There are various conditions and factors that can lead to high blood sugar, including overweight, type 2 diabetes, and other factors that can be caused by diabetes, such as lack of physical activity and coping with stress. If you have high blood sugar or are at risk, it’s a good idea to look for foods that help keep your blood sugar stable and find ways to slow down blood sugar spikes.
“There is no food that lowers blood sugar, because that’s what insulin does,” he says. Toby Amidor, MS, RD, CDN, fundaward-winning nutrition expert and Wall Street Journal bestselling author Diabetes Create Your Plate Meal Prep Cookbook“When your body detects that there’s sugar in your blood, it releases insulin to help get the sugar out of your blood and into your body’s cells where it can provide energy.”
But Amidor says you can choose certain foods that have the least impact on blood sugar spikes. Read on to discover 4 foods that are nutritious and won’t adversely affect high blood sugar.
Perfect for a breakfast staple, post-workout snack, or anything in between, eggs are a high-protein food that doesn’t affect high blood sugar.
“Eggs are a protein food with very few carbohydrates,” says Amidor.
According to a 2018 study published in Food & Function JournalThe study also found that subjects who ate eggs had better fasting blood sugar levels. Eggs help keep blood sugar regulated.
Sign up for our newsletter!
This versatile cruciferous vegetable may be your ticket to maintaining blood sugar levels.
“Broccoli is a low-carb vegetable rich in vitamins, minerals and phytochemicals. These natural plant compounds have been shown to help fight and prevent disease,” says Amidor. increase. “It also contains fiber and some carbs (about 5 g carbs per serving) and doesn’t cause blood sugar spikes.”
In addition, Amidor suggests that dietary fiber can also help slow absorption into the bloodstream.
“Whole grains have carbs, but they also have fiber,” says Amidor. “Fiber slows absorption into the bloodstream, which means that when brown rice is broken down into glucose, it is slowly absorbed into the bloodstream, minimizing the spike in blood sugar levels. “
Brown rice also contains manganese, which aids in many processes in the body, including regulating blood sugar levels.
“Tofu and soybeans (such as edamame) contain very few carbohydrates, so they won’t spike your blood sugar,” says Amidor.
Soybeans have one of the lowest GI values among legumes. This is probably due to the high protein and fat content.
A study published by the University of Massachusetts Amherst showed that eating soy foods (such as tofu and soybeans) lowered blood sugar levels. Eating these foods also improved glucose tolerance in diabetics.
If you’re looking for more soy-based products, try soy nuts, soy sauce, tempeh, and bean sprouts.
Kayla Garitano
Kayla Garritano is a staff writer for Eat This, Not That! She graduated from Hofstra University where she majored in Journalism and minored in Marketing and Creative Writing.read more
