Control Blood Sugar Levels by Food: all about choosing the right types of carbohydrates, combining foods smartly, and eating at regular intervals. Here’s a breakdown to help you manage blood sugar with food:
🥗 Best Foods Control Blood Sugar Levels by Food
1. High-Fiber Foods
Fiber slows down sugar absorption.
- Good choices: Oats, lentils, beans, chickpeas, chia seeds, flaxseeds, broccoli, berries, pears, apples (with skin), whole grains.
2. Lean Proteins
Protein helps stabilize blood sugar and keeps you full.
- Good choices: Eggs, chicken, turkey, tofu, tempeh, Greek yogurt (unsweetened), cottage cheese, fish (especially fatty ones like salmon).
3. Healthy Fats
They slow down digestion and sugar absorption.
- Good choices: Avocados, nuts, seeds, olive oil, nut butters (unsweetened), fatty fish.
4. Low-Glycemic Index (GI) Carbs
These raise blood sugar more slowly.
- Good choices: Sweet potatoes, quinoa, steel-cut oats, bulgur, barley, lentils, brown rice, non-starchy vegetables.
5. Non-Starchy Vegetables
High in fiber, low in carbs.
- Good choices: Spinach, kale, cucumbers, bell peppers, cauliflower, zucchini, asparagus.
🚫 Foods to Limit or Avoid:
- Refined carbs: White bread, white rice, pastries, sugary cereals
- Sugary drinks: Soda, energy drinks, sweetened coffee/tea
- Sweets: Candy, cookies, cakes
- Highly processed foods: Chips, frozen meals with added sugars
- Fruit juices (even 100% juice—spikes blood sugar fast)
🧠 Smart Eating Tips:
- Pair carbs with protein or fat: This slows sugar absorption. Example: Apple + almond butter.
- Eat regularly: Skipping meals can cause blood sugar crashes and spikes later.
- Watch portion sizes: Especially with carbs, even healthy ones.
- Stay hydrated: Water helps regulate blood sugar.
- Avoid late-night heavy carb meals: They can spike sugar overnight.
Read More About Blood Sugar :
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