8 Lifestyle Habits to Control Blood Sugar with Food and Exercise


There is a growing interest in blood sugar these days. An increasing number of people with diabetes, as well as healthy people, are paying attention to blood sugar control. If you pay attention to blood sugar control, you can naturally lose weight and see the effect of one stone and two birds. Learn about lifestyle habits that help you manage your blood sugar in your daily life.

◆ Diabetes mellitus when blood sugar rises. Lifelong management

Blood sugar literally refers to the concentration of sugar (glucose) in the blood. Glucose is the most basic energy source our body uses and is made from food. Blood sugar is maintained at a constant level by two substances, insulin and glucagon, produced by the pancreas (pancreas). Blood sugar tends to drop on an empty stomach and rise after a meal. However, if you eat a lot and do not move well, this function will malfunction. Diabetes mellitus occurs when blood sugar levels rise when insulin is not properly secreted. Diabetes mellitus increases the risk of various vascular diseases and requires lifelong management.

◆ The temptation of sweet taste. Foods that raise blood sugar quickly

There are people who are careful about meat that contains a lot of animal fat or saturated fat, but cannot stop the sweet taste. However, simple sugars such as sugar and honey can be digested and absorbed quickly, which can raise blood sugar quickly. This is because simple sugar is a concentrated source of calories (Korean Diabetes Association). This is why diabetic patients who fall into hypoglycemia while exercising on an empty stomach in the morning eat sugary foods in a hurry. People who control blood sugar should be careful about consuming simple sugars such as sugar or honey.

◆ glycemic index? Why brown rice is better than white rice

The lower the glycemic index, the lower the rate of carbohydrate absorption after ingestion, so the change in postprandial blood sugar is relatively small. The glycemic index is a numerical value that reflects the absorption rate of carbohydrates so that the quality of carbohydrates can be compared. A food with a glycemic index of 55 or less is classified as a low-glycemic index food, and a food with a glycemic index of 70 or higher is classified as a high-glycemic index food. Even with the same amount of rice, eating brown rice with a low glycemic index is a better choice for blood sugar control than eating white rice with a high glycemic index.

◆ Reasons to be careful about ripe fruits and tropical fruits

With the heat in full swing, many people are looking for fruit. However, ripe fruits and fruits with high sugar content have a high glycemic index. If you have symptoms of high blood sugar, it is best to avoid tropical fruits. Even healthy people should not overeat sweet fruits. Although it is a good fruit for the body, eating too much can raise blood sugar and cause weight gain. Foods rich in dietary fiber, such as vegetables and seaweed, are helpful in managing blood sugar.

◆ “Eat fresh fruit rather than juice”

Cool juice straight from the refrigerator is perfect to quench your thirst. However, it is not recommended for blood sugar control. Even if it claims to be 100% fruit juice, the processed juice that has gone through the factory may contain some sugar and other additives. Also, natural food is good for the body. It should be consumed in the form of raw fruits and vegetables rather than in the form of juice.

◆ If you can’t quit bread… “Eat whole wheat bread”

Even the temptation of bread is hard to resist. Just imagining the sweet cream bread and cake makes my mouth water. If you want to eat bread, choosing whole wheat bread is good for blood sugar control. Whole wheat bread has a low glycemic index, and bakeries deliberately make products with less sugar and other additives. Once you get used to whole wheat bread, you may want to stay away from cream bread. If you can’t quit bread, you’ll have to find an alternative.

◆ “Add vinegar to food and eat it”

Vinegar is essential for blood sugar control. This is because it raises blood sugar slowly. The Korean Diabetes Association said that naturally fermented vinegar has a good effect on blood sugar. Adding vinegar at the end of stewing or steaming fish not only lowers the glycemic index, but also makes the fish flesh firmer and more delicious. Let’s actively use vinegar when making greens or salads.

◆ Walking is essential to managing blood sugar, right?

Food is important to control blood sugar, but first you need to move your body. Exercise increases insulin sensitivity and lowers blood sugar. Blood sugar peaks 30 minutes to an hour after a meal. Sitting for 2-3 hours after eating can make it difficult to control blood sugar and cause belly fat. Even if you are in the office, try to move as much as possible, such as walking down the hallway 30 minutes after lunch. It’s even better if you start walking in earnest.

Reporter Kim Yong-eok [email protected]

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