Being overweight, having type 2 diabetes, and other disorders and causes that may be brought on by diabetes, such as a lack of physical exercise or coping mechanisms for stress, are just a few of the conditions and circumstances that may result in high blood sugar. You may want to find meals that may help keep your blood sugar steady or discover techniques to decrease blood sugar spikes if you have high blood sugar or are at risk for developing it.
The Wall Street Journal best-selling author of Diabetes Create Your Plate Meal Prep Cookbook, Toby Amidor, MS, RD, CDN, FAND, asserts that “there is no food that can reduce blood sugar levels, since it is the duty of insulin.” When your body detects the presence of sugar in your blood, it produces insulin to assist in moving the sugar from your blood to your body’s cells, where it may serve as an energy source.
Amidor claims that there are several meals that you may pick from that will have minimal impact on blood sugar increases. Alternately, you can choose meals that won’t affect your high blood sugar levels and have a lower glycemic index (GI). Discover four nutrient-dense foods that you may consume that won’t worsen your high blood sugar levels by reading on.
1 — Eggs
Eggs are a high-protein food that won’t effect your high blood sugar, making them a fantastic breakfast staple, post-workout snack, or anything in between.
Amidor asserts that eggs are a protein meal with almost little carbohydrates. “As a result, they won’t have much of an impact on your blood sugar.”
Eating one big egg per day might lower the chance of developing diabetes, according to a 2018 study that was published in the Food & Function Journal. Eggs may help manage blood sugar levels, as shown by the study’s finding that participants who consumed eggs had improved fasting blood glucose levels.
2 — Broccoli
This adaptable cruciferous vegetable can be the key to maintaining stable blood sugar levels.
According to Amidor, “broccoli is a low-carb vegetable that is packed with vitamins, minerals, and phytochemicals, which are organic plant substances that have been demonstrated to aid in the treatment and prevention of illness. Additionally, they provide fiber and a small amount of carbohydrates (around 5 g per serving) without raising blood sugar levels.”
Additionally, Amidor contends that fiber reduces the rate at which carbohydrates (which are converted into glucose) are taken into the blood by slowing their absorption.
3 — White rice
Whole grains certainly include carbohydrates, but they also have fiber, explains Amidor. “Fiber slows the rate of absorption into the circulation. Accordingly, after the glucose from the brown rice is converted, it will slowly be taken into the circulation, reducing any blood sugar increases.”
Manganese, which is beneficial for numerous bodily functions, including controlling blood sugar, is also found in brown rice.
4 — Soybeans
According to Amidor, “tofu and soybeans (like edamame) have a low carb content and don’t raise blood sugar levels.”
Of all the legumes, soybeans have one of the lowest GI ratings. They include more protein and fat, which is probably why this is the case.
Eating soy products (such tofu and soybeans) has been associated with lower blood glucose levels, according to a research from The University of Massachusetts Amherst. Additionally, consuming these meals has helped diabetics with their glucose tolerance.