All foods can fit into a healthy diet, but there are definitely some foods that are more challenging than others to manage your blood sugar. If your goal is diabetes prevention, you’ll need to eat Look at the number of refined carbohydrates you eat.
Refined carbohydrates are foods that have added sugars, sweeteners, and white flour in them. These foods are usually ultra-processed foods that contain fiber, vitamins, and minerals that have been stripped during food processing.
These options provide very little nutritional value for the significant calories. In other words, they are empty calories.
Let’s take a look at how refined carbohydrates affect us, and what to replace with better blood sugar levels. Next, for more helpful eating tips, be sure to read our list of the best breakfast foods to eat if you have diabetes.
Processed carbohydrates such as white bread, crackers, crackers, cakes and pancakes are not the most balanced choice. These are high glycemic carbohydrates that raise blood sugar quickly due to the low protein and fiber. These products are carbohydrate sources that digest quickly and often lead to an energy breakdown later.
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Refined carbohydrates often lack vitamins and minerals It is also devoid of nutrients that help regulate hunger and appetiteProtein, healthy fats, and fiber are three groups of foods that help slow digestion and keep you full.
Without these ingredients, it’s easy to overindulge in calories and still feel hungry or unsatisfied. This is especially true for empty calories that are drinkable like soft drinks, juice, and sweet tea.
These options don’t really satisfy our appetite, and may cause us to over-consume our total calories throughout the day.
Managing blood sugar is complicated, but refined carbohydrates don’t do glucose any good. These carbohydrates have a high glycemic index – a tool that measures how quickly foods raise blood glucose.
Foods with a high glycemic index tend to have very little fiber, protein, or healthy fats. These missing nutrients are considered low glycemic foods. It slows down blood sugar after meals and as a result promotes more stable energy levels.
Without the low-glycemic nutrients in your diet, you may experience hyperglycemia throughout the day. These peaks and valleys can contribute to feelings of running out of energy and may increase the number of calories you eat later in the day.
Replace your refined choices with complex carbohydrates that are rich in fiber. High-fiber carbohydrates are not stripped of fiber or nutrients. They are more filling, nutritious and blood sugar friendly.
Complex carbohydrates are from whole grains, beans, legumes, and starchy vegetables. Choose these foods that are high in refined carbohydrates most of the time, and you’ll be well on your way to improving your blood sugar!
For more advice for pre-diabetes patients, read the following: