There are a variety of conditions and factors that can lead to high blood sugar, including being overweight, type 2 diabetes, and other factors that can be caused by diabetes, such as lack of physical activity or stress. If you’re at risk for high blood sugar, you may want to look for foods that help you maintain your stable blood sugar or find ways to lower blood sugar spikes.
“There is no food that can lower blood sugar levels, since that is the job of insulin,” he says. Toby Amidor, MS, RD, CDN, FANAward-winning nutrition expert and Wall Street Journal best-selling author of Diabetes Create Your Plate Meal Prep Cookbook. “When your body discovers that there is sugar in your blood, it releases insulin to help move the sugar out of your blood and into the cells of your body where it can provide energy.”
However, Amidor says that you can choose certain foods that will have minimal effects on blood sugar spikes. Or, choose foods with a lower glycemic index (GI) that won’t affect your high blood sugar. Read on to discover four foods that are nutritious to eat and won’t negatively impact your high blood sugar.
A great basic breakfastpost-workout snack or anything in between, eggs are a high-protein food that won’t affect your high blood sugar.
“Eggs they’re a protein food with almost no carbs,” Amidor says. “So they’ll have a minimal effect on your blood sugar.”
According to a 2018 study published in the Food and Function Diary, eating a large egg a day can reduce the risk of diabetes. The study also found that subjects who ate eggs had better fasting blood glucose levels, which means eggs may help keep blood sugar regulated.
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This versatile cruciferous vegetable may be your ticket to keeping your blood sugar intact.
“Broccoli it’s a low-carb vegetable packed with vitamins, minerals, and phytochemicals, natural plant compounds that have been shown to help fight and prevent disease,” says Amidor. cause an increase in the level of sugar in the blood.
Additionally, Amidor suggests that having fiber also helps slow its absorption into the blood, minimizing how quickly carbohydrates (broken down into glucose) are absorbed into the blood.
“Although whole grains contain carbohydrates, they also provide fiber,” says Amidor. “Fiber reduces how quickly it is absorbed into the blood. This means that once brown rice is broken down into glucose, it will be slowly absorbed into the blood, helping to minimize blood sugar spikes.”
brown rice too contains manganesewhich is useful for many processes in the body, including blood sugar regulation.
“tofu and soybeans (such as edamame) contain minimal carbohydrates and, as such, do not cause spikes in blood sugar,” says Amidor.
soy has one of the lowest GI values of all vegetables. This is most likely due to its higher protein and fat content.
In A study published by the University of Massachusetts Amherst, the consumption of soy foods (such as tofu and soybeans) has been linked to lower blood glucose levels. Also, eating these foods has improved glucose tolerance in people with diabetes.
If you’re looking for more soy-based products, try soy nuts, soy sauce, tempeh, and sprouts.
Kayla Garritano
Kayla Garritano is a staff writer for Eat This, Not That! She is a graduate of Hofstra University, where she majored in Journalism and double majored in Marketing and Creative Writing. read more
