Keep Your Blood Sugar Levels Down With This Guide
Admittedly, most of us will think of diabetes when we hear the term “high blood sugar," and with good reason. Diabetes is very serious, but long before a diagnosis occurs, the body will show signs that someone’s blood sugar levels are elevated.
Glucose is the main culprit for elevated blood sugar levels, and we ingest glucose via the food we eat. This substance is distributed to every cell in our body, and is an essential nutrient when ingested in the correct doses. The problem is that when glucose levels in the body become too high for an extended period of time, they can result in kidney, blood vessel, nerve and eye damage
In the present day, many people are eating far higher amounts of processed and artificial food than they really should be. This negative change in eating habits is directly leading to incidences of people with high blood sugar increasing around the world. So how can you avoid the same happening to you? The first thing you need to do is know what the signs of high blood sugar are, as well as how to identify them:
14 signs of high blood sugar
1. Frequent urination and urination during the night
2. Blurred vision
3. Difficulty concentrating
4. Dry mouth
5. Impotence
6. Recurrent infections
7. Slow healing of cuts and wounds
8. Stomach problems
9. Constant fatigue or extreme tiredness
10. Increased thirst
11. Dry and itchy skin
12. Constant hunger
13. Excess abdominal fat/weight gain
14. Nerve problems
THE GLYCEMIC INDEX
If you’re really concerned about the level of glucose you’re ingesting and thus the impact it may be having on your blood sugar levels, you can refer to the Glycemic Index. This index indicates the amount of carbohydrates found in food products to help you determine what you can or cannot eat. It ranges from 0-100. The lower the GI number of a food, the lower its glucose content.
3 High sugar foods to avoid
One slice of white bread – GI score 70
If you really must eat bread, switch to brown and reduce your glucose intake.
Rice cake – GI score 78
If you have blood sugar levels that are relatively normal, having a rice cake is fine to eat as a healthy snack, however, you should avoid rice cakes altogether if your blood pressure is already high.
Baked potato – GI score 85
You might think that baked potatoes are perfectly fine to eat as part of a healthy, balanced diet, however you really should avoid them if you’re exhibiting any of the symptoms outlined above.
Three low sugar foods to enjoy
Walnuts – GI score 15
Walnuts make fantastic additions to salads, or just eaten on their own. Their GI score is very low, making them ideal to eat if you’re concerned about your blood sugar levels.
Broccoli – GI score 10
Although you might have hated eating broccoli as a child, broccoli offers a myriad of health benefits, not least having the ability to repair the damage caused to your vessels by high blood sugar levels.
Eggs – GI score 0
Eggs are great for your health and definitely won’t elevate your blood sugar levels. Their GI score is zero, so this means they are completely glucose-free.
As you can see from all of the above, it’s highly important to keep tabs on the deficiencies and excesses of your diet. Be aware of what you’re putting into your body, so that you don’t end up overloading it with all the sugar that manufacturers put into their food.