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Try these techniques to help keep your blood
glucose levels on a more even and productive level.
1) Avoid refined carbs
- Such carbs promote the greatest insulin release, thus opening up the
possibility of hypoglycemia. This is particularly true if you combine
refined carbs with alcohol.
2) Eat a
moderate-protein, high complex carbs diet - Specifically, aim for a diet
composed of 60% of calories from carbs, 15-30% from protein and 10-25%
from fat.
3) Eat frequent small
meals - Space meals no more than three hours apart.
4) Try food
supplements - Studies show that the trace mineral chromium can help
maintain proper blood glucose levels by increasing insulin
effectiveness. Also important are B-complex vitamins, magnesium, zinc,
manganese and Vitamin C. Polyunsaturated fatty acids increase
cell-membrane fluidity and increase the number of insulin receptors, thus
making insulin more effective. Studies show that in rats made insulin
resistant with a high-fat diet, the resistance is prevented by including
omega-3 fatty acids (found in fish oils) in the diet.
5) Limit coffee
consumption.
6) Avoid smoking -
Smoking stimulates insulin secretion
7) Eat soluble fiber -
Soluble fiber, such as the pectin found in fruit and oat brain, slows
absorption of sugars. Combining a soluble fiber with a refined
carbohydrate can drastically reduce the resulting insulin release.
8) Avoid anabolic
steroids and growth hormone - Oral anabolic steroids can cause both
hyperinsulinism and insulin resistance, resulting in what has been
described as a prediabetic state. The use of exogenous growth hormone
can also stimulate secretion of insulin, which could cause blood glucose
problems.
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