SweetGinger Scallion Sauce

6. Include a glass of wine with your dinner. One study found women who had a drink of wine a day cut their risk of diabetes in half.  This also works with Beer. An Australian study found that drinking a glass of wine immediately after eating can result in a sudden drop in the insulin in your blood, meaning the glucose from your meal hangs around longer, eventually damaging arteries.

7. Munch on baked chips.  The University of Minnesota scientists evaluated 3,000 people and found those with the highest blood levels of saturated fats were twice as likely to develop diabetes. So eat Baked chips and avoid the saturated fat. Recipe: Homemade Baked Chips by Joyful Abode. 

8. Walk eight blocks a day.  The Centers of Disease Control and Prevention  found walking 8 blocks is all it took to slash the risk of dying from diabetes by more than one-third. Believe it or not, if you walk eight blocks a day, you’ll have covered six miles by the end of the week, making you nearly 40 percent less likely to die from all causes and 34 percent less likely to die from heart disease, the leading cause of death in people with diabetes. The reason? Walking makes your cells more receptive to insulin, which leads to better control of blood sugar. It also raises levels of “good” HDL cholesterol.

9. Rent a comedy and watch it after dinner. A Japanese study found that people with diabetes who laughed soon after eating (while watching a comedy) had significantly lower blood sugar levels.

10. Have half a grapefruit with breakfast tomorrow morning. Researchers from the Scripps Clinic in San Diego had 50 obese patients eat half a grapefruit with each meal for 12 weeks and compared them to a group that didn’t eat any. Those patients who ate the grapefruit lost an average of 3.6 pounds. They also had lower levels of insulin and glucose after each meal, suggesting a more efficient sugar metabolism. Recipe: Grape Fruit and Avocado Salad by the Barefoot Contessa.

11. Add at least one day a week of resistance training.  The more muscle mass you have, the more efficiently your body burns glucose and the less hangs around in your blood. How to use resistance bands: 

12..Add a cup of decaffeinated coffee if you simply must have that doughnut, cake or any other Sweet treat.  British researchers found that combining decaf with simple sugars (like those in doughnuts, cakes, and cookies) reduces the blood sugar spike such sweets create. Regular coffee didn’t have the same benefit. The reason? While plant chemicals in coffee slow the rate at which your intestines absorb sugar, caffeine delays sugar’s arrival in muscles, keeping it in the bloodstream longer.

13. Dish out your breakfast, lunch, and dinner, but then divide each meal in half. Eat half now, then the other half in a couple of hours. Eating several small meals rather than three large meals helps avoid the major influx of glucose that, in turn, results in a blood sugar surge and a big release of insulin.

14. Don’t skip a meal. First off, your blood sugar drops like a rock when you’re starving (hence the headache and shakiness). Second, when you do eat, you flood your system with glucose, forcing your pancreas to release more insulin and creating a dangerous cycle.

15. Go to bed at 10 p.m. and don’t wake up until 6 a.m. Numerous studies find that sleep deprivation has a dramatic effect on your blood sugar and insulin levels. Adjust the time so you have a full 8 hours to sleep. I follow this rule.

16. Ask your partner if you snore. Harvard researchers found that women who snored were more than twice as likely as those who didn’t to develop diabetes.

17. Spend 10 minutes a day tensing and then relaxing each muscle  A study of 100 people with high blood sugar levels found stress relief efforts  significantly improved their blood sugar levels. Find time to stretch. Do some Yoga.

18. Eat half a cup of beans a day. High-fiber foods take longer to digest, so they release their glucose more slowly. Studies find just half a cup a day can help stabilize blood sugar and insulin levels. Lima beans, Black beans etc…think beans. Recipe: Roasted Sweet Potato and Black Bean Salad

19. Toast a handful of walnuts, chop, and sprinkle over your salad. Walnuts are great sources of monounsaturated fat, which won’t raise your blood sugar as many other foods do. And some researchers suspect this fat even makes cells more sensitive to insulin, helping combat high blood sugar. Walnuts with bleu cheese on a salad is amazing. Recipe: Honey Walnut Power Salad by pinch of Yum

20. Sprinkle powdered psyllium seed over your salad, yogurt, and scrambled eggs. Mix it into meat loaf; stir it into sauces. Studies find the high-fiber seed may help lower elevated blood sugar.

I hope you find this helpful and you begin to think of  your own blood sugar and how it affects your health. The next articles will be on how it affects our brain function with memory, and weight. We will Introduce you to Jay and Laura.

 

Remember to join us in our fight to step out Diabetes on September 8, 2012

Resources:

Readers Digest.

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One thought on “20 Ways To Make Your Blood Sugar and Insulin Levels Healthier.

  1. Pingback: The Basic Blood Sugar Break Down « Natures Complete Blog

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