Managing blood sugar levels can be a challenge for people with diabetes. While some may opt to dramatically cut carbohydrates to control their blood sugar, this approach can have negative effects, including decreased stamina. In fact, carbohydrates are the body’s main source of energy, and cutting them out entirely can lead to nutrient deficiencies and other health issues.
Thankfully, not all carbohydrates are created equal. The American health portal ‘Thehealthy’ has introduced a list of recommended foods among carbohydrates for people with high blood sugar. Here are four healthy carbohydrate choices that can help control blood sugar levels without sacrificing stamina and overall health.
- Oatmeal
Oatmeal is a great breakfast option that can lower fasting blood sugar levels and hemoglobin A1c levels, which corresponds to the average blood sugar level for two to three months. This is particularly important for people with diabetes, as high A1c levels can lead to complications like nerve damage and kidney disease. Additionally, the protein content of processed oatmeal ranks among the top 25% of grains, making it a great alternative to animal protein such as meat and eggs.
- Brown Rice
Brown rice is a healthy option that contains vitamins, minerals, and dietary fiber. Unlike white rice, which only contains the endosperm, brown rice includes three parts of the grain: the embryo, endosperm, and bran. This means that it has over three times the amount of dietary fiber than white rice, which can slow down the rate of carbohydrate reaching the bloodstream. This is important for people with diabetes, as it helps regulate blood sugar levels.
- Lentils
Lentils are an excellent source of protein and dietary fiber, making them a great option for people with high blood pressure and diabetes who need to control blood pressure and blood sugar levels. Additionally, lentils are low in calories, making them an ideal choice for those looking to regulate their diet. A lentil salad, for example, can be made by mixing half a cup of cooked lentils with diced pears and apples, dried cranberries, balsamic vinegar, and olive oil.
- Purple Sweet Potato
Purple sweet potatoes are a colorful and nutritious option that contain anthocyanin, a type of antioxidant. This pigment is responsible for the rich purple color of the potato and also contains vitamins and minerals. Additionally, purple sweet potatoes have a low glycemic index, making them a great option for people who need to control their blood sugar levels. They can be used in a variety of dishes, such as sweet potato soup, mashed potatoes, and purple sweet potato fries.
In conclusion, cutting out carbohydrates entirely may not be the best approach for people with diabetes. By choosing healthy carbohydrates like oatmeal, brown rice, lentils, and purple sweet potatoes, it’s possible to control blood sugar levels while maintaining overall health and wellbeing.
