Natural ways to stabilize your blood sugar
A handful of gummy bears can send your blood glucose level soaring, but for most people this spike is nothing to worry about. Normally, the body produces insulin to compensate for a sugar rush: an automatic response that helps bring the blood glucose level back into the "healthy" range.
However, people with conditions such as diabetes, prediabetes and insulin resistance must learn to regulate blood sugar themselves to reduce the risk of long-term complications, including kidney damage and heart disease. Regaining control is often a matter of being more physically active, taking insulin and prescribed medications, and paying close attention to diet.
A key dietary consideration is a food's rating on the glycemic index (GI). "Foods with a low GI won't raise your blood sugar as much as foods with a high GI," says Dr. Cyril Kendall, a research scientist in the Department of Nutritional Sciences at the University of Toronto. Low-GI foods include whole grains, nuts, vegetables, fruit, pasta and legumes.
If you're one of the nine million Canadians with diabetes or prediabetes, or if you must monitor blood glucose because of another medical condition, keep these five foods on hand to help keep your blood sugar in check throughout the day.
Note: While these foods can help regulate blood sugar, eating them in excess will not bring increased benefits. "Moderating the amount you eat is an important part of managing blood sugar," says Kendall. "Even healthy foods can be over-consumed."
Oats
Beta-glucan, a soluble fibre found in oats, helps delay carbohydrate absorption and the resulting rise in blood sugar. However, try to steer clear of sugar-laden instant oatmeal and oat-based cereals; instead, opt for no-sugar-added steel-cut, quick-cooking or regular oats.
Try: Maple-Baked Oatmeal
This story was originally titled "Beat the Rush" in the June 2011 issue. Subscribe to Canadian Living today and never miss an issue!
