5 healthy foods to avoid high blood sugar

Nutritionist Nguyen Thi Thu Huyen, Department of Nutrition, Tam Anh General Hospital, Hanoi, said using starch properly provides energy and maintains brain activity. Below are the types of starch that diabetics should eat.

Brown rice

Unlike white rice that has been thoroughly milled, brown rice still retains the bran layer rich in fiber, B vitamins and minerals. Thanks to its high fiber content, brown rice slows down the absorption of glucose into the blood, limiting post-meal hyperglycemia. Feeling full longer also helps patients control portion sizes and weight.

Whole grain oats

This type of starch contains beta-glucan – a form of soluble fiber that can slow digestion and stabilize blood sugar. Oats also help reduce blood fat and bad cholesterol, thereby preventing cardiovascular disease – a common complication in people with diabetes. However, patients need to distinguish whole-grain oats from processed instant products, which often contain added sugar and have a higher glycemic index.

Sweet potato

Sweet potatoes have a lower glycemic index than potatoes and white rice, and are rich in fiber, vitamin A, and antioxidants. When eating boiled or steamed sweet potatoes, diabetics can control blood sugar better than fried, grilled or prepared with sugar and condensed milk. Eating the whole potato skin (after washing) helps increase fiber intake.

Beans

Green beans, black beans, red beans, lentils or chickpeas are also healthy sources of starch. Starch in beans is digested slowly, helping blood sugar increase slowly, avoiding sharp fluctuations after meals. Beans are also rich in plant protein, fiber and minerals that both provide energy and limit hunger. Combining beans in soups, salads or cooking with whole grains helps make meals more diverse and balanced.

Whole grains

Black bread, whole wheat noodles, brown rice vermicelli or quinoa are also suitable choices for people with diabetes. Compared to refined grains, whole grain products retain most of the fiber and micronutrients. Thanks to that, they have a low glycemic index and stable blood sugar control. Quinoa contains all the essential amino acids, suitable for people with diabetes who need to control weight and blood fat.

Besides choosing the right type of starch, the way it is prepared also significantly affects blood sugar. Starches that are overcooked, finely ground or fried often cause blood sugar to rise quickly. On the contrary, boiling, steaming, medium cooking and combining with fiber, protein, and healthy fats will slow down glucose absorption. For example, eating brown rice with green vegetables and steamed fish is much more beneficial than eating plain white rice.

Expert Huyen recommends that people with diabetes need to divide portions into small portions, eat on time and monitor blood sugar after meals to clearly understand the body’s reaction to each type of food. Each person may respond differently, so the diet needs to be individualized according to your doctor’s advice.