Moneycontrol News | April 26, 2024 | Images: Canva
Choose whole grains: Opt for whole grains over refined grains whenever possible. Whole grains, such as brown rice, quinoa, oats, and whole wheat, contain more fibre and nutrients, which help slow down the absorption of sugar into the bloodstream, resulting in a lower glycemic index
Incorporate legumes: Legumes, including beans, lentils, and chickpeas, are excellent sources of protein and fibre. Adding legumes to your meals can help lower the overall glycemic index of your diet while providing sustained energy and promoting feelings of fullness
Include healthy fats: Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can help reduce the glycemic response of a meal. Fats slow down digestion, preventing rapid spikes in blood sugar levels. Incorporate these fats into your meals in moderation for balanced nutrition
Add protein-rich foods: Protein-rich foods, such as lean meats, fish, tofu, and Greek yogurt, can help regulate blood sugar levels by slowing down the absorption of carbohydrates. Including a source of protein in each meal can contribute to overall glycemic control
Focus on non-starchy vegetables: Non-starchy vegetables, such as leafy greens, broccoli, cauliflower, and peppers, are low in carbohydrates and calories while being rich in fibre, vitamins, and minerals. These have a minimal impact on blood sugar levels and can be enjoyed in abundance
Limit added sugars: Be mindful of foods and beverages that contain added sugars, such as soft drinks, sweets, pastries, and processed snacks. These typically have a high glycemic index and can lead to rapid spikes in blood sugar levels
Practice portion control: Pay attention to portion sizes to avoid overeating, which can contribute to spikes in blood sugar levels. Use smaller plates, bowls, and utensils to help control portion sizes and prevent excessive calorie intake
Choose low-glycemic sweeteners: Opt for low-glycemic sweeteners such as stevia, monk fruit, or erythritol. These alternatives provide sweetness without causing significant spikes in blood sugar levels, making them suitable choices for individuals looking to manage their glycemic index
Eat balanced meals: Aim for balanced meals that include a combination of carbohydrates, protein, healthy fats, and fibre. It helps slow down the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood sugar levels
Stay hydrated: Drinking adequate amount of water through the day is essential for overall health. It also helps regulate blood sugar levels. Aim to drink at least 8 glasses of water daily to stay hydrated and support optimal metabolic function