Controlling blood glucose: top 5 foods for better health

Author: Canadian Living


Controlling blood glucose: top 5 foods for better health

When your body digests the foods that you eat, your blood sugar (or blood glucose) rises. If your blood glucose climbs quickly, it can, shortly after, fall just as drastically. This is what often causes sugar cravings and extreme hunger—factors that encourage the majority of people to eat beyond their needs. Some foods, however, can stabilize your blood glucose and can help you better manage your appetite. Incorporate these five foods into your diet to better control your blood glucose.

This whole grain is high in soluble fibre, which slows the absorption of sugar into the blood. Enjoy the benefits of oats in tasty treats such as oatmeal, granola and granola bars.

Nuts and grains
In addition to providing protein and fibre, nuts are chock-full of "good" fat that is beneficial to your health. Roast nuts and add them to a salad, or throw a small handful into your morning smoothie.

There are plenty of reasons to enjoy legumes such as chickpeas, lentils, kidney beans and lima beans, which are low-fat sources of fibre and protein. Legumes already contain carbohydrates (sugars), so substitute these starches for rice or pasta during meals.

Dark green vegetables
Containing few carbohydrates and lots of fibre, vegetables such as kale, broccoli and spinach are a gold mine of essential vitamins and minerals. They are also a source of magnesium, a mineral that helps to control insulin secretion.

Fresh fruit (with peel)
Peaches, pears, cherries, strawberries, raspberries and other fruits offer a rainbow of delicious options that are rich in both vitamins and antioxidants. Bonus: Fresh fruit provides soluble fibre that can help to better regulate your blood glucose.

Get control of your glucose with these healthful habits
Add dairy products to your breakfast routine (Greek yogurt, milk, cheese) to increase your protein intake and to better manage your appetite.

Whole grains are rich in fibres, which controls blood glucose levels. Pack a quinoa salad in your lunch bag, or make oatmeal pancakes for breakfast.

Along with fibre and protein, your meals should include foods that are rich in "good" fats to support heart health and to better control diabetes. Avocado, salmon, walnuts, almonds, pumpkin seeds, olive oil and flax seeds are ideal options to include in your daily diet.

Sweet potatoes are root vegetables that are rich in beta-carotene, a vitamin that helps us to better see in the dark. It also has a low glycemic index, which means it doesn't cause blood glucose levels to spike.

Choose carbohydrates that are rich in fibre as a side dish for your meat, poultry or fish at mealtime. A grilled vegetable salad with quinoa is an excellent choice.

Foods rich in protein and low in fat (tuna, shrimp, turkey, tofu) alleviate hunger without causing spikes in blood glucose levels between meals.

Have you heard of the glycermic index diet? Find out how this simple diet can help prevent diabetes, heart disease and obesity.
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Controlling blood glucose: top 5 foods for better health