Learn about blood sugar
Blood sugar refers to dissolved glucose in the blood and is the main source of energy required by the body to maintain normal physiological functions.
The stability of blood sugar levels is critical to health and is regulated by hormones such as insulin.
What are normal blood sugar levels?
Normal blood sugar levels are generally 70-100 mg/dL on an empty stomach and should not exceed 140 mg/dL 1-2 hours after a meal.
Blood sugar levels within this range help maintain normal metabolism and functions of the body.
The glycemic index is an indicator of how quickly and how much the carbohydrates in food cause blood sugar to rise during digestion.
The higher the glycemic index of a food, the more quickly blood sugar will rise.
Choosing foods with a low glycemic index can help maintain stable blood sugar levels.
The timing of blood glucose checks includes fasting, 1-2 hours after meals, and random times.
Fasting tests can help assess basal blood sugar levels, post-meal tests can reveal the impact of diet on blood sugar, and random tests can provide more complete information.
The dangers of high blood sugar
Long-term high blood sugar can damage blood vessels, nerves, and organs and increase the risk of other diseases, including:
Diabetes
Cardiovascular diseases
Eye disease
Kidney disease
4 Ways to Lower Blood Sugar Quickly
Exercise: Moderate aerobic exercise can promote the use of glucose and help quickly lower blood sugar levels. Moderate aerobic exercise such as brisk walking or jogging is effective.
Drinking water: Adequate water intake can promote the elimination of excess glucose in the urine and help quickly lower blood sugar.
Eat low-glycemic index foods: Choosing low-glycemic index foods, such as whole grains, vegetables, and legumes, can help reduce the rate at which blood sugar rises.
Moderate amounts of protein: Increasing your intake of moderate amounts of protein can help provide stable energy without causing dramatic fluctuations in blood sugar.
6 foods to help lower blood sugar levels
Rich in soluble fiber, which helps control blood sugar levels.
Rich in fiber, vitamins and minerals, they are glycemic-friendly foods.
Rich in dietary fiber and plant protein, they have a positive impact on blood sugar control.
Contain antioxidants and fiber, which help reduce the rate at which blood sugar rises.
High in healthy fats, protein and fiber, they are a glycemic-friendly snack option.
Rich in omega-3 fatty acids, which help improve cell sensitivity to insulin and facilitate blood sugar control.