The 10 Best Foods To Control Diabetes And Lower Blood Sugar
If you have diabetes, you know how difficult it can be to manage your diet and control your blood sugar levels. Certain foods cause massive spikes while others actually lower blood sugar, but many people go through years of trial and error before they find out what works for them. Luckily, thanks to years of scientific findings, weve been able to determine what foods are better than others. In this article, well discuss the 10 best foods to control diabetes and lower blood sugar.
To get the most out of your food, consider diabetic meal planning. Planning and preparing meals ahead of time will reduce the likelihood of snacking or unhealthy eating and will help you save time and energy throughout the week.
Non-starchy vegetables are one of the best foods you can eat as a diabetic. Not only will they fill you up, but theyre full of essential vitamins and minerals that help regulate your blood sugar. Since theyre a whole food with trace amounts of sugar and high levels of fiber, you can eat as many non-starchy vegetables as you want without having to worry about high blood sugar spikes. To get the most out of your non-starchy vegetables, choose fresh, canned, or frozen vegetables that have no added salt or sauce.1 Some examples of non-starchy vegetables include the following:2
Worst Grocery Foods With The Most Sugar
“Americans’ over-consumption of sweeteners has been linked to an array of health issues, including an increased risk of obesity, diabetes, heart disease, and stroke,” says David Zinczenko, author of the bestselling book Zero Sugar Diet. “And you’ll find them in the foods you’d least expect.”
As a result, the USDA has issued guidelines, recommending Americans keep their consumption of added sugars per day to no more than 10% of overall calories, for an average of 47 grams or 12 teaspoons a day. Most Americans are unknowingly consuming an average of over triple that recommendation. So what can you do to cut back?
Start by avoiding these grocery foods that are packed with sugar. And while you’re making healthier changes, try out any of the 21 Best Healthy Cooking Hacks of All Time.
Should I Limit The Amount Of Sugar I Consume
Because of the health risks associated with added sugars, its recommended that you watch your sugar intake.
The World Health Organization recommends:
- Adults and children should reduce their intake of sugar to less than 10% of their total daily energy intake. On average, this equals about 12 teaspoons of sugar per day for an adult. This include all added sugars, as well as the naturally-occurring sugars in honey, fruit juices, syrups and fruit-juice concentrates.
- Reducing your intake to less than 5% of total energy intake would provide even more health benefits.Read the nutrition panel on the food label. If the total sugar exceeds 15g of sugar per 100g of the food, check the list of ingredients to see if any added sugars are high on the list. For more information, see Where do I find added sugars on food labels?, below.
Read Also: How To Come Sugar Disease
Understanding The Difference Between Starches Fiber And Sugars
Like fiber, starches are complex carbs, but our bodies can break these complex carbs down and turn them into glucose.
Fiber is a complex carb that our guts are unable to break down as easily as sugar. Fiber is made of long chains of carb molecules that come from plants. It holds things in the gut, such as cholesterol, simple carbs and water. Holding cholesterol in the gut makes fiber heart healthy, helping to fight atherosclerosis, which leads to plaque build-up in the arteries.
Keeping simple carbs from being digested also helps dull a spike in blood sugar. This is why consuming fruit juices isnt as healthy as real fruit. Juicing removes the pulp, which contains all of the fiber, and this leads to blood glucose spikes. Keeping water in the gut also allows for the smooth passage of stool and can help prevent colon cancer and diverticulosis, a condition that occurs when pouches form in the colon or large intestine. The recommended amount of fiber varies according to age and sex, but the average 2,000 daily calorie diet should include at least 28 grams of fiber per day.
Similar to fiber, sugar alcohols are a form of carbohydrates that are not readily digested. They are small molecules that have an alcohol added to them . Sugar alcohols often are used in sugar-free foods. They do contain calories, but much less than sugar and with less of an effect on insulin levels.
Foods That Have More Sugar Than You Think
Sugar is in seemingly everything these days — even some of your favorite “healthy” foods.
Watch out for sugar-ridden foods masked by claims like “all-natural.” Sugar’s natural, but too much of it isn’t healthy.
If you’re not careful about reading the nutrition facts labels on your food, you may end up working against your health goals without even knowing it. One common pitfall is buying foods because of their face-level marketing claims — all-natural, whole-grain and the like.
Underneath those claims, though, added sugar may lie disguised as something healthier or fancier on the ingredients label. I’m looking at you, agave nectar. Have you been eating more sugar than you thought? Find out if any of your favorite foods are on this list of 11 common foods surprisingly high in sugar.
Our Health & Wellness newsletter puts the best products, updates and advice in your inbox.
Recommended Reading: How To Control High Sugar Level Immediately
Are Low Or Sugar
Sugar detox or quit-sugar diets may completely restrict all sugar or just added sugars from your diet. This can result in short-term weight loss but may not be sustainable.
A zero-sugar diet would involve cutting out all fruit, vegetables, milk and some grains and legumes because of their natural sugar content. This puts a person at risk of nutritional deficiencies and is not in line with Australias Dietary Guidelines.
In this case it’s nearly impossible to get enough nutrients and fibre without taking supplements. Healthy carbohydrates are also needed for the beneficial gut bacteria that keep your digestive tract healthy.
However, restricting added sugars is sensible since these are common in energy-dense, nutrient-poor discretionary foods and drinks.
Dress Your Meals Withextra Virgin Olive Oil
Extra-virgin olive oil can be a powerful addition to meals. Here’s why:
- Helps reduce the effect of eating high-glycemic foods: A 2016 study found that the addition of extra-virgin olive oil to a high-glycemic meal “blunts” the blood glucose response after the meal for people with Type 1 diabetes, helping to stabilize blood sugars and prevent fluctuations.
- Reduces the risk of Type 2 diabetes: A 2017 review of studies found that eating olive oil may help manage and prevent Type 2 diabetes.
Olive oil is also rich in healthy fats and antioxidants that help reduce inflammation and risk of heart disease.
Don’t Miss: Reduce Sugar Level Immediately
Simple Food Swaps To Help You Avoid Hidden Sugars
Trying to lower your sugar intake? You may be surprised to find many unsuspecting foods are high in sugar. The good news is that just a few small changes to your diet could help you avoid hidden sugars and still enjoy amazing food.
Lathering toast with your favourite jam could have you consuming more sugar than you think. Try using a nut butter, or even making your own, that has minimal or no added sugar.
We collect information about the content you use across this site and use it to make both advertising and content more relevant to you on our network and other sites. This is also known as Online Behavioural Advertising. You can find out more about our policy and your choices, including how to opt-outhere. Taste may receive an affiliate commission if you buy through our links. Learn more.
Ketchup Is A Secret Sugar Bomb
Ketchup is the perfect partner for savory snacks like French fries, hot dogs, and burgers. But in addition to being delicious, its actually shockingly high in sugar.
If you use two tablespoons to dip your fries in and lets be honest, we all go back to the bottle for a second or third squeeze youll be consuming about a third of your daily recommended sugar intake.
You May Like: How To Reduce Sugar Level Immediately
If You Use Dressing You Could Be Dousing Your Salad In Sugar
Though the sugar content in salad dressing varies widely by brand and flavor, you might be consuming far more sugar than you think when you sit down to a bowl of greens.
Labels On The Back Of Packaging
It’s important to look for the “of which sugars” figure on nutrition labels, which is part of the carbohydrate information.
While this does not tell you the amount of free sugars, it’s a useful way of comparing labels and can help you choose foods that are lower in sugar overall.
Look for the “Carbohydrates of which sugars” figure on the nutrition label.
Products are considered to either be high or low in sugar if they fall above or below the following thresholds:
- high: more than 22.5g of total sugars per 100g
- low: 5g or less of total sugars per 100g
If the amount of sugars per 100g is between these figures, that’s regarded as a medium level.
The “of which sugars” figure describes the total amount of sugars from all sources free sugars, plus those from milk, and those present in fruit and vegetables.
For example, plain yoghurt may contain as much as 8g per serving, but none of these are free sugars, as they all come from milk.
The same applies to an individual portion of fruit. An apple might contain around 11g of total sugar, depending on the size of the fruit selected, the variety and the stage of ripeness.
But sugar in fruit is not considered free sugars unless the fruit is juiced or puréed.
This means food containing fruit or milk will be a healthier choice than one containing lots of free sugars, even if the 2 products contain the same total amount of sugar.
You can tell if the food contains lots of added sugars by checking the ingredients list.
Read Also: High Blood Sugar What To Do
Our Top List Of 31 Common Foods That Are High In Sugar
How muchsugar do you eat in a day?
If you dont know the answer to this question, you might be in for a shocking revelation. Many foods have a surprising amount of sugar added to them, and those numbers can add up quickly. Read on to learn about some common foods that have a high sugar content.
Are All Carbs Created Equal
This blog is written in conjunction with Wyndham Bonett and Lee Weber, FSU medical students.
Rice, pasta, fruits and vegetables. These foods are all carbohydrates but not all carbs are created equal.
Youve probably heard the terms good carbs and bad carbs. Well, some forms of carbohydrates are better for you than others. Heres what you should know:
Don’t Miss: Sugar Tablet Before Or After Food
Top 7 Foods High In Potassium And Low In Sugar
Cheap and plentiful, bananas are a popular source for potassium, an important nutrient that we all need to get from our food.
But while bananas are typically affordable and accessible, theyre not everyones favorite food.
For starters, it can be hard to find organic bananas, and even harder to find bananas that are fair trade many prominent banana brands are known for their unethical labor practices.
As it turns out, bananas while a great source of potassium arent the only source of potassium readily available in your local grocery store.
So whether youre concerned about where the bananas came from, or you just dont want the extra sugar that comes with it, here are some healthy, potassium-loaded alternatives.
The following list is based on levels per 100-gram serving.
Canned Fruits And Veggies
Canned fruit is usually preserved in sugar to make it last longer on the shelf
You might think canned fruit to be relatively healthy, and you wouldnt be entirely wrong. While the canned fruit itself and its nutritional value remains more or less intact, the heavy syrup it is preserved in is the sugary culprit. For perspective, half a cup of pears canned in their own juice contains roughly 40% of your daily sugar allowance. Stick with fresh fruit for maximum nutrition with minimal calories.
Don’t Miss: Sugar Increase Symptoms
Why You Should Eat Less Sugar
Added sugars contribute additional calories to food without also contributing nutrients. As a result, people trying to lose weight may want to avoid foods high in sugar. People with conditions that affect blood sugar control, like diabetes, should also avoid sugary foods.
Sugar has an effect on many body systems, including:
Adding sugar to foods and beverages increases their caloric density without also increasing their nutritional value. Sweetening foods also makes them easier to overeat. This may make it difficult to lose weight or maintain a healthy weight.
Added sugars in the diet are associated with a higher risk of developing type II diabetes. For adults with diabetes, consuming too much sugar can also interfere with blood sugar control.
All forms of sugar allow bacteria to multiply and grow, promoting tooth decay. Consuming foods and beverages with either natural or added sugars increases the chances that you will develop cavities, especially if you dont practice good oral hygiene.
How Much Sugar Can We Eat
The government recommends that free sugars sugars added to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées should not make up more than 5% of the energy you get from food and drink each day.
- Adults should have no more than 30g of free sugars a day, .
- Children aged 7 to 10 should have no more than 24g of free sugars a day .
- Children aged 4 to 6 should have no more than 19g of free sugars a day .
- There’s no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it. Find out more about what to feed young children.
Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on.
For example, a can of cola can have as much as 9 cubes of sugar more than the recommended daily limit for adults.
Find out what the top sources of free sugars are.
Sugars also occur naturally in foods such as fruit, vegetables and milk, but we do not need to cut down on these types of sugars.
Be aware that these are included along with free sugars in the “total sugars” figure that you’ll see on food labels.
Find out more about nutrition labels and sugar for help on how to tell the difference.
Read Also: Can We Control Sugar Without Medicine
Beans Peas And Lentils
Legumes are nutrient dense and have a low glycemic index, making them a great addition to diabetic-conscious meals. Some common legumes are lentils, beans, peas, and chickpeas. Legumes are also high in fiber, which helps keep blood sugar from spiking since the fiber slows the breakdown of the foods. Try making a hearty lentil soup or having a chickpea hummus to dip veggies into.
Labels On The Front Of Packaging
There are labels containing nutrition information on the front of some food packaging.
This includes labels that use red, amber and green colour coding, and advice on reference intakes of some nutrients, which can include sugar.
Labels that include colour coding allow you to see at a glance if the food has a high, medium or low amount of sugars:
- red = high
- amber = medium
- green = low
Some labels on the front of packaging will display the amount of sugar in the food as a percentage of the RI.
RIs are guidelines for the approximate amount of particular nutrients and energy required in a day for a healthy diet.
The reference intake for total sugars is 90g a day, which includes 30g of “free sugars”.
For more information, see Food labels.
Read Also: Sugar Tablets Side Effects
Stryve Foods Adds More Than 4000 New Convenience Store Locations Including Speedway And Circle K
Surges Past 30,000 Retail Location Benchmark for Distribution of its Healthy Air-Dried Meat Snacking Products
High Protein NO SUGAR
PLANO, Texas, Oct. 11, 2021 — Stryve Foods, Inc. , an emerging healthy snacking platform disrupting traditional snacking categories and a leader in the air dried meat snack industry in the United States, today announced that it added another 4,000+ net new convenience store and retail locations in the last quarter. These additions were led by approximately 2,600 Speedway and 1,400 Circle K locations to the distribution footprint for its popular all-natural air-dried meat snacking products sold under the Stryve, Kalahari, and Vacadillos brands.
With this strong new convenience store growth, as well as an additional region of Costco, Stryve has expanded its retail footprint to more than 30,000 retail locations.
The new Speedway distribution launches of approximately 2,600 locations represent more than 3/4 of Speedways U.S. footprint. The 1,400 Circle K locations come from the Grand Canyon, Rocky Mountain and South Atlantic regions and adds about 20% of Circle Ks total U.S. base to Stryves distribution portfolio.
About Stryve Foods, Inc.
Stryve distributes its products in major retail channels, primarily in North America, including grocery, club stores and other retail outlets, as well as directly to consumers through its e-commerce websites, as well as direct to consumer through the Amazon platform.