After eating food, the sugar level in the blood increases. To control this, we will tell you some special methods with the help of which you can control the level of glucose in the body. Controlling the sugar level i.e. glucose level in the blood is important for overall health.
Especially for people suffering from diabetes, the glucose level in the body starts increasing after eating to reduce the risk of this. This is called postprandial hyperglycemia. If it is not treated in time, it can become a very serious problem. To control this, it is very important to control the sugar level in the blood. Today we will tell you things related to this.
1. A low glycemic index (GI) measures how quickly a food item is absorbed into the bloodstream and causes a sudden rise in sugar levels. Food items with a low GI (55 or less) are digested and absorbed slowly, which slows the rate at which sugar levels rise in the bloodstream. Including low-GI foods in your diet, such as whole grains, legumes, non-starchy vegetables and most fruits, can help prevent sudden spikes in blood sugar.
2. How much portion to eat
Even healthy foods can cause a spike in blood sugar if eaten in large quantities. By practicing portion control, you can control the amount of carbohydrates you eat in a single meal. Use smaller plates, measure your portions and avoid overeating to keep your blood sugar levels in check.
3. Stay active after meals
Physical activity helps your body use glucose more effectively. Taking a short walk or doing light exercise after a meal can lower blood sugar levels by increasing insulin and promoting glucose absorption by muscles. Even a 10-15 minute walk can make a significant difference in the way your body handles glucose after a meal.
4. Include fibre-rich foods
Fibre slows the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar levels. Soluble fibre, in particular, is effective at controlling blood sugar levels after meals. Include fibre-rich foods such as oats, chia seeds, vegetables and legumes in your diet to help stabilise blood sugar levels.
5. Stay hydrated
Drinking enough water is essential for maintaining healthy blood sugar levels. Dehydration can cause blood sugar levels to become more concentrated, which can lead to spikes. Aim to drink at least 8 glasses of water a day, and more if you’re active or live in a hot climate. Herbal teas and infused waters can also help keep you hydrated.
It is very important to control the sugar level in the blood while eating because it increases the risk of diabetes, to prevent this, it is important that you eat such food items which are important for GI. It is very important to control the portion of food. Eat food rich in fiber. Drink lots of water. So that you stay hydrated.
Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.
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