Monitoring your blood sugar levels is part of your diabetes management. The amount that increases your blood sugar after eating is known as the glycemic responseaffected by the food types you have in your meal (Murillo et al., 2022).
Here are some gastronomic strategies to reduce the impact of carbohydrate intake on blood sugar levels:
Add more foods rich in fiber to your meals. Fiber is a type of carbohydrate that is not digested and does not directly contribute to increasing blood sugar levels. Including fiber -rich foods in your meals can reduce the effect of other foods at your blood sugar levels, especially when eating a high meal of carbohydrates (Abutair et al., 2016). Food -rich food examples include:
- Legumes (beans, chickpeas, lentils)
- Vegetables (broccoli, kale, cauliflower)
- Whole granules (oats, brown rice, quinoa)
- Kelms and seeds (almonds, nuts, chia seeds)
Include more good fats in your meals. Having more good fats in your meal reduces the rate at which food enters your intestines and absorbs. This includes a decrease in the rate at which carbohydrates are also absorbed (Bell et al., 2015). For example, eating pasta with a sauce higher in fats such as olive oil will have a lesser effect on blood sugar (Chiavaroli et al., 2021).
Always have a source of protein. Studies have shown that increased protein intake improves blood glucose response to people with type 2 diabetes (Ganon et al., 2003). Having a good source of protein in your meal reduces its glycemic response to carbohydrate starch to slow down its digestion and absorption (Miao & Hamaker, 2021). It also promotes insulin release, which is the basic hormone for maintaining your blood sugar levels (Bozzetto et al., 2019).
Add acids such as vinegar or lemon juice to your meal. Having acetic acid before or with a carbohydrate lunch will reduce the amount that increases your blood sugar levels (Shishehbor et al., 2017). Acetic acid slows down the activity of the digestive enzyme, which by turning slows the digestion and absorption of carbohydrates (Santos et al., 2019).
Eat fruits when they are less mature. Fruits are sweeter when they are more mature because most of his stalls are broken into sugars. Eating fruit when it is less mature will find it difficult to digest starch and this will reduce the amount that increases your blood sugar levels (Hermansen et al., 1992).
Eat fewer processed grains and fruits that are closest to their original form. The granules and fruits that are less processed and broken increase your blood sugar levels less. When these foods are less distributed, it takes more time to break and digest our body, which also reduces the amount that increases our blood sugar levels. For example, steel oats has a lower glycemic effect than oatmeal flour (Mackie et al., 2017).
Cook the carbohydrates less and use less water. Cooking carbohydrates less, such as al dente pasta cooking or using less water to cook rice reduces the amount that increases your blood sugar levels (Wu et al., 2020). This is due to the fact that leaving the carbohydrates in carbohydrates to absorb more water allows it to gelatinize, facilitating our body to digest and absorb, resulting in a greater glycemic response.
Eat carbohydrates after they have cooled for a day. Allowing your carbohydrate dishes such as rice, pasta and potatoes to cool before eating changes their structure to one that is more difficult to digest (Raigond et al., 2014). This reduces the amount that increases your blood sugar, even if it is rehearsed and eaten later.
Eat carbohydrates lasting, as you eat your proteins, fats and vegetables. This has the greatest effect on changing the amount that your meal increases your blood sugar levels (Nestti et al., 2019). This is especially effective when eating protein before your carbohydrates (Nishino et al., 2018).
Having a variety of foods is essential for maintaining a balanced diet, but it can also help manage your blood sugar levels. The amount of carbohydrates consumed at a meal is not the only thing that determines the glycemic response of a meal. The ingredients of the meal, the way you prepare food and when you eat different accessories can also affect its effect on your blood sugar. Try these tips when you have your next meal and see how it affects your blood sugar!
Today’s article was written by my new and very diligent Vivien Seguros & Sean Ling content.
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