Use these 6 swaps to lower your blood sugar levels

You probably know that managing blood sugar levels will help you to keep your diabetes under control.

You may have been told by your doctor to “eat less carbs” or “watch sugar intake.”

These suggestions, however, may not be enough to benefit you.

If you focus on what you cannot eat and the restrictions, eating can feel like punishment. When your diet leaves you feeling deprived and frustrated you are unlikely to stick with it very long.

Simple substitutions can be made to improve your blood sugar levels.

Here are six swaps to help you achieve this:

Instead of white bread, use sourdough bread

The flour used to make white bread has been refined, removing most of the nutrients. Refining also increases the speed and ease of absorption by your body of carbohydrates found in white bread. This results in an increase in blood sugar.

Sourdough Bread is made from fermented dough. This appears to help slow the absorption and regulate blood sugar levels.

You can reduce your risk of a blood-sugar spike by switching to sourdough bread instead of white or whole grain bread.

Oatmeal instead of sugary cereal

Many cereals for breakfast are made from refined grains with added sugars. This can cause blood sugar levels in your body to soar.

Whole grains like oatmeal are rich in fiber. Fiber can regulate blood sugar by slowing digestion. Whole grains contain carbohydrates but they have a lower Glycemic Index, meaning they do not cause as much of a spike in your blood sugar.

Brown Rice instead of White Rice

Another grain stripped of nutrients and fiber is white rice.

Brown rice is a whole-grain that contains the natural nutrients and fiber of the grain.

Brown rice contains extra fiber that helps prevent blood sugar spikes. The extra nutrients and antioxidants found in brown rice can help to protect your body against diabetes-related tissue damages.

Nuts instead of Chips

If you are in the mood for an instant snack, it can be tempting to reach for a bag or other processed food. These greasy, salty snacks are not good for your blood sugar.

Almonds, peanuts and pistachios make a better snack. These nuts are rich in protein, fiber, healthy fats and other nutrients that help to regulate blood sugar levels.

Nuts are a healthy snack that can help you stay fuller for longer and avoid overeating.

Berries instead of Candy

If you want something sweet to satisfy your sweet tooth, try fresh fruit and berries rather than candy or sugary snacks.

Berries such as strawberries, blueberries, and raspberries are rich in antioxidants and fibre. Even though berries contain sugar, their natural sugars are less likely than added sugars to cause blood sugar spikes.

Tea instead of soda

If you have a tendency to have high blood glucose, soda is not the best drink for you. In addition to being loaded with sugar, soda also contains high-fructose corn syrup.

Sugars like high fructose can be harmful to blood sugar levels. The sugar is quickly absorbed into your system and can cause a spike in your blood sugar.

Tea is much healthier for your blood sugar and overall health. Many different teas are available, and all of them may be beneficial to people with high blood-pressure.

Select a tea that you can enjoy with no sugar. Making your own tea is better than buying pre-made teas because you will avoid any sugar.