What you eat can impact your blood sugar levels, but being mindful of food pairings can help to improve these.
A health expert explained the best types of foods to manage your levels, and the best way to eat them.
Those concerned about their blood sugar levels should prioritise protein, healthy fats and fibre, according to health coach and functional diagnostic nutrition practitioner, Elizabeth Katzman.
She told GB News: “Focus on high-quality protein such as fish, eggs and beef, and healthy fats such as nuts, seeds and olive oil.
Chickpeas are high in fibre and protein
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“Include natural fibre like non-starchy vegetables to slow down sugar absorption. If consuming packaged foods, aim for a 5:1 ratio of carbs to dietary fibre.”
The expert suggested pairing carbohydrates with fibre and healthy fats as this “slows the uptake of glucose into the bloodstream”.
She suggested a snack of peanut butter with apples or crackers, or Greek yoghurt with your dessert. The Prevention Center For Heart & Brain Health confirmed the benefits of this.
Experts stated: “Pairing carbohydrates with your choice of healthy fat, fibre or quality protein is an extremely effective and intuitive method for promoting blood sugar stability.”
When putting a blood sugar-friendly meal together, Elizabeth suggested: “Start meals with fibrous vegetables, followed by proteins and fats, and end with carbohydrates. This can blunt blood sugar spikes by up to 70 per cent.”
Another way to manage glucose levels is to consider having a tablespoon of vinegar, such as apple cider vinegar, in water before a meal.
“It can reduce sugar spikes by up to 30 per cent,” the health pro explained.
However, experts at the Diabetes Action Research and Education Foundation said when you consume the condiment will impact how well it works.
The expert recommended drinking apple cider vinegar
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They said: “Vinegar is only effective at reducing blood sugar following the consumption of high glycemic index carbohydrates.”
Finally, Britons are encouraged to check the labels of anything they are eating, as hidden sugars can wreak havoc on their health.
Elizabeth said: “Avoid artificial sweeteners and added sugars, which can increase insulin resistance. Look for hidden sugars in ingredient lists.”
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