Healthiest carbs for blood sugar!
- Dietitian.Lauren Hmede
- Mar 30, 2019
- 4 min read
The healthiest carbs for blood sugar:
You need to know that your body needs carbs and not all carbs are equal.
The type and amount of carbs will differ from one person to another, depending on age, exercise level, blood sugar, medical history, hormone balance, digestive health, body composition, and overall health goals.
The timing of carbohydrate meals and snacks matters, too. You certainly don't want to eat carbs all day long, as this can interfere with your blood sugar, energy levels, and hormone balance. You can enjoy carbs for two-three times per day along with healthy protein and fat sources.
Today I will mention the healthiest carbs sources that diabetic patients can benefit from:
1. Non-starchy veggies
Broccoli, cauliflower, cabbage, kale, spinach, zucchini, and asparagus all contain carbohydrates and belong to non-starchy veggies.
These veggies are good source of fibre, carbs, antioxidants and water. Yet they are filling veggies with low carbs content.
If vegetables increase bloating feeling then you may start with small portions and cook them as they become more edible than raw ones.
2. Winter squash and sweet potato
Sweet potatoes and winter squashes Sweet potatoes and winter squashes are loaded with potassium, beta carotene and fibre. They also have natural sugars called polyols that lead to smoother bowel movements. If you suffer from constipation you can enjoy these veggies but while in diarrhoea you may stick to ¼ and ½ cup.
Winter squashes are less starchy and contain fewer carbohydrates and calories compared to white potatoes, sweet potatoes, and grains. Include variety into your diet to maximize benefits.
3. Buckwheat
It is a gluten free grain loaded with antioxidants, vitamins and minerals. Moreover, it packs more fiber and protein than other grains. It lowers blood cholesterol, blood pressure and improves blood sugar. Due to its fibre content it improves satiety feeling and promote normal bowel movement. It could be used as an alternative to oatmeal.
4. Oat
Oats contain a fiber called beta-glucan that has been shown to lower LDL cholesterol, reduce insulin response and improve beneficial gut bacteria. Oat bran also helps relieve constipation and improves bowel movement. Choose non-sweetened oats and add natural flavouring like cinnamon and natural fruits. You can enjoy them with Greek yogurt.
If you are gluten-sensitive or you have celiac-disease you may choose gluten-free oats products. Oats also contain a protein called avenin that has a similar structure to gluten. Some people who have celiac disease or sensitivity to gluten may react to this protein, so pay attention to any symptoms you might experience.
5. Beets
Nitrates in beets can lower blood pressure, boost athletic performance, and improve cognitive function.
Beetroot contains a compound called betaine that protects the liver by preventing fat from accumulating there, which a condition is called non-alcoholic fatty liver. Betaine also stimulates bile flow to aid in digestion.
Beets are rich in the fiber pectin, which help you have healthy bowel movements and healthy gut flora.
Your bowel movement may turns red after beets consumption and this is natural.
6. Beans, peas, and lentils
Beans, lentils, and peas are legumes packed with fiber, magnesium folate, and other B vitamins. The fiber and protein help boost fullness and satiety, reduce blood sugar fluctuations, and lower cholesterol levels. Beans, peas, and lentils are part of a healthy diet that helps lower blood pressure, reduce the risk of cancers, improve digestive health, and regulate bowel movements.
You can enjoy them with soups, salad and stews to maximize fibre intake. If you have a problem in digesting legumes you may avoid their consumption.
7. Berries
They are packed with antioxidants, vitamins, minerals and fibre. They have both anti-oxidants and anti-inflammatory properties. They are low in sugar and carbs but high in fibre.
Enjoy colourful berries to maximize nutrients and antioxidants.
8. Apples
Apples reduce the risk of diabetes type 2, heart diseases, cancer and cognitive problems. Moreover they contains prebiotic fibre which improve gut bacterial balance. Apples also contain the antioxidant quercetin which helps modulate immune response and reduce asthma and histamine allergic reactions.
People with irritable bowel syndrome, SIBO, or digestive discomfort may experience stomach pain, bloating, gas, or diarrhoea when eating apples.
9. Quinoa
Quinoa is rich in both fibre and protein and it improves blood sugar and enhance feeling of satiety. It's a great source of magnesium, phosphorus, folate, iron, quercetin, and other antioxidants.
Some of my patients report stomach upset when eating too much quinoa. If you have IBS, IBD, an autoimmune issue, or any disorder that makes your gut sensitive, be careful with quinoa. If it's not on the menu on a regular basis already, introduce it slowly.
10. Oranges
They contain vitamin C, fibre and potassium. Oranges are important for normal bowel movement and for healthy skin. Antioxidants in oranges lower inflammation, blood pressure, the risk for cancer, and histamine allergic reactions. Eat the fruit, but avoid the juice for more fiber and less sugar.
11. Banana
Bananas contain potassium, which helps lower blood pressure and reduce water retention. If you participate in intense workouts, bananas can help you regulate fluid and electrolyte balance. Half a banana is usually tolerated by most people with digestive disorders.
Under-ripe bananas are concentrated in fibres like pectin and resistant starch that boost beneficial gut bacteria. As bananas ripen, their fibres turn into sugars. Since our bodies don't absorb fiber, eating them before they turn too yellow may help you manage your blood sugar level, especially if you stick to half a banana and pair it with a healthy fat or protein like almond butter.
12. Dates
Dates are high in anti-oxidants fiber, and potassium. They are anti-inflammatory and may help fight against cancer. Despite their sugar content, they are low glycaemic index and they improve blood sugar in diabetic patients.
Sources:
Comments