5 food alternatives in your meals that help reduce high blood sugar

Traditional pasta may not be a bad choice in itself, but chickpea or lentil pasta typically provides higher amounts of fiber and protein compared to white pasta, according to a report by Verywell Health.

Fiber, depending on its type, helps slow down the movement of food in the digestive system, while protein can slow down the emptying of the stomach and contribute to the stimulation of insulin secretion. The combination of these factors may lead to a slower rise in blood sugar levels after eating.

Many sweetened breakfast cereals contain refined grains and added sugars, in exchange for relatively limited amounts of fiber and protein, which may make the carbohydrates in them quickly digestible and absorbable.

An easily prepared alternative is overnight soaked oats with plain Greek yogurt and berries.

Oats contain soluble fiber known as beta-glucan, which forms a gel-like substance in the digestive system that may help slow down the digestion of carbohydrates. This type of fiber is also associated with other benefits, including helping to lower bad cholesterol levels.

A white bread meal with jam may combine refined carbohydrates and added sugars, with relatively little fiber, protein, and fat, making it a quick-digesting meal.

Whole grain bread usually contains a higher amount of fiber. When buying bread, it is advisable to review the ingredients list and choose the product where whole grains are among the first ingredients, while comparing the fiber content between products.

For a more balanced meal, replace jam with peanut butter and fresh berries. Peanut butter provides protein and unsaturated fats, while berries add fiber and natural sweetness.

This combination may help slow the early rise in blood sugar and promote a feeling of satiety, while paying attention to portion size, as bread and berries are still sources of carbohydrates.

The amount of added sugar in flavored yogurts varies greatly from one product to another, but some may contain significant amounts of added sugars.

In contrast, plain Greek yogurt generally contains less sugar and more protein compared to many flavored yogurts.

Berries, peaches, or any preferred fruit can be added to provide a natural sweet taste, along with nuts or seeds for fiber, unsaturated fats, and a little protein.

Eating carbohydrates as part of a snack that combines more than one nutrient, such as Greek yogurt with berries, may lead to a slower rise in blood sugar compared to eating the same amount of quickly digestible carbohydrates alone.

A regular large bagel may contain a large amount of refined carbohydrates, while a whole grain English muffin is usually smaller in size and may provide a higher amount of fiber, depending on the type of product.

To increase the nutritional value of the meal, an egg can be added for protein, or avocado for fiber and unsaturated fats.

Combining carbohydrates, protein, fats, and fiber may help slow down digestion and make the rise in blood sugar more gradual compared to eating the bagel alone.

Choosing these alternatives does not necessarily mean giving up carbohydrates or excluding favorite foods, but rather is more about the type of carbohydrates, portion size, and what is eaten with them.

Adding sources of fiber, protein, and healthy fats to the meal can make it more balanced, while the total amount of carbohydrates remains an important factor in blood sugar response.

For people with diabetes or those monitoring blood sugar levels for health reasons, the response varies from person to person, so personalized dietary recommendations remain the responsibility of a doctor or dietitian.