6 ways to control glucose through breakfast

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6 ways to control glucose through breakfast

The symptoms that our blood sugar level is too high they include excessive thirst, frequent urination, and exhaustion; although many times high blood glucose levels do not present symptoms, and the person may consider that their breakfast is perfect, however they are suffering the slow ravages of having uncontrolled diabetes, which over time can severely affect health .

Whether the reason for this is due to consuming too much sugar, simple carbohydrates, or insulin issues, we can all agree that the signs and symptoms of high blood sugar are not pretty.

According to the American Diabetes Association, signs that our blood sugar is too high include excessive thirst, frequent urination, and exhaustion. And if left untreated, high blood sugar can quickly turn into a life-threatening condition called ketoacidosis.

The thing is, diabetes care plans are different for everyone, but one thing we can all benefit from is having a healthy breakfast that keeps our blood sugar level steady throughout the day.

Discover 6 ways to lower blood sugar through breakfast

Although, unfortunately, there are no miracle foods that can replace insulin, below you will find 6 easy ways to stabilize your blood sugar through breakfast.

1. Choose to consume complex carbohydrates

This is probably self-evident, but foods like processed cereals and donuts can raise our blood sugar to dangerous heights. But that doesn’t mean you should avoid breakfast carbs altogether, just make sure you choose whole grains like oatmeal, whole wheat muffins, or maybe a sweet potato stuffed with scrambled eggs and black beans.

The complex carbohydrates of whole grains, beans, and starchy vegetables are full of fiber, which takes longer to digest and slows blood sugar.

two. Don’t exercise before breakfast

Exercise is an important part of blood sugar control and, when done regularly, can help improve insulin sensitivity and lower A1C levels. How exercise affects your blood sugar level depends on the duration of your activity and varies from person to person.

But exercise will generally lower blood sugar and make your body more sensitive to insulin for up to 24 hours after training.

If you’re in the habit of exercising in the morning, it’s important to monitor your blood sugar levels before and after your workout to see how your body is responding. If your blood sugar tends to drop quickly after a workout, it’s wise to eat breakfast before heading to the gym to keep your fuel and blood sugar levels stable.

3. Eat the right kind of fat

People with diabetes are at higher risk for high cholesterol. According to the American Heart Association, diabetes tends to lower levels of “good” cholesterol and increase levels of triglycerides and “bad” cholesterol, which increases the risk of heart disease and stroke.

Four. Prioritize fiber in your diet

Almost everyone could use a little more fiber in their diet, but people with diabetes should make it an even higher priority. Although fiber is a type of carbohydrate, it does not raise blood sugar levels.

In fact, according to a study published in the New England Journal of Medicine, people who ate up to 50 grams of fiber a day (much more than the recommended average of 20 to 35 grams a day) had much better blood glucose control. best.

The Soluble fiberFound in plant foods such as whole grains, oatmeal, beans, blackberries, apples, oranges, and sweet potatoes, it is especially beneficial for people with diabetes.

5. Make sure to eat more fruit (but skip the smoothies)

Eat monounsaturated fats (or heart-healthy fats) like avocado, olive oil, or fatty fish can help lower bad LDL cholesterol. And if you’re prediabetic, they might even reduce your risk of developing diabetes.

If you have diabetes, don’t be afraid to eat fruit. Fruit sugars will not necessarily translate to high blood sugar levels. In fact, a tennis ball-sized fruit provides only about 15 grams of carbohydrates, about the same as a cup of milk, a slice of whole-grain bread, 1/3 cup of brown rice, or a tablespoon of sugar.

Research also shows that consuming raspberries daily may actually help reduce the risk of type 2 diabetes and improve insulin sensitivity and glucose tolerance.

A word of warning about fruit: opt for whole fruit instead of juice or smoothies. A glass of orange juice has twice the sugar and only 1/4 the fiber of a medium orange. Fruits can be high in sugar, and without the fiber that slows down absorption, a smoothie or glass of juice can cause your blood sugar to spike.

6. Include more cinnamon in your diet

Need another reason to love this sweet and delicious spice? Research has shown that cinnamon can increase insulin sensitivity and thus help lower blood sugar. Bonus: This mighty little spice can also help lower bad cholesterol levels.

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