Your blood sugar levels hinge on the habits you adhere to on a regular basis. For instance, when you exercise regularly, eat meals that contain a good mix of protein and healthy fat, stay hydrated, manage your stress levels and get quality sleep, you should experience balanced blood sugar levels. However, when you sit for most of the day, skip breakfast and frequently eat processed foods high in saturated fat, refined carbohydrates and added sugar, you may see your blood sugar levels rise. But there is one habit that many people living with diabetes and prediabetes may not realize they’re doing—one that, instead of helping them with their condition, is actually hindering their ability to control their blood sugar levels.
Getty Images
What Is the #1 Habit You Should Break for Better Blood Sugar Balance?
And that’s not the smartest move. Here’s the deal: There are three different types of carbs found in food—sugar, starch and fiber. And they each have varying effects on blood sugar levels. Each of these carbs can be classified as simple or complex depending on their structure and how quickly they are absorbed into the bloodstream.
Simple carbs—found in sweeteners like table sugar and juices—are made up of one or two sugar molecules that can be easily broken down, utilized as an immediate source of energy and cause a rapid rise in blood sugar levels.
On the other hand, certain types of starch like slowly digestible starch and resistant starch found in vegetables, legumes and whole grains are complex carbohydrates with long chains of sugar molecules that take longer to digest—which means they cause blood sugar levels to rise more slowly.
While simple carbs and starch both break down into sugar molecules, fiber is a unique complex carbohydrate found in plant foods that cannot be digested. And it plays a pivotal role in slowing down the absorption of sugar and subsequently preventing blood sugar spikes—making it an important carbohydrate for blood sugar control.
How Eating More Fiber Can Help You Balance Your Blood Sugar Levels
When you’re looking to achieve better blood sugar, it’s easy to focus on the quantity over the quality of carbs you consume. But research has shown that gradual improvements in fiber intake can help you strike that balance.
There are two types of fiber that aid in blood sugar control:soluble and insoluble. Just as the name implies, soluble fiber combines with water in the gut to form a gel-like substance that can slow down the absorption of glucose, which helps prevent blood sugar surges and lowers the risk of type 2 diabetes. Soluble fiber also binds to cholesterol in the intestines and removes it from the body through your stool. This process may reduce cholesterol levels, and prevent diabetes complications like heart disease. Examples of carbohydrates that contain soluble fiber include apples, berries, oats, beans, peas and avocados.
How to Eat More Fiber Every Day
Now that you know fiber-rich carbohydrates are an important part of a blood-sugar-friendly diet, here are several tips you can use to add more of them to your meals and snacks:
The Bottom Line
Rather than avoiding all carbohydrates out of fear they’ll jack up your blood sugar levels, focus on consuming fiber-rich carbs—which have been proven to aid in blood sugar control. By including a variety of fiber-packed fruits, vegetables, beans, legumes, nuts, seeds and whole grains in your diet, not only will you balance your blood sugar levels, you’ll also reduce your risk of diabetes complications like cardiovascular disease and other conditions, such as obesity. Paired with quality protein and healthy fats, fiber may be the missing piece to your overall healthy diet.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
