Managing blood sugar for type-2 diabetes can be a challenge. What, when, and how much to eat can get confusing. And for many, lowering blood sugar might mean giving up the foods they love.
But it doesn’t necessarily have to be that difficult. Making simple substitutions here and there can help prevent a surge in blood sugar and insulin, and help keep levels under control.
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It’s all about making informed choices in regards to food selection and serving size.
Starchy foods are a big part of the Standard North American Diet. Pasta, bread, and even fruits and vegetable staples like bananas and potatoes are very high in starch. Starchy foods are packed with carbohydrates that can lead to spikes in blood sugar with the potential to be detrimental to people with metabolic conditions.
One option to try is portion control. But let’s face it, that isn’t easy and often leaves people wanting more.
Substitution is the best way to curve the intake of starchy food to help manage blood sugar. Non-starchy foods can provide a hint of sweetness, plenty of nutrition, and make little impact on blood sugar. Here are some are accessible starchy food alternatives:
- Sweet potato in place of white potato. Sweet potatoes are delicious and a rich source of vitamin A and other valuable nutrients. They can take the place of white potato in virtually any situation.
- Baby corn in place of cobs or kernels. Corn is a high-starch vegetable, but bay corn is picked prematurely before starch and sugar levels get too high. Watch out for high-salt content in canned baby corn.
- Berries instead of banana. Bananas are very high in starch and sugars and are not the best fruit option for people struggling to control blood sugar. Opting for berries or citrus fruit is a simple substation.
- Whole grain or zucchini noodles instead of white pasta.
Limiting the intake of starchy foods can help regulate blood sugar and potentially reduce the risk of type-2 diabetes. Regular blood sugar levels promote healthy insulin production and can be done by making a few simple substitutions in your daily routine.
Several other factors can influence blood sugar, but this is a good place to start. Speaking with your doctor can help you come up with a targeted treatment approach.
Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.
