11 . 2020
When our blood sugar levels are out of whack, we can often find it hard to shift excess weight and our body struggles to effectively transport sugar from blood into cells.
Studies show that if our blood sugar levels are left unchecked then it can lead to type 2 diabetes or pre-diabetes.
So, what can we do to ensure we keep our sugar levels in check?
Research shows that regular exercise not only helps you lose weight but also increases insulin sensitivity.
Increasing your insulin sensitivity means that your cells work more efficiently to best use the sugar in your blood stream.
Working out also helps your muscles use up your blood sugar in the body, leading to reduced levels.
Another tip is to control your carb intake, studies show that a lower carb intake is associated with lower blood sugar levels.
When you have too many carbs, your blood glucose levels rise as your body breaks down the carbs into sugar.
A lower carb diet also helps prevent blood sugar spikes.
Choosing carbs with a low GI will also help you control blood sugar levels, these include legumes, sweet potatoes, non-starchy veggies, oats and barley.
Studies also show that increasing your fibre intake can slow carb digestion and sugar absorption, creating a more gradual rise in blood sugar levels.
Soluble fibre is particularly important at lowering blood sugar levels, which can be found in veggies, fruits, legumes and whole grains.
Recommended fibre intake is around 25grams per day for women and 38grams for men.
Drinking water and staying hydrated is also important to maintain low blood sugar levels.
If you drink at least eight glasses of water a day you can re-hydrate the blood, lower blood sugar levels and flush our excess blood sugar through urine.
Studies show that portion control also is key in lowering blood sugar levels. If you struggle to monitor your portions, tips include using smaller plates, keeping a food journal and eating mindfully and slowly so you can listen to your satiety cues and stop eating when you are full.
So, if you find yourself struggling to shift the weight, you might need to get your blood sugar levels checked and try these easy-to-follow tips.