Swap out unhealthy foods for these to lower your glucose!
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1) Swap your regular white flour with coconut or almond flour for your next homemade cake, cookie, or bread. It can make all the difference, and it can help prevent your blood sugar from skyrocketing. Coconut flour and almond flour have a lower glycemic index rating than white flour. And studies show that each will have a much more mild impact on blood glucose levels than white flour, due mainly to their fiber content.
2) Coconut flour, like almond flour, supplies a great portion of dietary fiber. In fact, just a quarter-cup of coconut flour contains over 35% of the recommended daily intake for fiber, which is more than four times the amount of fiber within all-purpose flour.
3) Refined grain products are high-carb, high-starch, low-fiber foods which will surely spike your blood sugar if you aren’t careful. But products which are made with true whole grains supply the the whole grain kernel. That means, unlike refined grains, they contain the most nutritious portions of each grain, including the bran, the endosperm, and the germ. Whole grains also give you glucose-lowering fiber, plus diabetes-fighting B vitamins, cardiovascular-aiding minerals, like iron, magnesium, and zinc, and even anti-inflammatory antioxidants, like phytic acid, ferulic acid, and lignans.
4) A recent meta-analysis concluded that consuming three one-ounce servings of whole grains daily may lower the risk of heart disease by 22%. Other studies have shown that consuming whole grains, especially over refined grains, can also lower the risk of stroke, aid weight loss, reduce fasting blood sugar levels, and increase insulin sensitivity.
5) Traditional pastas are made from refined grains and refined flour, so they can spike your blood sugar. But you can make pasta noodles directly from glucose-lowering vegetables, like carrots and zucchini. Simply use a spiralizer to create your noodles from fresh produce.
6) Carrots supply pectin, a form of soluble fiber which has been shown to improve blood sugar levels and blood sugar-related hormone function, while reducing levels of artery-clogging LDL cholesterol. Spaghetti squash is low in calories, but rich in fiber and anti-diabetes, cancer-fighting antioxidants, including beta carotene and vitamin C.