These valuable hints will help you avoid those nasty spikes.
Sugar is present in your blood at all times. This may sound unpleasant at first, but it is beneficial to your health and energy levels. Because blood sugar is derived from the foods and beverages you consume, your diet can directly impact how high or low these levels are.
While you require a specific quantity of blood sugar at all times, having too much for an extended time might cause significant health problems. It takes more than just paying attention to what you eat to control your blood sugar, and it's a vital part of the equation. We spoke with a few specialist nutritionists to learn more about good eating habits that can help you lower your blood sugar.
1. Mix carbs and protein.
Protein is essential for good health, especially if you're attempting to check your blood sugar levels and avoid spikes.
"Protein slows digestion, filling you up sooner and keeps you fuller for longer. It also reduces the rate at which sugar or glucose enters your bloodstream, "Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, agrees. "As a result, when carbs and protein are combined in a meal, blood sugar rises more slowly and steadily. Combining eggs and whole grain toast, oatmeal and yoghurt, chicken and rice, beef and sweet potato, crackers and cheese, and so on will help maintain your blood sugar constant throughout the day."
2. Skip the usual soda.
Regular soda is one of the most dangerous drinks on the market, especially for people who have diabetes or are at risk of acquiring diabetes.
"Drinking soda will fill your body with carbohydrates without providing any protein, fibre, or healthy fats," says Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. "Instead, opt for water or a sugar-free seltzer. Try OLIPOP, which contains prebiotic fibre."
3. Eat a lot of high-fibre foods.
Fibre, like protein, is an integral part of a healthy diet for controlling blood sugar levels.
"Carbohydrates digest the fastest of all macronutrients," Goodson explains, "but fibre, a nutrient found in whole grains, fruits, vegetables, beans, legumes, nuts, and seeds, does not digest and hence slows down the digestive process." "Fiber helps prevent blood sugar spikes following a carbohydrate meal. Choosing carbohydrate items that contain 100 percent whole grains, such as brown rice, oats, quinoa, 100 percent whole wheat bread, potatoes and sweet potatoes with skin, and fruit with edible skin can help manage blood sugar levels "sugar as we grow older."
4. Serve nuts beside your meals.
Nuts are a fantastic snack to incorporate throughout your day, and according to Manaker, they can also aid with blood sugar management.
"Nuts provide a balance of plant-based proteins, fibre, and healthy fats, which can help manage blood sugar levels," Manaker explains. "Toss a handful into your cereal, salad, or yoghurt parfait," says the author.
5. Avoid eating carbohydrates on your own.
Finally, Goodson advises against eating carbohydrates independently, without any other nutrition.
"Because carbs metabolize the fastest of all
macronutrients, they have the potential to create a blood sugar surge if
consumed alone," she explains. "Blood sugar levels can rise more
quickly if you eat a bagel, a fruit, or even pasta on its own. To avoid a blood
sugar surge, include protein in your meals and snacks."