by Grace Rivers, RDN, CDCES
A common question with diabetes is “what can I eat that won’t elevate my blood sugar?”. The short answer – you can probably eat a wider variety of foods than you think.
The foods that impact blood sugar the most are those that contain carbohydrates (carbs). These are important to guard our good health. There are good ones and several not-so-good ones. If you don’t eat enough of them, your blood sugar level could become too low. Eat too many, and then your sugar level goes too high.
There are many foods that you can eat to help with your blood sugar. Here are some tips.
Eat a mix of foods
Eating a combo of carbs, protein, and fat will help slow digestion, help fill you up, keep you full longer, and help your blood sugar to stay in a healthier range. What does that look like? Instead of only bread and meat for a sandwich, add veggies and have some fruit with a slice of cheese or a small glass of milk for a meal.
Increase fiber
Fiber is in some foods that pass through our digestive tracts without providing fuel. Instead, it is undigested and helps to give a feeling of fullness. Foods with fiber are digested slowly, helping to manage your blood sugar level. Fiber is frequently noted for helping you to prevent constipation and is found in fruits, veggies, whole-grains, nuts, beans, peas, and lentils. Depending on the type of fiber, it can also help to lower cholesterol levels in your blood.
Include non-starchy veggies
These will be veggies that only have around 25 calories a serving and minimal carbohydrates. These are a good source of fiber and polyphenol compounds that could help fight against cardiovascular disease risks. Some examples are zucchini, tomatoes, cauliflower, spinach, carrots, and broccoli. This is a more extensive list.
Take a good look at your portions
Even when you think you don’t eat that much, you may be doing so. Over the past 20+ years, portion sizes have grown, some more than double. Along with the food portions, the plates and utensils also grew.
How to downsize portions without starving
Using your hands can help you gauge the portions of foods, whether in your own kitchen or out. The more we eat, the higher the blood sugar levels will rise. Look at your hand compared to your normal portion and decide how much you can decrease that food. We all have favorites, so you may not be ready to decrease some foods as much as others. Start with a couple of foods and proceed to others as you are ready.
Do your best to eat at the same time every day
Eating at around the same time every day may help prevent some overeating. This gets your system in a routine so that it signals you when it is time to eat. Slowing down as you eat can also help as well as using smaller dishes.
Hydration
Water helps to keep us hydrated. As it flows through your body, it can rid excess sugar through urine. Drinking beverages without calories is helpful.
Monitor those carbohydrates
First, learn which foods contain carbohydrates. You will find that carbs are in most foods that we eat. Some are good for us in that they can help prevent disease, while others are not helpful. The best ones tend to be beans, whole-grains, fruit, and plain milk (animal or plant-based).
Very informative