The food we take into our bodies is our fuel. Just as we want to choose the quality gasoline we buy for our car and use our car for a long time, we must provide quality fuel to our body. The glucose obtained as a result of the digestion of these fuels (food) passes into the blood (blood sugar) and is used as the main energy fuel for our body. Uncontrolled levels of glucose in the blood, ie low blood sugar (hypoglycemia) or high blood sugar (hyperglycemia), affect our health negatively. If blood sugar is not controlled, it can greatly damage blood vessels, nerves, and kidneys. On the other hand, insulin resistance, which we have heard frequently lately, is a result of high blood sugar for a long time and is a warning given by the body to avoid a diagnosis of diabetes in the future. At this point, our biggest task is to review and regulate our diet and lifestyle.
Some of the symptoms of blood sugar imbalances;
- Increase in body fat
- Feeling frequent hunger
- The need to eat a lot
- Sudden nervous attacks
- Weakness
- Difficulty concentrating
- Head pain
- Nausea
- Thirst
- Blurred vision
- Sleep problems
- Skin color changes
- Drowsiness after meals.
HOW CAN I NUTRITION?
The food group that has the fastest effect on blood sugar is carbohydrates. . The biggest and most effective change we will make will not be to remove carbohydrates from our lives, but to change the types of carbohydrates we prefer. It would be the right approach to consume more complex foods instead of foods containing simple sugar. For example, consuming whole-grain bread instead of white bread, consuming the fruit itself instead of drinking fruit juice, and choosing a food from the dairy group (milk, yogurt, ayran, etc.) while consuming fruit are just a few of the small but effective steps. At the same time, including legumes and vegetables in our meals is among the correct carbohydrate choices we will make.
Omega 3 plays a positive role in balancing blood sugar because it increases insulin sensitivity. That's why fish rich in Omega 3 We should include flax seeds, walnuts, chia seeds and soybeans in our diet. At the same time, these foods support us for the balance of blood cholesterol. In addition to these, eating rich in fiber foods and getting enough protein, meeting daily water needs, getting enough sleep, doing regular sports and managing stress are important for maintaining blood sugar balance.
It may be beneficial for people to receive nutrition education from a specialist. Remember that small changes in our diet and lifestyle are big investments for our future.
Read: 0
