5 eating habits to lower blood sugar

This blood sugar comes from the foods and drinks you consume, which means diet Yours can directly affect how high or low these levels are.

And while you always need a certain amount of blood sugar, having too high a blood sugar level for long can lead to serious health complications.

Quantity management blood sugar Your focus should not only be on the food you eat, but also an important ingredient.

Here are some nutritionists’ opinions on healthy eating habits that help lower your blood sugar by the time you’re 50, according to the American health website. Eat This, Not That!

1. Combination of carbohydrates and proteins

Protein plays an important role in maintaining your health, especially if you are trying to monitor your blood sugar and prevent spikes.

“Protein helps slow digestion, which means it fills you up faster and keeps you fuller longer. It also slows down the rate at which sugar or glucose enters your bloodstream,” says Amy Goodson, registered dietitian nutritionist , author of The Sports Nutrition Playbook and a member of Eat This, Not That!’s Board of Health Professionals, says.

“So when carbohydrates combine with protein in a meal, blood sugar rises much more slowly and steadily. Combine foods like eggs and bread baked cereals, oatmeal and yogurt, chicken and rice, beef and sweet potatoes, crackers and cheese… will keep blood sugar levels lower and more stable throughout the day.” Goodson explains, theo Eat This, Not That!

2. Skip the soft drinks

Drink water or sugar-free drinks instead of soft drinks shutterstock

Unfortunately, regular soft drinks are one of the healthiest drinks, especially for people with diabetes or those at higher risk of diabetes.

“Drinking soft drinks loads your body with sugar without any protein, fiber, or healthy fats that can help support healthy blood sugar levels,” says medical expert Lauren Manaker, author of the study. The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, says.

“Instead, drink water or an unsweetened beverage,” says Manaker.

3. Focus on high-fiber foods

Foods rich in fiber Shutterstock

Like proteins, fiber It is an essential component of a healthy diet for blood sugar management.

Dietitian Goodson says: “Carbohydrates digest the fastest of all macronutrients, but fiber, a nutrient found in whole grains, fruits, vegetables, beans, legumes, nuts and seeds, which are not digestible and thus slow down the digestion process”.

“Fiber helps keep blood sugar from spiked after eating foods containing carbohydrates. Choosing carbohydrates with 100% whole grains like brown rice, oats, quinoa, 100% wholemeal bread, etc., as well as potatoes and sweet potatoes with skin and edible fruit can help. control blood sugar as we age,” added Goodson.

4. Include nuts in meals

Nuts shutterstock

Nuts are an incredibly healthy snack to add to your day, and according to Manaker, they’re also great for helping with blood sugar control.

“Nuts contain a balance of plant-based protein, fiber and healthy fats, three nutrients that can help manage blood sugar,” says Manaker.

“Add a few seeds to your cereal, salad, or yogurt parfait,” suggests Manaker.

5. Don’t eat carbohydrates alone

And finally, nutritionist Goodson warns that you may want to avoid eating carbohydrates without any added nutrients.

“Because carbohydrates digest the fastest of all macronutrients, they have the potential to cause blood sugar spikes,” says Goodson. Eating only bagels, fruit, or even pasta can cause blood sugar to rise faster. Make sure to include protein in your meals and snacks to help prevent blood sugar spikes. Eat This, Not That!