2023-04-26 12:00:00
Books by Hossam Al-Shaqwiri
Wednesday, April 26, 2023 02:00 PM
When you are diagnosed with Bdiabetes One of the first changes your doctor will recommend is diet. And while you may start to feel like there are very few foods you can safely eat, you’ll be pleased to hear that a handful of foods that are generally assumed to be off-limits are actually healthy options for those living with the condition.
These “forbidden” foods actually have a much smaller effect on glucose levels than people think, and get them the green light for inclusion in a diabetes-friendly diet. All 10 on this list have a low or medium glycemic load (GL), which is a measurement that affects a food’s glycemic index and carbohydrates per serving to show how a food affects your blood sugar, according to Oregon State University. Foods low on the scale break down more slowly in the body, which may produce lower fluctuations in blood glucose and insulin levels.
Although no two people with diabetes will respond to a particular food in the same way, here are 5 foods you might be surprised to learn that may have little effect on your blood sugar.
1 – carrots
If you think carrots are a dangerous sugar-laden food, this is a common misconception. Boiled carrots have a GL of 2, according to the University of Sydney, which maintains a comprehensive glycemic index that includes the glycemic index of a wide variety of foods. “Carrots are a non-starchy vegetable, along with options like broccoli and lettuce.” “These foods are safe for people with diabetes to eat at every meal without worrying about high glucose levels.”
2- Sweet potatoes are sugar-friendly when eaten with their skins on
If you think living with diabetes means not enjoying your fries without guilt, think again. High-fiber foods, including sweet potatoes, can support healthy blood sugar levels. A small potato provides about 2 grams (g) of fiber, and fiber slows things down, so it slows digestion, slows down absorption, and slows any spike in blood sugar.” “Foods high in fiber have a lower glycemic response.” the blood.”
3 – Bran breakfast cereals are less likely to spike your blood sugar than the low-fiber varieties
People hear breakfast cereal, and think of carbohydrates, but that’s not necessarily the case — you just have to be smart about the type of breakfast cereal you choose. Low-fiber cereals like Rice Krispies will be digested more quickly than high-fiber bran cereals. “This will raise your blood sugar more quickly compared to an unsweetened high-fiber breakfast cereal, such as Fiber One.”
4 – Cottage cheese provides protein at a low carb cost
Many people assume that all dairy products contain equal amounts of carbohydrates and affect blood sugar in similar ways; But cottage cheese actually contains fewer carbs than yogurt or milk.
5 – Barley is a versatile grain that provides blood sugar friendly fiber
They contain carbohydrates but also contain soluble fiber — which is why they don’t have a significant impact on blood sugar, Harris Pincus says. Each cup of cooked barley contains about 3 g of fiber, according to the USDA. Barley tends to be good for diabetes and lowering blood sugar because even though it’s a carbohydrate, it tends to form this gel that can help with the absorption of carbohydrates and reduce the rise in blood sugar.
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