Keeping blood sugar levels at optimal levels can help prevent health complications from type 2 diabetes. Notably, there are many foods that help keep you full without significantly affecting your sugar levels. in blood.
Graphics: Bao Thoa.
1. Non-starchy vegetables are rich in fiber
Vegetables can be classified according to their level of starch, a type of carbohydrate. Non-starchy vegetables are low in starch and often high in fiber. Fiber is a nutrient that helps slow down digestion and the absorption of nutrients into the blood. Therefore, foods rich in fiber help promote feelings of fullness and healthy blood sugar levels.
Non-starchy vegetables are also low glycemic. For example, an 80-gram serving of broccoli has a glycemic index of 1, making it a blood sugar-friendly food. In fact, a 2022 study in 14 women found that eating broccoli before meals reduced blood sugar levels after meals.
2. Beans
Beans are quite high in carbohydrates. However, unlike refined carbs like white rice and white bread, beans are also rich in plant-based protein and fiber. Both can help prevent blood sugar spikes after meals.
Beans are also high in magnesium, an important mineral in blood sugar control. In fact, studies show that people with type 2 diabetes with higher levels of magnesium in their blood have better blood sugar control than those with lower levels of magnesium.
3. Unsweetened Greek yogurt
Greek yogurt is much higher in protein than regular yogurt. A 7-ounce container of plain, low-fat Greek yogurt provides 20 grams of protein, while the same serving of regular yogurt contains only 10 grams.
Because of its high protein content, unsweetened Greek yogurt is the best choice for people trying to keep their blood sugar in check. Greek yogurt also provides probiotics, which can help with blood sugar levels by regulating gut bacteria, improving overall gut health and enhancing insulin sensitivity.
4. Foods rich in protein
Fish, chicken and eggs all have a glycemic load and glycemic index of zero, meaning they have minimal effects on blood sugar levels when eaten in normal amounts.
Combining protein-rich foods like seafood and poultry with carbohydrates can help reduce a meal’s impact on blood sugar by slowing digestion, improving insulin sensitivity, and enhancing absorption. absorb glucose or blood sugar into cells.5. Chia seeds and flax seedsChia and flax seeds are high in fiber and are great dietary choices for those trying to control blood sugar. Chia and flax seeds provide 9.75 grams and 8 grams of fiber per 28-gram serving, respectively. Their high fiber content benefits blood sugar levels and can also help feel full after meals.