Some foods have a bigger impact on your blood sugar than
others. Knowing which ones are the best for keeping blood sugar levels steady
is especially important when you have diabetes, but it's a good idea for
everyone. Your dietary goal is to choose foods that help keep your blood sugar
level on an even keel. That typically means whole, minimally processed foods.
Here are 10 of the best foods that stabilize your blood sugar, so you can better
manage your diabetes.
Load Up on Spinach
Looking for a diabetes-friendly food? Follow Popeye's
example. Spinach, kale, chard, and other leafy greens are loaded with vitamins,
such as folate; minerals, such as magnesium; a range of phytonutrients; and insoluble
fiber -- all of which have virtually no impact on your blood sugar level. Mark
Hyman, MD, author of The Blood Sugar Solution (Little, Brown and Company),
calls leafy greens "free foods," which means you should eat as many
of them as you can. Bonus: The fiber in leafy greens will slow absorption of
any carbohydrates (e.g., Potatoes or bread) they’re paired with, resulting in a
healthier overall glycemic load.
Go Nuts
Nuts
of all sorts -- walnuts, pecans, take your choice are great for controlling
blood sugar. Despite their diminutive size, nuts are power packages of protein,
unsaturated (healthy) fat, and fiber. Those three factors have a positive
impact on blood sugar levels. In a recent study, participants who ate 2 1/2 ounces
of nuts daily had an 8% decrease in their A1C levels. Keep in mind that nuts
also pack plenty of calories. Your best bet is to substitute nuts for
high-carbohydrate foods, such as croutons or pretzels. Sprinkle them on yogurt
and salads, or nibble them for a snack.
Open a Can of Sardines
When you have diabetes, you want to land fish on your plate,
especially fatty, cold-water fish. Sardines and other small, fatty fish are
high in essential omega-3 fatty acids that our bodies can only get from the food
we eat. Sardines and other omega-3-rich fish help in a couple of ways: They're
a great source of fat and protein to slow absorption of blood sugars, and they
help protect your cardiovascular system, which irregular blood sugar
fluctuations that can come with diabetes can damage. The healthy fat in
sardines is good for your brain, too, and may help fend off Alzheimer's disease
and dementia.
Try Chia Seeds
High in protein, fiber and omega-3s, chia seeds are a
nutritional powerhouse. The flour made from these nutty seeds is a great
addition to a diabetes-friendly kitchen. “It actually lowers blood sugar due to
the fiber and omega-3 fatty acid content,” says Amy Jamieson-Petonic, RD,
spokesperson for the Academy of Nutrition and Dietetics and director of coaching
at Cleveland Clinic. And Chia seeds may help reduce belly fat -- the kind that
contributes to insulin resistance. Substitute a quarter of your regular flour
with Chia flour (and experiment with higher ratios) in just about any baked
good. Order the flour online, find it at health-food stores, or grind Chia
seeds in a food processor.
Sprinkle on Cinnamon
If you have diabetes, be sure there's cinnamon in your spice
rack. Studies have shown that as little as a teaspoon of cinnamon a day may significantly
decrease fasting blood glucose levels and increase insulin sensitivity. There
are lots of ways to add more cinnamon to your diet. Sprinkle some in your
coffee, stir it into your morning oatmeal, or add it to rubs for chicken or
fish.
Love Your Lentils
Lentils are smart legumes when managing your blood sugar.
They contain a good amount of starch (normally a no-no when managing blood
sugar), which gives them a satisfying, hearty creaminess. Lentils are also
packed with both soluble and insoluble dietary fiber. Soluble fiber turns into
a gel-like consistency during digestion, which slows absorption of the sugar
molecules in the starch. Insoluble fiber passes through the digestive tract
without "registering" as a carbohydrate, while slowing down the whole
digestive process so you stay satisfied and your blood sugar remains steady.
Dip Into Hummus
Hummus, a Middle Eastern specialty, is a great addition to a
diabetes-friendly plate. The fiber and protein in chickpeas -- 12 grams of
dietary fiber and 15 grams of protein per cup -- help regulate the absorption
of the sugars from the starch so your blood sugar stays on an even keel. The
healthy fats from the tahini (made from ground sesame seeds) and olive oil
slows the absorption of sugars even more. Pair your hummus with vegetables and
whole-grain crackers for an even greater effect.
Make Room for Quinoa
Quinoa is a super grain for many reasons: It’s one of the
few non-animal proteins, that's considered a "complete protein" in
that it has all of the essential amino acids your body needs to build protein
molecules. Plus, quinoa is a whole grain with germ, endosperm, and bran intact,
bringing a host of nutrients and healthy fat to the mix. Even better, all those
benefits come with very little impact on your blood sugar level. A half-cup of
cooked quinoa ranks just under 10 (that's low!) On the glycemic load scale.
It's easy to add quinoa to meals. Try using it in place of white rice as a
side.
Switch to Whole-Grain Pasta
Think comforting bowls of pasta are off the menu because you
have diabetes? Think again. "Whole-grain pastas are a great source of B
vitamins and fiber, and reduce inflammation in the blood vessels," says
Jamieson-Petonic says. However, this food does come with a couple warning
flags. First, overcooking pasta raises its glycemic load (follow the package
directions and pull the pasta off the heat when it's al dente). Second, beware
of portion size. A good bet is to pair 1/2 to 1 cup of cooked pasta with a bevy
of vegetables and a bit of lean protein and healthy fat for a dish that's easy
on your blood sugar.
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