Glycemia as we have learned to know indicates the amount of glucose present in the blood, this sugar is a very important energy resource for our body.
Blood glucose levels depend on the glucose introduced into the body through nutrition, hormonal accommodation and body reserve. Stability in the concentration of glucose in the blood is entrusted to two hormones: glucagon and insulin.
In healthy subjects, during the day the glycaemia assumes values between 60 and 130 mg / dl, while in fasting it varies between 70 and 110 mg / dl. Between 110 and 125 mg / dl fasting we speak of hyperglycemia. It is essential to keep an assumption of hyperglycemia under control as this could then lead to a condition of reduced glucose tolerance or diabetes.
It is therefore a problem that should not be underestimated and for which nutrition plays a very important role. The causes of high blood sugar are many. It appears that heredity and environmental factors are the main culprits. By environmental factors we mean a poor diet, a sedentary lifestyle, stress, a chaotic lifestyle.
Many Italians have a rising blood sugar due to this food, beware.
Among the foods to avoid in case of high blood sugar there are above all sugar, sweets, sugary drinks and baked goods prepared with refined flours. The latter, being foods with a high glycemic index, quickly raise blood glucose levels, thus promoting hyperglycemia.
The cooking of pasta or vegetables must be short, so as not to raise the glycemic index of the food too much.
In this regard, it is very important to leave space, within one’s diet, for foods: with a low glycemic index, such as unsweetened fruit, whole legumes, whole grains enriched with soluble fiber such as inulin; low in calories, such as vegetables such as lettuce, fennel, zucchini, radicchio. But also foods rich in Omega 3 such as herring, sardines, mackerel, soybean oil, flax seeds, kiwis and grapes. Proteins such as cottage cheese, cod, chicken breast, lean ricotta and eggs should also be added.
These are foods with a protective action, as they counteract glycemic imbalances and metabolic pathologies; vitamin antioxidants, ideal in the fight against free radicals.