Foods to Eat to Avoid Blood Sugar Spikes
1. High-fiber cereal
Breakfast is a good time to bulk up on fiber, especially if you enjoy a quick meal like hot or cold cereal. Oatmeal is a classic choice, the unsweetened kind.
A serving of cooked steel-cut oats contains 4 grams of fiber. But you can do much better with a cold cereal like Fiber One, which packs 18 grams of total fiber, including one gram of soluble fiber.
2. Beans and broccoli
Most plant foods supply you good amounts of dietary fiber,but some are higher in the soluble kind than others. Beans are typically one of the most robust sources of soluble fiber
For example, a three-quarter cup serving of black beans contains 5.4 grams of soluble fiber while the same portion of navy, pinto, and kidney beans all carry roughly 3 grams.
researchers say cinnamon inhibits enzymes in the gut, which delays the breakdown of carbohydrates during digestion and reduces the amount of glucose entering the bloodstream after a meal.
"In other words, a bowl of oatmeal with apples and nuts and a sprinkle of cinnamon on top may be the best breakfast to keep blood sugar and energy levels stable," says Albertson.
4. Proteins and fat
a registered dietitian nutritionist with Evolving Dietitians, recommends combining foods high in carbs with some protein or fat.A snack of crackers (carbs)
and a small serving of cheese (protein and fat) is a good example. The protein and fat will slow digestion and the absorption of the carbs into the bloodstream to avoid the sugar spike, she says.
Blueberries, blackberries, strawberries, raspberries, and cranberries are among the best fruits to lower blood sugar.
6. Nuts and seeds
A study in the journal Metabolism shows that eating just 2 ounces of almonds may help reduce the rise in blood sugar and insulin levels after meals
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