Today I will share with you the symptoms to watch out for so you don't get the dreaded diabetes.
This phenomenon is called a "blood sugar spike." It is when blood sugar levels fluctuate wildly after a meal.
If these blood sugar spikes occur frequently, it can lead to a decline in insulin function in the body and an increased risk of glycation, which can lead to diabetes and skin aging.
In fact, it is said that there are about 10 million diabetic patients and about 10 million at risk of developing diabetes in Japan, but only about 3 million of them are actually undergoing treatment on an ongoing basis. This shows that many people are underestimating diabetes, which does not cause any visible changes to the body even if the hemoglobin H1C level is high.
And this is not something that only happens to other people.
Especially those who consume a lot of sugary drinks and foods, and carbohydrates. You may be experiencing blood sugar spikes every day without realizing it. To find out, we recommend that you measure your blood sugar one hour after eating, check what you eat, and consult a doctor as soon as possible if you are concerned. In particular, those who are currently obese, have a habit of eating quickly, or habitually eat carbohydrates and sweets should be careful.
Five dietary tips to prevent blood sugar levels from rising after meals
1. Low GI foods
Low GI foods are foods that cause a gradual rise in blood sugar levels.
Proteins such as meat and fish, whole grains, legumes, and leafy vegetables tend to have a low GI.
Carbohydrates are digested and absorbed slowly, which helps prevent a sudden rise in blood sugar levels and suppresses the sudden secretion of insulin.
Recommended low GI staple foods include buckwheat, brown rice, and oatmeal.
Choosing whole grains, unrefined, will help slow the rise in blood sugar after a meal.
Foods with a low GI value keep you feeling full for longer and also have the "second meal effect" of preventing blood sugar levels from rising at the next meal.
On the other hand, white rice, pasta, noodles such as udon, potatoes, and starchy vegetables such as corn are high GI foods.
Carbohydrates are often given the bad rap, but it's important to choose the order and type you eat and gradually introduce sugar into your diet.
② Eat dietary fiber
Dietary fiber slows down digestion and controls the absorption of sugar in the intestines.
Eating foods rich in dietary fiber, such as vegetables and seaweed, helps slow the rise in blood sugar levels after meals and suppresses insulin secretion.
It also keeps you full for a long time and increases the amount of stool, so it is also effective in improving bowel movements.
3. Light exercise after meals
A sudden rise in blood sugar levels after a meal is a trigger that increases the risk of glycation. Blood sugar levels reach their peak about an hour after a meal.
In other words, exercising at this time will help consume the sugar in your blood.
We recommend squats, which are a bending and stretching exercise! Doing them too quickly can hurt your knees and joints, so doing them slowly over time will maximize the load.
It can also be done anywhere in a small space, and is an effective exercise even in a short amount of time.
Simply washing and wiping the dishes immediately after eating can also be effective.
When it comes to exercise, many people think of something big, but there's no problem if you move around frequently.
Please refrain from lying down saying you're full.
④Protein First
In recent years, a dietary method in which protein is eaten first in a meal has been gaining attention.
The well-known veggie-first approach, which involves eating vegetables at the beginning of a meal, is even more effective if you also consume protein and fat.
The intestines secrete digestive hormones called incretins, which slow down the absorption of sugar and prevent a sudden rise in blood sugar levels.
Also, when choosing meat, be careful of the fat content. Even the same meat can be high in fat depending on the cut, which can lead to excessive fat intake.
Additionally, consuming too much fat can increase LDL cholesterol and saturated fatty acids in the blood.
Also, try to eat plenty of blue fish, which are rich in DHA and EPA, which have the effect of lowering blood cholesterol levels.
5. Foods containing anti-glycation and antioxidant substances
It reduces the risk of glycation and suppresses a sudden rise in blood sugar levels.
Cinnamon, blueberries, and olive oil are rich in polyphenols.
Garlic contains a large amount of allicin.
Green and yellow vegetables, nuts, green tea...
These ingredients are reliable in reducing oxidation and glycation stress in the body. However, because they are foods, it is important to understand that there are drawbacks to consuming them in excess.
Another product we recommend is Yaeyama Chlorella, grown in Yaeyama, which can be easily taken daily.
This is the highest quality chlorella grown in natural pools, exposed to the strong sunlight of Ishigaki Island.
This microalgae vegetable is 100% additive-free and is an excellent alkaline food.
I highly recommend you try incorporating it into your daily life.
summary
Above, we have clearly introduced dietary techniques to avoid blood sugar spikes in order to prevent diabetes.
If you have a family member with diabetes, please share this article with them.
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