Foods that won’t Spike your Sugar Levels

For people with diabetes, blood sugar levels need to be closely monitored to avoid serious risks to health. But even people who do not suffer from clinical diabetes need to be careful about their blood sugar levels because it is surprisingly easy to fall into the category of Type 2 diabetes. One of the simplest ways to keep these levels in balance is to eat foods with a low glycemic index (GI). Low GI foods are digested slowly and don't cause significant blood sugar spikes. The difference between low GI and other foods is especially seen in the digestion of simple and complex carbohydrates. Simple carbohydrates, which have a high GI, can cause blood sugar spikes and put more demand on the pancreas to make insulin.

Therefore, many doctors and nutrition experts recommend eating more foods with low GIs, which will go along a long way in maintaining balanced blood sugar levels. Eating a Mediterranean-inspired diet with lean proteins and plenty of non-starchy vegetables can help reduce sugar spikes. The following foods can help keep these spikes down: to support insulin sensitivity:

  • non-starchy vegetables, such as broccoli and peppers
  • high-fiber foods, such as beans and whole grains
  • protein-rich foods, including lean meats, fish, and nuts
  • foods rich in omega-3 fatty acids, such as fresh salmon filets
  • antioxidant foods, such as berries
  • sweet potatoes, which are lower GI than other potatoes
  • water, especially as a substitute for sweetened drinks
  • unsweetened teas, especially herbal teas (not black tea)
  • very limited amounts of red wine

Although is always better to get nutrients from a live food source, many people also have found success in experimenting with herbal extracts. Lately, herbal supplements in the form of matcha powder, turmeric and green tea may have a positive effect on treating and controlling blood sugar levels.

Anyone interested in taking herbal supplements should consult a doctor before taking any supplement to make sure they will not interfere with any prescribed medications. Some common supplements include:

  • green tea
  • American ginseng
  • bitter melon
  • cinnamon
  • aloe vera
  • fenugreek
  • chromium

Some people find it hard to eat more of one thing and would rather eat less of others. Of course, when you follow a low GI diet, there are certain foods that are more likely to raise blood sugar levels. These foods should be limited or avoided completely to help steady your blood sugar level:

  • white bread, rice, pasta, and flour, which is lower in fiber than whole grain
  • dairy products from cows, especially milk and cheeses
  • sweetened beverages, including blended fruit juices and sodas
  • alcoholic beverages, particularly beer and grain alcohol, especially in large quantities
  • grains, whether refined or whole, may worsen insulin sensitivity in some people
  • starchy vegetables, such as white potatoes, pumpkin, corn, and yams
  • pre-packaged foods and processed snacks
  • excessive sugary sweets, such as cupcakes, ice cream, or chocolate bars
  • fried foods included fried vegetables
  • foods high in saturated fats, including chocolate, butter, and salt pork

It is important to find a healthy balance for your body type and your lifestyle. The key is to limit these high GI foods and to replace them with more healthful options whenever and as often as possible. A routine plant-based diet that is rich in fiber – but also low in added sugars – has been clinically proven to improve your blood sugar level. Of course, getting enough sleep, reducing stress and daily exercise are also important factors. These lifestyle changes can reduce the risk of type 2 diabetes, cardiovascular disease, and other health conditions.

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