Hormones

How to Manage Your Insulin Levels

How to Manage Your Insulin Levels

Insulin is an important hormone that controls many processes in the body. However, this hormone is at the heart of many health problems. Sometimes our cells stop responding as they should to insulin. If you want to pick out a special factor in weight control, you can not pass insulin: After each meal, the blood sugar level in the body rises, in relation to the amount of glucose just taken. In order to reduce the blood sugar level again and to use the absorbed energy optimally, the body now releases insulin to a similar degree. Insulin is a storage hormone that stores the sugar from the bloodstream into the cell interior. This process is vital and indispensable; it is not for nothing that diabetics have to inject insulin regularly.

1) Watch the Carbohydrates
The most obvious way to maintain an optimal blood sugar level below 110 mg / dl is to stop consuming sugary foods in excess. But do you really know how much sugar you consume?

Chocolate and cakes are obvious culprits, full of sugar and should be avoided in order to lose fat. But sugar is hidden in many of our condiments such as sauces, dressings for salads, milk, yogurt, breads and drinks; especially, fruit juices .

Keep the insulin level low

Our body does not distinguish between the different types of sugars we take – the natural sugars in fruit and honey cause the same increase in blood sugar and insulin , which can promote the storage of fat. This does not mean that you have to eliminate all the fruit from your diet; You have to be smarter when deciding when to take those foods.

This is also well cited on Wikipeida.

It is known that sugar is the main source of energy of the body, therefore, it should be consumed before or after training when the body needs energy or when the metabolism accelerates, in which case it is necessary to replenish the reserves of muscle glycogen.

2) Consume Protein with Carbohydrates
Many studies have shown that the consumption of adequate levels of protein (around 20 g ) with carbohydrates, can reduce blood sugar and insulin secretion, therefore, reduces the insulin response.

Many control insulin by cutting with carbohydrates and following diets low in carbohydrates. However, low-carb diets, also known as ketogenic diets, can have negative responses in the body and when you train hard, it can cause adrenal fatigue if followed for long periods of time.

Keep the insulin level low

Carbohydrates are necessary to lose fat and increase muscle , varying the amounts depending on the type of body. As a minimum, it is not recommended to eat less than 80-100 g if you follow a “low” diet in carbohydrates, especially with a workout and intense cardio.

Carbohydrates such as Amylopectin , in fact, help protein synthesis and muscle recovery. To stop the increase in blood sugar level and control insulin levels, you should propose to consume almost even amounts of 20 g carbohydrates and 20 g of protein in each meal.

3) Supervise the time of meals
Surely you’ve heard about the rule of ‘cutting’ a little and very often … Although this rule does not apply to every individual, eating 6-8 meals a day allows your metabolism to progress steadily – and if you consume the right proportion of fats , carbohydrates and proteins , blood sugar and insulin can be stabilized Easy!

A common preconception is to avoid carbohydrates at all costs, because they will shoot the insulin … The truth is that the intake of carbohydrates is of vital importance for the objectives of training, consequently, most of us must consume them in abundance – it is time to that eat what can cause the lack of progress.

Carbohydrates Pre and Post-Training For the Muscle to Work Hard
Eating carbohydrates of fast digestion irregularly during the day can produce drops in the level of sugar in blood, which results in a lack of energy and can even produce mood changes , as the body tries to clean excess sugars in blood. This makes many crave simpler carbohydrates as a source of quick energy, repeating the same process over and over again.

When the pancreas releases insulin into the bloodstream, this tells our body that it has just been fed. Then, stop using fat as an energy source and use only what has been consumed, encouraging fat cells to open their walls and begin storage as it is done with muscle cells.

How to monitor your blood glucose and insulin level
Keeping track of your blood glucose once meant keeping your results in a notebook or saving them on your computer. Now you can keep your data with you, thanks to apps that let you keep them on your smartphone or tablet. The bonus? Numerous apps let you track what you eat, the exercise you do, the medication you take, and even your stress, so you can identify your deficiencies early and see what changes you could make to your lifestyle or medication to get the results you want. Read on to learn more.

How to monitor your blood glucose and insulin level
1. Contemporary methods to record your results
Some applications allow you to send your results directly to your specialist or download them on a website where your doctor or diabetes educator can observe them during your next assessment. Check with the manufacturer of your smartphone or tablet to find out what apps are available for your device. A study found that diabetes management web programs helped people lower their blood sugar in just three months!

The most user-friendly online programs allow you to automatically transfer readings from your blood sugar meter to your computer via a cable or wireless connection. The results are displayed as tables and / or graphs that can help you identify trends over days, weeks, months or years – and share this information with your doctor. Many programs exist and these work with a variety of measurement parameters.

Some will bring together the internet diabetes management programs as well as the measurement methods of the same company.

2. Calculate the perfect insulin dose
Curious to know how much quick-acting insulin you need to take before a meal? Inject your next dose of insulin with confidence by entering a few numbers into an insulin counter. These new tools tell you how much carbohydrate you should eat, whether you should train or not, and if you can drink alcohol, in addition to recording your present level of blood sugar.

There are many ways to monitor your blood glucose and insulin levels. This is essential for staying healthy for people with diabetes.

Final Tips to Keep in Mind
Keep the insulin level lowIf you choose low GI carbohydrates for most of your meals, you will keep the insulin level low and stable throughout the day, avoiding excessive fat accumulation . Take high GI carbohydrates after training to get the most out of your anabolic properties .

Choosing the right time to consume carbohydrates and the type you eat, will benefit you and improve the outcome of your workouts. If you decide with intelligence the carbohydrates and the time in which you consume them in accordance, you will obtain the best possible result of your training plan.

Leave a Reply

Your email address will not be published. Required fields are marked *