We will introduce useful "food information" for those concerned about blood sugar levels.
☆Blood sugar level☆
◆I want to know about blood sugar levels!
◆To manage blood sugar levels effectively
Recommended recipes in collaboration with [Oishii Kenko Co., Ltd.]
◆Granola yogurt parfait
Layer granola and yogurt to make it look like a parfait. Greek yogurt is a good source of protein, making it a great breakfast dish.
Granola is rich in dietary fiber, so you can expect it to serve as a second meal. 
◆Chinese-style oil steamed pork and vegetables
All you have to do is arrange the ingredients in a frying pan, cover it and leave it alone. The scent of sesame oil and garlic is an appetizing dish.
It's easy to make, low in carbohydrates, but still high in protein, making it a perfect evening meal.
If you want to know more recipes, click here ↓ Oishii Health HP Co., Ltd.
Blood sugar level is the concentration of glucose (glucose) in the blood.
It's a problem if it's too high or too low, and it's normal to keep it between 80 and 100 mg/dl on an empty stomach.
Blood sugar levels are primarily controlled by a hormone (insulin) produced by the pancreas, and fluctuate throughout the day.
In a normal person, even if the blood sugar level rises temporarily after eating, the action of insulin causes the sugar to be taken into the cells, gradually lowering it to the normal level. 
However, if insulin secretion decreases or insulin does not function properly for some reason, blood sugar levels may rise rapidly (hyperglycemia) and then fall rapidly as a reaction.
This is called a blood sugar spike or postprandial hyperglycemia. 
Hypoglycemia is when blood sugar levels fall below normal levels (generally below 70 mg/dl), and various symptoms may occur due to the rise in blood sugar levels.
If you experience symptoms such as persistent fatigue, sudden sleepiness after eating, sudden craving for sweets, difficulty concentrating, or difficulty waking up, you may be suffering from hyperglycemia or hypoglycemia. If this condition continues, there is concern that it will lead to diabetes and arteriosclerosis.
If you have a dry mouth, increase your urine output, or suddenly lose weight, see a doctor as soon as possible, as you may have developed diabetes due to continued high blood sugar levels. *In addition to blood sugar levels, a standard value called HbA1c is also used to diagnose diabetes.
From here, we will tell you how to prevent high blood sugar and hypoglycemia.
*This content is not intended for people who are sick. If you are undergoing treatment, please follow the instructions of your hospital doctor or registered dietitian.
○●Hyperglycemia●○
For people who are prone to hyperglycemia, diet and exercise are key!
<Meals>
Introducing ways to eat and foods that will keep your blood sugar levels from rising.
Second meal effect <br>The first meal you take also affects your blood sugar level after the next meal.
For example, if you eat a meal with a high second-meal effect at breakfast, the rise in blood sugar levels after lunch will be more likely to be gradual.
The key is to eat a diet high in dietary fiber ( see Irritable Bowel Syndrome (IBS )) , change rice (white rice) to brown rice, glutinous wheat, or barley, and choose whole-grain bread for bread.
It is a good idea to incorporate soy products, vegetables and seaweed into side dishes.
Granola is also recommended on mornings when you don't have much time.If you take it with yogurt, milk, or soy milk, you'll get protein and calcium for a better balance.
I also recommend the Mediterranean diet!
Vegetables First <br>Eat vegetable salad or a small bowl of soybeans first at mealtimes.
It is said that the best way to eat is vegetables, side dishes, and rice.
Eat slowly <br>Aim for 20 to 30 minutes per meal. By chewing your food thoroughly (30 times per mouthful as a guideline), cutting the ingredients into larger pieces, and placing your chopsticks down while you eat, you will naturally eat more slowly.
Drink water and tea to stay hydrated.In addition to sweets, we tend to drink sweet drinks. Even if "sugar" is not written on the ingredient list, if "glucose" or "fructose" is written, sugar is included. Many commercially available drinks, such as tea, coffee, vegetable juices, and sports drinks that seem to be good for you, contain a lot of sugar, so be sure to check the label if you regularly drink something.
If you want to stay hydrated, water or tea is recommended.
Be careful not to eat too much fruit <br>Fruit is rich in vitamins and dietary fiber, and the recommended amount is 200g (the amount that can fit in one hand) per day (see the Dietary Balance Guide).
However, in recent years, many improved varieties of fruits with high sugar content have become available, so you need to be careful. Limit the amount of sweet foods.
<Exercise>
Particular attention should be paid to loss of muscle mass and strength.
When you eat, some of the sugar is taken up by your muscles. Muscles are energy stores and regulate blood sugar levels.
When muscle mass decreases, there is no place to take in sugar, and the ability to regulate blood sugar levels decreases, making it easier for blood sugar levels to rise.
To lower your blood sugar levels, combine aerobic exercise with strength training.
Exercise consumes sugar and lowers blood sugar levels.
In addition, by increasing muscle mass through strength training, the amount of sugar taken in increases, making it easier to lower blood sugar levels. If you can increase your muscle mass, you will be able to process even more sugar, and your basal metabolism will increase, leading to an increase in the amount of energy you burn each day.
Aerobic exercise: walking, yoga, swimming, etc.
Strength training: Heel raising and lowering, radio calisthenics (also good for aerobic exercise), etc.
Do this two to three times a week, aiming for it to feel a little hard.
If your blood sugar level rises after meals, it is best to do this approximately 1 to 2 hours after meals.
*If you have a chronic illness, please consult your doctor before exercising.
○●Hypoglycemia●○
If you are prone to hypoglycemia, be sure to keep your sugar supply available at all times, and be careful about the timing of your meals and snacks.
Be ready to replenish sugar <br>It is a good idea to carry glucose or ramune with you. Sweet juice can also be substituted in case of emergency.
Be careful about the timing of meals and snacks <br>If there is too much time between meals, sugar will not be replenished and the risk of hypoglycemia will increase.
In such cases, it is recommended to include snacks that are less than 200 kcal. However, sweet foods can cause blood sugar spikes, so if you're going to snack on something, nuts, small fish, and citrus fruits are good choices.
Additionally, eating meals or snacks late at night can lead to high blood sugar levels, which in turn can lead to low blood sugar levels while you are sleeping. Finish eating at least 2 hours before going to bed.