Ever feel like your blood sugar is on a wild ride after eating? You’re not alone. Many of us worry about how our favorite carb-rich foods might be affecting our health. The good news is, you don’t have to give up bread, rice, or potatoes to keep your blood sugar steady. There are smart ways to enjoy these foods without sending your levels through the roof.
Blood sugar spikes happen when your blood sugar goes up to 180 mg/dL or higher after a meal. While common for people with diabetes or pre-diabetes, even those without these conditions can experience them, especially as they get older or if they carry extra weight. Keeping blood sugar in a healthy range, ideally between 70 and 140 mg/dL, is important for long-term well-being. The good news? You can prevent these spikes in most cases, often without cutting back on your favorite carbs.
I’m 51, and I know I have a family history that puts me at risk for things like obesity and type 2 diabetes. But my average blood sugar is pretty good, usually staying between 80 and 120 mg/dL. How do I do it? I eat plenty of bread, rice, potatoes, and fruit. The trick isn’t to avoid carbs, but to pay attention to a few key things. Here are six simple strategies that help me keep my blood sugar in check. (Based on the expertise of Mario Kratz, PhD)
6. Minimize Foods With a High Glycemic Index
Think of the glycemic index (GI) as a way to measure how much a food makes your blood sugar go up. Foods with a high GI, like white rice, corn flakes, white bread, or soda, can make your blood sugar jump almost as much as eating pure sugar. If your meals are mostly high-GI foods, your blood sugar might look like a roller coaster all day.
A good first step is to try to stay away from foods with a GI over 60. For example, swapping out corn flakes for steel-cut oats, using sourdough rye bread instead of white bread, or choosing a sweet potato over white rice can lower your blood sugar levels by a good amount, even if you eat the same amount of carbs overall. I’m not super strict about this, but when I do eat a high-GI food, I make sure to use one of the other strategies we’ll talk about to help balance things out.
5. Eat Starchy Foods After Retrogradation
