As Dr. Juan says, Hispanics have everything to lose when it comes to blood sugar. Just by being Hispanic and adults, we are 50% more likely to develop type 2 diabetes, and are more likely to appear at a younger age, as well as to suffer complications from this disease such as kidney failure or blindness.(1). Therefore, sugar control is a topic to be taken seriously.
While we may inherit genetic predispositions, there are lifestyle choices we can make early on that can significantly impact our health over the medium and long term. Let’s take a look at Dr. Juan’s practical suggestions.
1. Find out your blood sugar level
There are thousands of people experiencing sugar-related problems and many more who do not know it, simply because routine check ups are not being done. Finding out our blood sugar level is determined by a simple blood test and is essential to know what measures to take.
2. Eat a low-carbohydrate diet
This does not mean that you should eliminate carbohydrates completely, but rather learn to choose the best ones. The first measure is to eliminate or at least reduce bread, rice, white flour, desserts, sweets, juices, etc.
>Choose whole grain products, such as bread and brown rice. You can also add products like sweet potato. Additionally, you can include good fats such as avocado or proteins, such as fish or chicken breast in your meals, which help to slow carb absorption thus avoiding a sudden spike in blood sugar.
>And as for fruits, opt for berries, which contain less sugar. You can have some fruits such as apples with a spoonful of peanut or almond butter, to prevent rapid absorption of carbohydrates.
3. Control stress
When we are under a lot of stress, it increases cortisol, the hormone that causes stress. And cortisol hinders the effect of insulin, the hormone in charge of controlling blood sugar. Therefore, it is essential to do everything possible to keep it under control.
>Meditate daily for at least 10 minutes in the morning and another 10 before going to sleep.
>Perform breathing exercises that help you maintain control in those moments of high tension.
>Seek support in natural supplements such as Ashwagandha, a plant that helps the body respond to moderate stress and Will Pow(d)er, which contains a combination of herbs and minerals like magnesium, that also help us relax and support our nervous system.
4. Sleep as long as you need
Experts say it again and again: 7 to 8 hours of sleep are essential for daily blood sugar control. When a person sleeps less, blood sugar levels often rise because the body produces most of its hormones— including insulin, which regulates blood sugar—during the sleep cycle
(2). So if you're not getting enough rest, check out our blogs with tips for achieving better sleep.
5. Perform aerobic exercises
While light activity like strolling is better than sitting, effectively controlling blood sugar requires raising your heart rate. Engaging in 30 minutes of cardiovascular exercise that gets you sweating can significantly improve your muscles' and organs' sensitivity to insulin, helping regulate blood sugar levels more efficiently.
6. Increase fiber intake
Fiber helps in sugar management in several ways, for example, by helping to control weight and, above all, by avoiding increases in the blood, because it slows down the absorption of carbohydrates in the intestine.(3)
>Eat more vegetables and whole fruits, with peel, like apples. You can add legumes such as chickpeas, whole grains and nuts to your diet.
>From our end, we can support you with Super Slim Café, which adds 5 grams of fiber in a single cup of coffee.
>Also with our Skinny Yummy Gummy, gummies with 2 grams of fiber, which are an easy way to contribute an extra dose to the body.
>In addition, we can support you with a product you may already know: Nopal, which is rich in both soluble and insoluble fiber. For even greater benefits, we offer Super Nopal—available as a supplement or powder—featuring a powerful blend of nopal and other key ingredients like Chromium Picolinate. This combination can help improve carbohydrate metabolism and support healthy blood sugar levels when used alongside a balanced diet, regular exercise, and other healthy habits.
>Berberine Slim Fit is another great supplement to support this area of your health. It features a powerful proprietary blend of moringa, nopal, ginseng, and yerba mate—plus clinically tested ingredients like GlucoVantage® and Dyglofit®—designed to help maintain healthy blood sugar levels and support appetite control.
Sugar management is not based on quick solutions, but on small changes to our habits and weight that benefit not only this aspect, but our overall health, quality of life and the well-being of our family in the long term. Remember that our state of health impacts everyone around us.
Your Santo Remedio team
References
1.Centers for Disease Control and Prevention. Hispanics or Latinos in the United States and type 2 diabetes. https://www.cdc.gov/diabetes/spanish/resources/features/hispanic-diabetes.html
2.Teresa Arora1,2 and Shahrad Taheri1Sleep Optimization and Diabetes Control: A Review of the Literature/Diabetes Ther. 2015 Dec; 6(4): 425–468.Published online 2015 Nov 4. doi:10.1007/s13300-015-0141-z https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4674464/
3.Centers for Disease Control and Prevention. Fiber: the carbohydrate that helps manage diabetes/https://www.cdc.gov/diabetes/spanish/resources/features/role-of-fiber.html
