In the journey towards wellness and good health, many deterrent factors come into play that challenge the process immensely. One of the major issues we face as a generation that leads largely sedentary lifestyles is the lack of access to good quality air and water, fresh food at all times and physical activity that allows us to expel toxins from our bodies. Hence, staying conscious about what we consume for the most part, is important to understanding the key to overall well-being, which also affects our mental health.
Consuming refined foods, refined sugar and processed foods are some of the ways in which blood glucose levels are likely to shoot up. Hence, making small but effective lifestyle changes that benefit the body as well as regulate insulin production and absorption is important to avoid physical and mental ailments that stem from making unhealthy choices. Being aware of how our bodies work differently from one another and tweaking these changes to suit our personal needs is crucial. Here are six health hacks to keep your blood glucose levels under control.
Savoury Breakfast
Opting for a savoury breakfast like eggs, poha or upma helps control the release of glucose in the bloodstream. Including complex carbohydrates like multigrain parathas, millets and sweet potatoes also helps in the slow-release of energy and keeps fatigue at bay. Eating a savoury breakfast also helps in increasing metabolism and allowing for energy to be burned at a steady pace.
Vinegar + Water
Adding a teaspoon of vinegar to a small cup of water to consume before eating anything sweet reduces blood sugar levels by 20%. Vinegar, when mixed with water, is effective in enabling the body’s cells to absorb glucose more easily and reducing the sugar circulating in the bloodstream. When people suffering from diabetes also consume this concoction, studies have found glucose uptake in the forearm muscle cells to have increased significantly.
Vegetable Starter
Instead of a salad, eat a small serving of grilled broccoli, tandoori cauliflower or moong sprout bhel to add fibre and reduce chances of overeating. Consuming a portion of cooked vegetables before eating carbohydrates allows the body to reduce postprandial glucose levels – which is basically the concentration of glucose in your bloodstream for a period of four hours after meal consumption.
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10-Minute Muscle Movement
Engage in some kind of a physical activity for 10 minutes after a meal as increased insulin sensitivity is better absorbed by muscle cells. Using your muscles to burn glucose by engaging in simple activities like walking, stretching or sitting erect in a fixed position, greatly improves the insulin effectivity in the body.
Dessert As Meal
Instead of ending your meal with something sweet, opt for eating dessert separately a little while later. Since most desserts contain refined sugar and simple carbohydrates, they tend to mix with the bloodstream much easily, causing a spike in pre-existing blood glucose levels that one would typically have after a meal.
Reduce Refined Carbs
Known to have a high glycaemic index, refined carbs are devoid of nutrients and easily absorbed by the body, leading to spike in blood glucose levels. As refined foods contain only the endosperm, it not only offers less nutritional value but also contain only the starchy part of the grain, without any additional fibre – thereby acting as a conductor in the blood glucose levels to rise.