During the periodic medical check, you can discover high levels of glucose in your blood.
Why does sugar increase in blood?
Our body is able to regulate sugar’s level in our body, shifting sugar from the blood to accumulation zones and vice versa.
If this system loose its efficacy, there will be a high glycaemia, bringing some disorders.
RISKS: the effects on our body
The consequence for body weight:
Glycaemia is related to the quantity of sugar ingested. More sugar we ingest, higher is glycaemia and more we get fat. The responsible is insulin. If the level of fat becomes higher and higher the quantity of sugar used from cells, will be lower and lower. Glycaemia does not reach the physiological levels and the pancreas continues releasing insulin. In order to avoid this vicious circle, we need to regulate the quantity of carbohydrates and to control glycaemia.
The consequence for organs:
If nothing is done, the problems will be able to get more serious.
- Tightening of vascular wall, increasing the pressure levels.
- The ocular blood vessels can be damaged
- Kidneys problems can be developed
- Also the skin may be affected, the sugar’s increase compromise the function of collagen and the skin looks tired and wrinkled.
Good rules – three simple rules
1. Attention to sugars, they are not the same:
- Simple sugars like glucose, fructose and saccarose (the table sugar) are not subjected to modification in the body. They quickly increase the glycaelmia and this is the reason of the definition “high glycemic index”
- Complex sugar, like starch, are not quickly available because there is a distinction between sugar in simple sugar and they increase the glycaemia slowly.
Suggestions: reduce the use of simple sugar, avoiding sugar in coffee and sweet drinks like canned orange soda, coke and tea. If you want to sweeten a drink, stevia is the better choice. Reduce the consume of very sugary fruits such as dates, dried figs and dried prunes.
2. Reduce refined foods:
The refined foods, like sugar or flour 00 loose the most of their nutritional content during the process and they cause a rapid increase of glycaemia. Whole wheat and multigrain products like pasta and bread rich in fiber and help the regulation of nutrient intake.
Suggestions: reduce the consume of pasta and bread. Prefer wholemeal and multigrain ones. For example jam without added sugar with wholemeal bread helps to reduce the glycemic peak of jam. Prefer cane sugar to classic sugar (pay attention: whole cane sugar is different than brown sugar because the last one is similar to normal saccarose).
3. Do physical activity
Physical activity is fundamental to help the body, regulating the blood sugar. In particular doing medium-low intensity exercise 3-4 times per week for 30/60 minutes.
Suggestions: start with 30 minutes of walk 3 times a week and every week increase up to 5 minutes the time of activity
Nature can help us:
There are some plants able to help like Gymnema, Cinnamon, White Mulberry and Sweet Potato promote the carbohydrate metabolism and Chromim that contributes to the maintenance of normal blood glucose.
Edited by Dr. Laura Rubini