Yes, carbohydrates raise blood sugar. But cutting them out is not the answer, for many good reasons. The trick is to control the types of carbohydrates you eat and how many of them you consume. You will definitely want to increase your intake of whole grains, not only for their fibers, but also for their antioxidants, vitamins and minerals.
1. Choose cereals containing at least 5 grams of fiber per serving.
Among other advantages, fibers help to feel saturated, so before lunch you can eat, if anything, just a small snack. Bran cereal fibers are also associated with less inflammation in women with type 2 diabetes. This is important because experts believe that inflammation plays a big role in diabetes, as well as in the development of cardiovascular disease. A study of doctors’ health found that doctors who eat whole grains every day are 28 percent less likely to have heart failure within 24 years.
2. Buy old-fashioned oats instead of instant flakes.
If you argue between oatmeal and cold flakes, choose oatmeal. It contains fewer calories than most cold grains, and unlike most cold cereals, oatmeal is high in sugar-ostatabilizing fiber. In fact, studies have shown that eating one cup of oatmeal five or six times a week can reduce the risk of type 2 diabetes by 39 percent. It also helps to lower cholesterol. But instant breakfast packages usually add sugar, not to mention naririyas, which can increase blood pressure. Instant oatmeal with apple flavor from the package contains 229 milligrams of sodium. The cup of rolled oat is only 3 milligrams of sodium, and its hearty, chewy texture is simply not exposed.
3. Choose bread with the word “whole” in the first ingredient.
Looking at the color of bread, you can not say whether it is really a whole grain – you need to read the list of ingredients. Bread, which is listed as the main ingredient of “enriched wheat flour”, was deprived of most nutrients – in fact, in the process of production, about 11 vitamins and minerals are lost. The bread, enriched, also contains added sugar and fat.
4. Embrace chewy, thick bread with visible kernels.
Even if you choose bread with 100 percent whole wheat content, it may not be as good for blood sugar as it can be. If wheat has been finely chopped to such an extent that bread has the texture of white bread, it will be digested almost as quickly as white bread, and will have the same effect on the sugar in your blood. Larger grains take longer to digest and will raise blood sugar more slowly. Medical grocery stores will have this kind of bread if your local supermarket doesn’t have.
5. Look for excess fiber bread.
Some companies sell bread with high fiber and less carbohydrates; two pieces contain the same amount of carbohydrates as one piece of regular bread. You can also find English muffins with 8 grams of fiber per serving of 100 calories, which is 35 percent of your daily fiber target. Consuming 25 grams of fiber a day helps to lower cholesterol and control blood sugar levels.
6. Increase your canned beans and lentils.
These are “complex carbohydrates” that also supply a lot of protein without a lot of calories and fat, making them almost perfect food. Keep black beans, kidney beans, pinto beans, chickpeas, white beans and lentils handy to add them to soups, salads and pasta dishes. Throwing only half a cup of canned chickpeas into the salad, you will add 6 grams of fiber and 6 grams of protein.
7. Reinvigorate the pasta to whole wheat.
You might think that there is nothing worse than blood sugar than pasta, but thanks to the solid wheat from which it is made and the protein structure in the pasta dough, it is not. As it turned out, pasta has only a moderate effect on blood sugar – much more modest than white Italian bread, which you can eat while eating. But if you choose whole wheat, you will get about three times more fiber per serving. Not all brands and shapes have the same taste as whole wheat; Experiment to find what you like.
8. Also look for powdered pasta.
They contain extra protein and even more fiber. Some are made from grains such as oats, half bread and barley, in addition to solid wheat, and since these grains are higher in soluble fibers than wheat, these pasta should be more sugar-friendly in your blood.
9. Reach brown rice instead of white.
White rice is a refined carbohydrate that quickly turns into glucose in the body and sends soaring sugar into your bloodstream. Brown rice is whole grain; in a cup of boiled brown rice 4 grams of fiber compared to 1 gram of white rice. Even brown rice raises blood sugar more than oatmeal or barley, but it nevertheless benefits whole grain food.
10. If you don’t want brown rice, choose processed rice.
The rice is steamed before peeling, allowing individual cereals to absorb more nutrients. It raises blood sugar a little less than brown rice, although it does not contain as much fiber and as much nutrients as brown rice.
11. Buy a bag of barley.
One of the most underrated cereals, barley can be used instead of rice or noodles in soups, stewed meats and bean salads. Thanks to the impressive stash of soluble fiber, which slows down the digestion of food and therefore increases in blood sugar, for most people it is much more friendly to blood sugar than rice. And it lowers cholesterol.