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Blood Sugar Levels - Which Carbohydrates Will Really Help Regulate Them?
This is one of the main reasons your body tries to maintain a constant blood sugar level between 72 and 144 mg/dl (4 and 8 mmol/l).
Plant products other than green leafy vegetables are carbohydrate foods and include:
- starches which are found in grain products, starchy vegetables and legumes, and
- simple sugars such as fructose, glucose and sugars which are found in fruits
Now let's look at which carbohydrates you need to eat: 1.
This is a good rule to follow ...
choose carbs that come in their natural form such as whole wheat, bread and whole grain products 2.
Most carbohydrates are plant based foods like fruits, vegetables, legumes, nuts, corn, wheat, and rice.
To make wheat, grains or rice palatable, they are highly refined into flour and used to bake white bread, pastries, pasta or refined cereals.
These refined foods are easily digested, broken down into glucose and easily and quickly absorbed into your bloodstream giving you blood sugar spikes.
3.
Natural forms of carbohydrates, such as vegetables, nuts, legumes and other whole grain products are high-fiber carbs and take a longer time to break down.
These are the unsung heroes in your fight against diabetes ...
one of their qualities is their ability to help regulate your blood sugar levels.
Good sources include:
- legumes such as kidney beans, peas and lima beans are nutrient fillers and being full of fiber, they attract refined sugar and starches in your intestines and expel them
- broccoli, cabbage, cauliflower, kale and brussel sprouts from the brassica family, lower your blood sugars.
They contain sulforaphanes and protect your blood vessels from damage - bitter melon has an excellent blood sugar lowering effect ...
it thrives in tropical countries and natives of these countries regularly eat them as part of their diet.
In temperate countries, they are produced as food supplements - other soluble-fiber rich fruits ...
papayas, cantaloupes, oranges, grapefruit, strawberries, raisins and prunes are soluble-fiber rich and also have a positive effect in lowering your blood sugars - cereals like oatmeal, barley, oat bran, or granola, being high in fiber absorb sugar from your intestines
- cinnamon can also dramatically lower your blood sugar levels
to ward off this complication, increase your intake of polyunsaturated fatty acids.
Walnuts are loaded with these so why not incorporate them in your daily eating plan as well?
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