From eatingwell.com
By Kaitlin Ahern
Spoiler, you can still eat carbs
KEY POINTS
- When you have diabetes, you can still eat fruit and have healthy blood sugar levels.
- You also don’t have to eat a low-carb diet, but the type of carbs and portion size matters.
- Drinking water, walking and managing stress are other ways to support healthy blood sugar.
Thanks to the internet and social media, it’s never been easier to access health and wellness content. That’s a good thing when it raises our awareness of things like the importance of healthy blood sugar, but sometimes it can be tough to separate fact from fiction.
Here, two certified diabetes educators help us bust the most common myths about managing blood sugar (whether or not you have insulin issues) and explain what to believe instead.
Myth #1: You Shouldn’t Eat Fruit
As a dietitian and diabetes educator, Kaitlin Hippley, M.Ed., RDN, LD, CDCES, says one myth she hears all the time is that fruit is “too high in sugar” and should be avoided when you’re trying to manage your blood sugar.
“In reality, whole fruit contains fibre, vitamins and antioxidants that help slow how quickly sugar is absorbed,” Hippley says.
In fact, one meta-analysis that looked at 19 randomized controlled trials (the gold standard in research) found that eating more fresh or dried fruit significantly lowered fasting blood sugar levels in participants with diabetes.
Rather than cutting out these nutrient-rich foods, Hippley recommends eating fruit in balanced portions and pairing it with protein or healthy fats to support steadier blood sugar. Think: an apple with peanut butter, a cup of berries with Greek yogurt, or a small handful of raisins and almonds.
Myth #2: You Have to Eat a Low-Carb Diet
Nope—not all carbs are “bad” when it comes to blood sugar, says Erin Palinski-Wade, RD, CDCES.
“You do not need to follow a low-carb or no-carb diet to manage blood sugar levels,” Palinski-Wade says. Rather, she says, you should pay attention to the type and amount of the carbs you’re eating.
Focus on healthy portion sizes of high‑fibre, minimally processed carbs like legumes, whole grains and fruit paired with protein, healthy fats and movement after meals to help blunt spikes and improve overall blood sugar patterns, she says.
Getting plenty of fibre not only helps with blood sugar control, it’s also a boon for weight management, digestive health, and heart health. That’s why adults should aim to eat between 22 and 34 grams of the nutrient each day.
Hippley says to spread your carbs evenly throughout the day for healthier blood sugar and energy levels. For example, you could have oatmeal with nuts and berries for breakfast, followed by a big leafy green salad with chickpeas for lunch, and then a whole-wheat pasta dish for dinner.
Myth #3: Foods Labelled “Sugar-Free” Won’t Affect Your Blood Sugar
Getty Images. EatingWell design
Beware sneaky marketing claims on packaged foods. Just because a food is labelled “sugar-free” or “zero-sugar,” that doesn’t mean it won’t impact your blood sugar.
“Those products can still contain carbohydrates that raise glucose levels,” Hippley says.
She suggests looking at the total carbohydrates, fibre and protein on a food’s nutrition label to help you consider how it might fit into a balanced meal.
Myth #4: You Can’t Eat Dessert
You absolutely can eat dessert and still have healthy blood sugar.
“Managing blood sugar is about balance, not restriction,” Hippley says. “Dessert can fit into a blood sugar–friendly plan when you pay attention to portion size, frequency and overall balance, like pairing it with protein, fibre or healthy fats."
Try “ice cream” made with frozen bananas, for example, or make a mousse with Greek yogurt instead of heavy cream.
Other Strategies for Healthy Blood Sugar
- Hydrate and Move: “Drinking water and taking a short walk afterward can also help keep blood sugar steady,” Hippley says. Staying well hydrated is key because more water dilutes the sugar in your blood. And research shows just a 10-minute walk right after eating can help keep blood sugar levels steady.
- Eat More Avocados: This fruit is packed with fibre and healthy fat, both of which can help keep blood sugar steady and may help reduce the risk for type 2 diabetes. “Try swapping out a source of saturated fat or refined carbohydrate with avocado,” Palinski-Wade suggests. Add sliced avocado instead of cheese to a sandwich, or spread mashed avocado on whole-grain toast instead of butter.
- Add Legumes to Your Plate: Research shows an eating plan that includes legumes like lentils, beans and chickpeas may improve overall metabolic health, including blood sugar markers. “Try adding a half-cup of beans into salad or soups or snacking on dry-roasted chickpeas to boost your intake of fibre and slow-digested carbohydrates to help balance blood sugar levels,” Palinski-Wade says.
- Stick to a Consistent Sleep Schedule: Both a lack of sleep (getting less than the recommended seven or more hours per night) and an inconsistent sleep schedule are linked to higher blood sugar levels and worse control of blood sugar after meals. So try to get enough shut-eye each night, and avoid late nights in favour of consistent bedtimes and wake-up times, even on the weekends, Palinski-Wade says.
- Manage Stress: “Chronic stress can raise blood sugar levels by affecting hormones such as cortisol,” Hippley says. Practicing stress-reducing techniques such as meditation, deep breathing or gentle movement like yoga can help combat these effects.
- https://www.eatingwell.com/blood-sugar-myths-to-stop-believing-11928787
