For those managing type 2 diabetes, keeping blood sugar levels stable can feel challenging. Spikes in blood sugar levels can lead to long-term health complications, such as heart disease and kidney damage.
Fortunately, you don’t have to completely eliminate carbohydrates like bread, rice, or potatoes from your diet. With a few smart strategies, you can enjoy these foods without worrying about sharp blood sugar spikes.
1. Cook, Cool, and Reheat Carbohydrates to Boost Resistant Starch
Cooking and then cooling carbohydrate-rich foods, such as rice, potatoes, and oats, can reduce their impact on your blood sugar. When these foods are cooled after cooking, they develop resistant starches.
These resistant starches aren’t broken down into glucose during digestion. Instead, they pass through your gut like fiber, helping stabilize your blood sugar levels and even supporting better gut health.
How to Incorporate This Strategy
Prepare rice, potatoes, or oats as usual, then refrigerate them overnight. Reheat them before eating to enjoy their benefits. This technique works well for meal prepping, making it easy to plan ahead for balanced meals.
2. Save Carbohydrates for Last to Control Blood Sugar
The order in which you eat your food can influence your blood sugar levels. Starting your meal with fiber and protein, and saving carbohydrates for last, can help reduce the impact of carbohydrates on your blood sugar.
How to Structure Your Meals
Follow this order when eating:
- Start with high-fiber foods like vegetables or salads.
- Follow with protein sources such as chicken, fish, or beans.
- End with starches like rice, bread, or pasta.
For example, if your meal includes chicken, roasted vegetables, and mashed potatoes, eat the vegetables first, then the chicken, and finish with the mashed potatoes.
Tips for Mixed Dishes
If you’re eating a mixed dish like pasta or rice, consider starting your meal with a small salad or a low-carb appetizer to help balance your blood sugar response.
3. Add Vinegar to Your Meals
Adding vinegar to your meals can help reduce the glycemic impact of carbohydrate-rich foods. Apple cider vinegar or white vinegar can be easily included in your diet.
How to Use Vinegar
- Dilute a tablespoon of vinegar in water and drink it before meals.
- Use vinegar as a dressing for salads or vegetables.
- Add a splash of lemon or sparkling water for a more palatable flavor.
Vinegar helps your body process carbohydrates more efficiently, reducing the likelihood of sharp blood sugar spikes.
Make Carbohydrates Work for You
Managing blood sugar doesn’t mean giving up the foods you love. By using these simple strategies—cooking and cooling carbohydrates, eating in the right order, and incorporating vinegar—you can enjoy meals without compromising your health.
For more tips on managing blood sugar and staying healthy, visit Better You Rx, your trusted partner in diabetes-friendly solutions and resources.
