Stabilize blood sugar levels naturally
This profile was written by Raisa Blankov, a naturopath.
Diet: a key factor in controlling blood sugar
When you want to take advantage of the optimal flow of sugar into the cells and thus enjoy stable energy throughout the day, you have to look at the glycemic index (GI) of foods. This avoids a phase of hypoglycemia inevitably followed by hyperglycemia, and then again by hypoglycemia. The sugars in our diet pass more or less quickly through the intestinal wall to flow into the blood and then into the cells that enter it to be burned or stored. The glycemic index (GI) is what gives a measure of this speed.
Eating a low or moderate GI food is beneficial because it helps control blood sugar (= blood sugar levels). A high glycemic index food depletes the insulin produced by the pancreas (= the hormone that pushes sugar into the cell and lowers blood sugar levels) and promotes "cravings" and weight gain by storing unburned sugar.
As an indicator, we consider that:
Low GI: between 0 and 55
Average or average: between 56 and 69
High GI: between 70 and 100
How to determine the glycemic index of food?
Knowing the four rules that determine a food's glycemic index makes it easy to navigate. We are talking about the type of starch, the presence of fiber in the food, the method of cooking and the transformations of food during its manufacture.
"There is sugar and sugar"
Sugars can be simple or complex depending on their size. According to their structure, they will be classified as low GI, medium GI, high GI. So it will be about choosing sources of sugars carefully to keep blood sugar levels within acceptable limits.
Simple sugars (glucose, fructose, and galactose)
White sugar, produced from beets or sugar cane, is sucrose formed by the synthesis of two sugars: glucose and fructose. Likewise, lactose (milk sugar) is the compound of glucose and galactose. Most of these simple sugars have been introduced into our diet recently. Although the writings of antiquity
reveal the existence of sweet products, extracted from a kind of cane, the consumption of white sugar which is a daily habit today dates back to a century ago, and no more. We absorb massive amounts of these refined sugars being absorbed very quickly by our bodies, and they are not designed for this purpose. Because of our genetics, these very important changes are now leading to a significant increase in metabolic diseases (cholesterol, diabetes,
complex sugars
When a large number of glucose molecules combine, we get glucose chains ("sugars") in different forms, like starch, for example. Man can digest starch by releasing the glucose molecules that make up it which serves as a source of glucose, and therefore energy. Since these sugars are more complex, often their systemic index is lower, since the body must first break them down, which takes time to absorb them.
Note: Fructose, which is praised by diabetics, has a low glycemic index but leads to excess fat and a decrease in leptin (= the hormone that controls appetite). It causes insulin resistance and is therefore not recommended (soft drinks contain a lot of fructose!).
Gradually, it is possible to get rid of the artificial sweet taste. The harmlessness of sweeteners - natural or unnatural (aspartame, stevia, etc.) has not yet been proven. Some studies show that these temptations can be worse on the body than sugar itself. Be careful with all prepared dishes: even salty dishes contain sugar!
Soluble and insoluble fiber, get rid of incoming thoughts
Fiber is complex carbohydrates that are not digested. They are found only in plant products (cereals, especially oats, barley, rye, legumes, fruits and vegetables). There are two types: soluble or insoluble. Soluble fiber is found in the form of pectin in fruits or beta-glucan in oats. It forms a gel in the stomach and then in the small intestine, which slows gastric emptying and slows glucose absorption. Insoluble fiber is found in whole grains, wheat bran, and vegetables. It does not slow down the absorption of glucose.
In short, the more soluble fiber a food is, the lower the GI: oats, barley, legumes, apples, prunes and therefore the lower the GI.
Watch the cooking!
During cooking and in the presence of water, the starch turns into gelatin. In this case, it is quickly converted into glucose by digestive juices. The longer you cook it, the higher the glycemic index. The glycemic index of steamed potatoes is moderate but rises significantly if mashed. Conclusion: the higher the halogenation of starch, the higher the glycemic index. Preferably half cooked.
Presence of other vehicles
The glycemic index of a food depends on the presence of other nutrients, such as proteins or fats, which tend to lower it. On the contrary, fats slow down the digestion of starch and thus the uptake of glucose. Another rule: the more processing a food undergoes, the higher the glycemic index. A stark example: the puffed rice pancakes sold in the diet department have a GI of 85/100!
Low glycemic index foods: Stock up!
Agar Agar. 100% natural, extracted from a small seaweed. Colorless, odorless and zero calories, easy to use every day. It is made up of soluble and indigestible fibers that slow down the entry of sugar into the blood. It's more? Agar-agar has an anti-cholesterol and anti-triglyceride effect and helps reduce appetite. Be careful, some people may have food intolerances to this product.
Whole or semi-whole grains and organic. It is advisable to buy organic grains because the pesticides are concentrated in the shells preserved in whole grains. This cereal is rich in minerals and trace elements, such as chromium and magnesium, which are necessary for good regulation of blood sugar. Finally, whole or semi-whole grains are very good sources of antioxidants.
Focus on bread: Between white bread and whole-grain bread, the discrepancy in the glycemic index is low. However, whole or semi-whole bread is preferred for its vitamin and mineral content. Cereal fiber is insoluble so it is not helpful in lowering blood sugar.
Focus on the oats. Satisfying food par excellence, interesting GI. Oat bran can be sprinkled over salads, soups, and vegetables if your appetite is too big. However, it should be used in moderation.
lemon; The acidity of lemon slows down digestion and helps prevent high blood sugar. In addition, it contains flavonoids (= antioxidants) that strengthen the weakened vessels of people who have to monitor their glycemic index.
Magnesium-rich foods. Magnesium interferes with nerve impulses and helps regulate metabolic syndrome.
In summary:
The glycemic index of vegetables is low.
Low GI of fruit
Low glycemic index
lower GI for pasta al dente
The glycemic index of potatoes increases with cooking or mashing
Cooking, grinding and mashing increases blood sugar levels
Whole-wheat bread, such as white bread fermented with yeast, has a high GI. The fermentation of sourdough reduces the digestive system.
Spices and Herbs: Think about it!
These herbs make it possible to reduce the intake of salt, sugar and fat in our preparations and are rich in antioxidants and vitamins.
Cinnamon reduces hunger and regulates blood sugar, thanks to its fiber content. It is quite possible to extend its traditional use in desserts and compotes to other dishes: chicken, white meat, broths, legumes, cereals, oatmeal, muesli, tea.
Cloves protect the pancreas, a factory of insulin that lowers blood sugar by pushing it into cells. It can be added to broths, soups, boiled meat, fish, etc.
Turmeric mixed with pepper, which increases its effectiveness (curcumin and piperine). Anti-inflammatory, it protects the intestinal mucosa and regulates the penetration of sugar into the body.
Fenugreek. Thanks to the mucilage, it locks in sugar and thus helps control blood sugar. Its seeds are eaten only the ground.
ginger; It lowers blood sugar in addition to boosting energy and immunity.
The laurel. _ Antibacterial, it also helps control blood sugar. Put a few leaves in a marinade, sauce, bouquet garni, broth, anything that simmers.
tea. Green, white and black, helps sugar enter the cell to be burned rather than stored.
Dietary supplement to help blood sugar
Brewer's yeast
Rich in chromium, an essential mineral in blood sugar regulation problems. It is related to insulin and multiplies its effectiveness by 100. Our diet is less and less rich in minerals and trace elements, in particular due to refining that removes the envelopes, husks and other substances that they contain, it is important to consume foods rich in chromium such as brewer's yeast. Brewer's yeast can be sprinkled on all dishes. Not recommended for people suffering from mycosis or candidiasis.
Birch sugar (xylitol)
Extracted from birch, a natural sweetener popular in Scandinavia, birch sugar is one of the sugars found in blueberries, black currants, peaches, and some dried vegetables and fruits. It is well suited for people who are looking for alternatives to sugary foods that are high in sugars. Lowest calories from sugar: 2.4 calories/gram versus 4 calories/gram. It handles cooking perfectly, and with its increased heat sweetening power, you can use half as much for longer cooking times. It has a very low glycemic index, which makes it an ideal companion for diabetics. It tastes very close to white sugar, but it should be eaten in moderation because it remains sugar.
