Learn how to identify foods with little impact on blood sugar.
You know what you eat. You’ve heard the myths and they are simply not true.
There is a lot of confusion about which foods can cause weight gain…
…blood sugar issues, heart disease, and diabetes.
Are they good or bad? It all depends on your needs…
…and what you actually need to do to make sure…
…that you are doing everything right.
So let’s have a look at some of the foods with little impact on blood sugar.
Changing your diet is one of the first things your doctor…
…will recommend when you are diagnosed with diabetes.
Suddenly, even seemingly healthy foods are put on the do-not-eat list.
When it seems like there are few foods you can eat safely…
…you’ll be pleasantly surprised to learn…
…that a handful of foods commonly assumed to be off-limits…
…can actually be healthy for people living with the condition.
People who think these foods are off-limits have a much lower impact…
…on glucose levels than they think, and these foods…
…can be included in a diabetes-friendly diet.
According to Oregon State University…
…the ten foods on this list all have a low or medium glycemic load (GL)…
…which accounts for a food’s glycemic index…
…and carbohydrate count per serving to determine…
…how it affects blood sugar levels.
Low-weight foods break down more slowly in the body…
…which may result in fewer fluctuations in blood glucose and insulin levels.
GL values of 10 and below are considered low…
…11 to 19 are considered medium, and 20 and above are considered high.
While no two people with diabetes will respond to a certain food the same way…
…here are 6 amazing foods with little impact on blood sugar.
Let’s jump right in!
Foods with Little Impact on Blood Sugar
A Diabetic Diet Should Include Carrots Because They Are Nonstarchy
It’s understandable if you’ve always thought carrots…
…were a sugar-filled danger food. Although this is a common misconception…
…“it is simply not true,” says Rene Ficek, RD…
…owner and president of Seattle Sutton’s Healthy Eating in Ottawa, Illinois.
According to the University of Sydney, boiled carrots have a GL of 2.
“Carrots are considered a nonstarchy vegetable…
…along with options such as broccoli and lettuce,” Ficek says.
“These foods are safe for people with diabetes…
…to eat at each meal without worry that glucose levels will spike.”
With the Skin On, Sweet Potatoes Ar Extra Glycemic-friendly
Think again if you think living with diabetes…
…means you can never eat a potato without feeling guilty about it.
Fiber-rich foods, including sweet potatoes…
…can help maintain healthy blood sugar levels.
One small spud offers about 2 grams (g) of fiber…
…the U.S. Department of Agriculture (USDA) notes.
“Fiber slows things down so it will slow digestion and slow absorption…
…and slow any rise in blood sugar,” says Lauren Harris-Pincus, RDN…
…founder and owner of Nutrition Starring…
…You in Somerset County, New Jersey.
“Foods that are higher in fiber have a lower glycemic response.”
Sprinkle cinnamon on top to enhance the flavor…
…without cranking up the carb count.
Boiled sweet potatoes have a medium GL of 11, according to the University of Sydney.
Keep reading…
Breakfast Cereals With Bran Have Less Potential to Spike Blood Sugar
When people hear cereal, they think carbs, carbs, carbs, Harris-Pincus says.
However, that’s not always the case …
…you just have to pick the right kind of breakfast cereal.
Harris-Pincus says a low-fiber cereal like Rice Krispies…
…will be digested more quickly than a cereal…
…with very high fiber levels, such as bran. “
And that’s going to raise your blood sugar more quickly…
…compared to a high-fiber bran cereal…
…that’s not sweetened, like Fiber One,” she says.
According to previous research published…
…in The American Journal of Clinical Nutrition…
…All-Bran breakfast cereal has a GL of 9.
Fiber is also an excellent source with 10 g per 1/2 cup, according to Kellogg’s.
According to Harris-Pincus, it’s hard to say…
….which milk is best to pour over your cereal…
…because it depends on your preference…
…but she suggests 1 percent milk as a general rule.
She says that even though the cereal doesn’t have much protein…
…the lowfat milk makes up for it. Dairy-free?
Harris-Pincus recommends soy milk, which contains protein as well.
Count on Cottage Cheese to Provide Protein at Low Carbohydrate Cost
In general, people assume all dairy products…
…contain the same amount of carbohydrate…
…and affect blood sugar the same way;
…however, cottage cheese actually contains fewer carbs than yogurt or milk.
“Low-fat cottage cheese is high in protein and low in carbohydrates, making it a terrific addition to a snack or a meal”
Jill Weisenberger, RDN, CDCES – author of Prediabetes: A Complete Guide who is based in Newport News, Virginia.
Lactose-free cottage cheese has a GL of 0.6.
Be sure to choose a variety without carb-containing additives…
…which are added to some brands and can spike blood sugar levels.
“You don’t need extra carbohydrates…
…in such a wholesome food,” Weisenberger says.
“Be a label sleuth and choose a variety that contains only pure…
…simple ingredients, with no added carbohydrates.”
Go on…
Barley Provides Fiber that Is Blood-Sugar-Friendly
Since barley is a grain, it might cause alarms to go off in your head.
Although it contains carbs, Harris-Pincus says…
…that it also contains soluble fiber…
…and that’s why it doesn’t have a big impact on blood sugar.
The USDA notes that cooked pearled barley…
…has about 3 grams of fiber per 1/2 cup.
“Barley tends to be good for diabetes and lowering blood sugar…
…because even though it’s a carbohydrate…
…it tends to form this gel that can help with carbohydrate absorption…
…and decrease the rise in blood sugar,” she says.
According to the University of Sydney, barley has a GL of 9.
What are some ways to incorporate barley into your daily diet?
“Everyone thinks of soup, but you can make it like any other grain…
…and eat it like oatmeal with nuts, fruit, or a hard-boiled egg,” Harris-Pincus says.
Red Lentils Can Star in a Diabetes-Friendly, Plant-Based Meal
According to the University of Sydney, boiled red lentils have a GL of 4.
Fiber in lentils keeps your blood sugar response in check, just like in barley.
The USDA reports that a 1/4-cup serving…
…of red lentils contains 5 grams of fiber…
…making them a good source of the nutrient.
Lentils can be used as a base for meatless sloppy joes…
…tacos, falafel, and meatballs.
Plant-based soup can also be made from lentils.
“There are so many things you can do with lentils,” Harris-Pincus says.
“It replaces meat basically.” Try lentils for your next Meatless Monday.
Strawberry’s Low Glycemic Load Makes It an Ideal Fruit for Diabetics
Many people believe strawberries have more sugar than other fruits.
However, strawberries have the lowest amount of sugar per cup serving…
…when compared to popular fruits such as apples and oranges…
…with about 7 grams per cup serving, according to the USDA.
According to the University of Sydney, strawberries have a GL of 1.
“Strawberries can be the perfect low-calorie solution…
…for someone with a sweet tooth,” says Mitzi Dulan, RD…
…Kansas City-based author of The Pinterest Diet: How to Pin Your Way Thin.
Studies have suggested eating strawberries…
…may help our bodies better use insulin…
…thereby reducing the amount needed to manage blood sugar after eating.
A study published May 2020 in Food & Function suggests that berries…
…including strawberries, may improve insulin sensitivity…
…and prevent diabetes and its complications.
In order to complete your foods, here is a special tea from Scott Hanson, which can help with reversing type 2 diabetes…
Deep Sleep Diabetes Remedy
The unique tea recipe that was developed…
…by the creators of the system is what makes this system unique.
It is known for offering a lot of assistance…
…when it comes to managing diabetes-related problems.
Scott Hanson creates the drink from herbs…
…and natural ingredients that he studied deeply.
In the course of his research…
…he discovered a strong connection between sleep and diabetes.
The effects of diabetes can be exacerbated…
…as well as strengthened by inadequate sleep patterns and insomnia.
Through the development of this tea…
…he made sure that his users would have a good night’s sleep.
This, in turn, helped them to deal with their diabetic problems.
Several users have cited a variety of benefits from the program.
The solution is tried and tested…
…so many people will be pleased and impressed.
Here are a few words from Aaron…
I have been diagnosed with type 2 diabetes about three years ago.
Over the past three years, I have tried to manage it in various ways.
Physical activity, healthier eating, and weight loss have been among them.
I also drink herbal tea for diabetes every day.
Despite these methods working…
…I would still have high blood glucose and would not be cured of diabetes.
Using Deep Sleep Diabetes Remedy, I was able to get my diabetes under control.
Due to lack of sleep, my blood sugar was out of balance.
As a result of my new lifestyle…
…I have been able to eat whatever I want and reverse my type 2 diabetes.
You should also try it!
Sum Up!
There are many foods that have little impact on blood sugar…
…which can be a good thing for people with diabetes.
You need to make sure that you are getting the right amount…
…of nutrients and vitamins that your body needs.
That’s why it is important to include foods with little impact on blood sugar in your diet.
Conclusion
Food is the most important part of a healthy lifestyle.
It provides us with energy and nutrients…
…but not all foods are good for our health.
Some foods have little impact on blood sugar…
…while others can be very harmful to your body.
In order to get healthy, you must eat healthy. It’s that simple.
However, there are many people who cannot seem…
…to shake their dependence on processed foods and sugary drinks…
…despite the fact that they know better.
This is why it’s important to understand…
…what your body needs and what it doesn’t need.
Fortunately, there are plenty of foods…
…that don’t impact blood sugar levels in a negative way.
What is your favorite food? Let us know in the comments below!
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Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
