Blood sugar, or glucose, is crucial for providing energy to the cells throughout our body. It is derived from carbohydrate foods such as bread, pasta, rice, fruit, and sugar. These are broken down into glucose and absorbed into the bloodstream, which causes blood glucose levels to rise after eating. Proper blood sugar control is crucial, especially for individuals with diabetes or insulin resistance—a condition where the body struggles to effectively remove glucose from the bloodstream, potentially leading to type 2 diabetes over time.
Lifestyle Factors for Managing Blood Sugar Levels:
Maintaining healthy blood sugar levels can be significantly influenced by dietary choices. It’s essential to consume carbohydrates responsibly, focusing on high-fibre options that align with the Australian Dietary Guidelines. Such a diet includes an abundance of vegetables, fruits, and whole grains and promotes eating regular meals to help moderate glucose spikes throughout the day.
Carbohydrates can also be evaluated using the glycaemic index (GI), which ranks them based on their impact on blood glucose levels over two hours. Foods that digest quickly and release glucose rapidly have a high GI, such as white bread and short-grain rice, while those that break down slowly, like wholegrain bread and oats, have a low GI.
Physical activity is another crucial aspect of blood glucose management. Exercise helps muscles use glucose and reduces excess blood sugar levels. Regular physical activity not only aids in maintaining a healthy weight but also reduces the risk of developing type 2 diabetes.
The Role of Chromium in Glucose Metabolism:
Chromium is a vital mineral that enhances insulin’s effectiveness, crucial for lowering blood glucose levels. Good dietary sources of chromium include broccoli, grapes, and meat. Research, including a review of 25 clinical trials, supports the beneficial effects of chromium supplements on blood glucose control in people with diabetes.
Important Note:
While the strategies mentioned can significantly impact blood sugar management, they should not replace professional medical advice. It is important to consult with a healthcare provider to discuss any changes to your diet or supplement regimen, especially if you have diabetes or another health condition that affects blood sugar. Always consider seeking guidance from a health practitioner to tailor any health-related advice specifically to your personal needs.
Adopting these lifestyle adjustments and understanding the impact of diet and exercise on blood sugar can help maintain overall health and mitigate the risk of developing chronic conditions related to poor glucose management.
