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       Healthy Eating For Blood Sugar Control
       By: Road2HardCoreIron Date: September 28, 2023, 1:39 pm
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       Healthy eating for blood sugar control
       If you have diabetes, your healthy eating plan should not be
       that different from a healthy eating plan for someone without
       diabetes. In fact, the American Diabetes Association (ADA)
       echoes the dietary guidelines recommended for the general
       public: A diet centered on fruits, vegetables, whole grains,
       legumes (peas and beans), and low-fat dairy products.
       How carbs fit in
       However, you'll want to pay special attention to your
       carbohydrate intake. For most people with diabetes,
       carbohydrates should account for about 45% to 55% of the total
       calories you eat each day.
       Make sure you choose your carbohydrates wisely — ideally, from
       vegetables, whole grains, and fruits.
       Try to avoid highly refined carbohydrates such as white bread,
       pasta, and rice, as well as candy, sugary soft drinks, and
       sweets. Refined carbohydrates tend to cause sharp spikes in
       blood sugar, and can boost blood triglyceride levels.
       The facts on fiber
       Vegetables, fruits, and whole grains not only provide more
       nutrition per calorie than refined carbohydrates, they also tend
       to be rich in fiber. Your body digests high-fiber foods more
       slowly — which means a more moderate rise in blood sugar.
       Fiber comes in two forms: insoluble fiber, the kind found in
       whole grains, and soluble fiber, found in beans, dried peas,
       oats, and fruits. Soluble fiber in particular appears to lower
       blood sugar levels by improving insulin sensitivity, which may
       mean you need less diabetes medicine.
       In addition, a number of studies suggest that eating plenty of
       fiber reduces the chances of developing heart disease — and
       people with diabetes need to do all they can to lower their
       risk.
       For more smart strategies for controlling your blood sugar,
       check out Living Well with Diabetes , a Special Health Report
       from Harvard Medical School.
       Image: nitrub/Getty Images
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