benefits of walk after meal | Walking after eating blood sugar
It's typical for blood sugar levels
to fluctuate throughout the day in all people. Our bodies can typically ride
the wave because the pancreas secretes insulin when blood sugar levels are high.
This insulin alerts the body to absorb the glucose in the blood, decreasing
blood sugar and allowing the body to either use the glucose for energy right
away or store it as glycogen in the liver for later use.
Insulin resistance has the potential
to start to throw this system off balance in persons with prediabetes or type 2
diabetes. However, it's advantageous to maintain blood sugar levels within a
constant range whether you have diabetes or not.
benefits of walk after meal | Walking after
eating blood sugar
How Can Walking Lower Blood Sugar
Levels?
The researchers crunched the figures
from the findings of seven other studies to reach this conclusion. These
studies looked at the effects of sitting, standing, and walking on biomarkers
related to heart health. Blood sugar and insulin levels were among them.
The registered dietitian and owner
of Eleat Sports Nutrition in Lincoln, Nebraska, Angie Asche, M.S., RD, CSSD,
says that when you eat a meal, your body begins converting carbohydrates into
blood sugar. Our bodies become more adept at controlling our blood sugar when
we exercise, such as walking and other forms of physical activity.
Alternative Methods for Controlling
Blood Sugar
Here are some additional strategies
to maintain a healthy blood sugar level in addition to sneaking in a brief
stroll an hour to 90 minutes after eating:
Build your snacks and meals
thoughtfully. "It's a good idea to also couple this with protein and
healthy fats if you're having a meal or snack that contains carbohydrates,"
advises Asche. Protein and fat are more satisfying than carbohydrates after a
meal because they digest more slowly.
Eat a complex, slow-digesting carb
with every meal. According to Cardel, eating more
whole-food carbohydrate sources with lots of fibre can help with blood sugar
regulation. A carbohydrate high in dietary fibre is preferable to refined
carbohydrates like white sugar or wheat.
Ehsani says that because it takes
longer to digest, it will eventually result in a slower release of energy
(glucose) into the body and bloodstream. Try to include one serving of complex
carbohydrates with each meal. (As a side note, here are 12 foods that contain
more fibre than an apple.)
Cut back on added sugars. Cardel
advises consumers to be cautious while consuming baked goods, sweetened foods
such sauces and fruit-flavored yoghurt, as well as liquids and juices that have
been sweetened with sugar. Learn about the top 7 sources of added sugars in the
typical American diet and how to reduce them.
Research shows that within an hour
or two after a meal, walking or even standing for two to five minutes can
significantly affect blood sugar levels. Because our body's muscles use more
energy, which is provided by the glucose we just consumed, the blood sugar
level in our blood is more consistently maintained throughout the day.
Beyond simply getting up and moving
after a meal or snack, maintaining a healthy blood sugar level can be helped by
consuming a diet high in fibre, well-balanced, and complete foods. With these
29 dishes that help control blood sugar, you can start changing your diet in
tasty, balanced-energy ways.
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