The #1 Whole Grain to Eat to Lower Blood Sugar, Recommended by a Dietitian

From eatingwell.com

You may be tempted to avoid carbs for better blood sugar control, but we think you should make room on your plate for this whole grain (at least) 

KEY POINTS

• Whole grains like barley are rich in fibre, which helps stabilize blood sugar.
• It has beta-glucan, a fibre that supports blood sugar control and reduces post-meal spikes.
• Barley’s antioxidants may lower inflammation—linked to diabetes risk and complications.

A common misconception about blood sugar control is that you should avoid all carbohydrates (carbs). While carbs raise blood sugar levels, not all foods with carbs affect the body in the same way. In fact, experts agree that you can (and should) eat certain carbs, like barley, when you have diabetes. 

There are many types of carbohydrates, ranging from simple sugars to complex whole grains. For people with diabetes, choosing the right type of carbs is key to maintaining stable blood sugar levels. Whole grains, in particular, are an excellent choice because they are rich in fibre, which helps slow the absorption of sugar into the bloodstream. Among the various whole grain options, one of the best choices for diabetes is barley. Keep reading to learn why barley stands out as a nutritious and diabetes-friendly grain.

Credit:  EatingWell

How Barley May Help with Blood Sugar Control

It’s a Whole Grain

A “whole” grain still contains all the parts of the plant—the bran, germ and endosperm. By consuming the grain whole, you reap the benefits of all the nutrients packed inside, like fibre, antioxidants, B vitamins and healthy fats. This combination of nutrients makes whole grains particularly beneficial for preventing and managing diabetes. One review study found that people who ate whole grains had a 24% lower risk of developing diabetes than those who rarely ate them.

For people with diabetes, research has also found a benefit of eating more whole grains. One study found that replacing refined grains with whole grains significantly lowered haemoglobin A1C levels, a measure of blood sugar management. Similarly, a meta-analysis concluded that whole-grain consumption supports improved glucose metabolism in folks with diabetes.

It’s Fibre-Rich

There are two types of dietary fibre—soluble and insoluble—and barley offers both. While they’re both important for overall health, soluble fibre is particularly beneficial for blood sugar management. This type of fibre has been shown to help lower blood sugar levels by slowing digestion and forming a thick gel in the digestive tract, which causes less glucose to be absorbed.

Beta-glucan is a type of soluble fibre that’s well-studied for its health benefits. When it comes to beta-glucan content, oats are typically given all the attention. However, barley contains just as much of this fabulous fibre. 

In one study, consuming 5 grams of beta-glucan daily for 12 weeks was enough to significantly improve haemoglobin A1C. Research also suggests that beta-glucan from barley may help improve post-meal blood sugar management and curb appetite.

It May Help Reduce Inflammation

Chronic inflammation and diabetes have an intertwined relationship. There’s evidence that chronic inflammation can increase one’s risk of developing diabetes, and, on the flip side, inflammation is also a complication of diabetes. Incorporating foods rich in antioxidants, like whole grains, can help neutralize the free radicals to blame for chronic inflammation.

All types of barley are rich in phytochemicals like phenolic acid, flavonoids, phytosterols and tocols (a form of vitamin E), all of which have antioxidant effects and may help combat chronic inflammation.

It’s Versatile and Budget-Friendly

Barley is a budget-friendly pantry staple that can be used in a variety of dishes, from soups to salads. Amp up the fibre content of your soup by combining barley with beans, or incorporate more fibre into classic soup recipes by swapping noodles for barley. This grain’s chewy texture and mild flavour also make it a great option for grain-based salads.

Tips to Enjoy Grains While Maintaining Healthy Blood Sugar

Grains aren’t off limits when you are working hard to keep your blood sugar from getting too high. Here’s how to make them a part of your diet while maintaining healthy blood sugar levels.

• Choose Whole Grains: Whole grains, such as oats, quinoa, brown rice and barley are excellent options to help stabilize blood sugar levels. These grains also provide essential nutrients like vitamins, minerals and antioxidants, making them a healthier choice for overall well-being. 
• Make Half Your Grains Whole: Replacing just one portion of refined grains on your plate with barley may help improve blood sugar levels. Multiple studies have found that mixing barley with white rice improved post-meal blood sugar levels in people with diabetes. This is good news if you love white rice or pasta, as it means you don’t have to go all-in on whole grains. Instead, simply try to make at least half of your grains whole. 
• Vary Your Grains: Barley has a similar nutrition profile to oats—a whole grain that’s linked to weight management and improved blood pressure and blood sugar levels. Barley comes in many forms, with pearled barley being the most common type you’ll find at the grocery store. Pearled barley is partially refined, which cuts down on cooking time but also reduces the fibre and nutrient content. For blood sugar management, opt for whole-grain barley—also called hulled barley—which is higher in fibre and essential nutrients. 

• Our Expert Take 

  Carbs don’t have to be off the table when you have diabetes. In fact, they can be incredibly helpful in managing your condition. Working closely with your healthcare provider and dietitian can help determine how many carbs you should eat daily. Prioritising fiber-rich carbohydrates like fruits, vegetables, whole grains and legumes is a solid strategy for lowering blood sugars. Whole grains, like barley, are not only packed with fibre but also offer essential nutrients that support optimal blood sugar control and overall health.

• https://www.eatingwell.com/best-whole-grain-to-lower-blood-sugar-12068452
  

Dietitians Say This Is the Best Time to Eat Carbs for Better Blood Sugar Management

From health.yahoo.com

When it comes to blood sugar management and the carbohydrates you're eating, there's much more thought put into the "what" and the "how much" than the "when." But is this the right approach, or is there actually a best time to eat carbs for better blood sugar?

Meet the experts: Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX; Sapna Peruvemba, M.S., R.D.N., a plant-based dietitian and Ph.D. student at Loma Linda University.

"The time of day at which you eat certain foods does matter to an extent when it comes to blood sugar balance, especially in those with type 2 diabetes," says Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX. Still, that doesn't mean you should be loading all of your carbohydrates for the day into one particular meal. 

Here, dietitians explain when and how to eat carbs for better blood sugar management, plus when it may be helpful to favour other macronutrients instead.

                                                                                                                        Getty Images

When is the best time to eat carbs for blood sugar?

So, is there a "best" time to eat carbs if you're trying to keep your blood sugar stable? "Yes, meal timing may play a role in blood sugar regulation, but I wouldn't tell everyone with diabetes or prediabetes that there is one universally 'best' time to eat carbohydrates," says Sapna Peruvemba, M.S., R.D.N., a plant-based dietitian and Ph.D. student at Loma Linda University. However, she does acknowledge that there is a relationship between your circadian rhythm (or internal clock) and glucose metabolism.

According to research in Frontiers in Physiology, the body's glucose tolerance (or ability to effectively process glucose) peaks in the morning and declines in the afternoon and evening. This may mean that the body is better able to handle carbohydrate-rich foods earlier in the day, but more research is needed. "The American Diabetes Association (ADA) considers this an emerging area of research, and the evidence isn't strong enough to recommend one specific eating schedule for everyone,"
Peruvemba says.

One situation in which timing does matter, whether you have diabetes or not, is when exercise is involved. "Carbohydrates can be particularly useful before physical activity because they provide readily available fuel for working muscles," says Peruvemba. "The amount and timing depend on the type and duration of exercise, as well as the person's blood glucose and medication regimen."

When should you lighten up on the carbs?

If glucose tolerance is highest in the morning and declines throughout the day, it may make sense to slightly taper your carb intake as the day progresses. "For most people, blood sugar levels tend to trend higher as the day goes on. It can be helpful to eat balanced carbohydrates though the day and to keep them on the lighter side in the evening," says Haire. "Eating large amounts of carbohydrate foods in a large dinner meal or as part of a snack close to bedtime can cause blood glucose levels to stay elevated through the night."

Per the ADA, high blood sugar levels in the morning can increase your A1C, a measure of your average blood glucose levels over time and an indicator of how well managed your diabetes is. "If someone with diabetes notices that their blood glucose tends to spike early in the morning, this can be a sign to lighten their evening meal," Haire says.

The bottom line

Ultimately, Haire and Peruvemba say that carbohydrate timing should not be your primary focus when it comes to blood sugar management. "I'd focus more on what kind of carbohydrate you're eating, how much you're eating, and what you're eating it with than obsessing over the clock," says Peruvemba. "Pairing carbohydrates with fibre-rich foods like vegetables and a source of protein or healthy fat can help slow digestion and reduce the likelihood of a large glucose spike. I also recommend spreading carbohydrate intake throughout the day with regular meals and snacks rather than eating a very large amount of carbohydrates all at once."

That said, if you find that eating more healthy, complex carbohydrates earlier in the day and tapering your intake through the afternoon and evening helps you manage your blood sugar better, there's certainly no harm in the strategy—especially if you've discussed it with your healthcare provider. Do what works best for you.

https://health.yahoo.com/conditions/endocrine/diabetes/articles/dietitians-best-time-eat-carbs-120000529.html

Endocrinologists Share 5 Habits to Break for Healthier Blood Sugar

From eatingwell.com

Plus, some everyday habits endocrinologists recommend instead 

KEY POINTS

• Frequent dips and spikes in blood sugar can increase risk of prediabetes and type 2 diabetes.
• Endocrinologists shared five habits they wish you'd stop doing for healthier blood sugar levels.
• Focus on eating more fibre, managing stress and exercising regularly to support blood sugar.

After enjoying something sweet, you may notice a quick burst of energy followed by an afternoon slump. That’s because—similar to a roller coaster—blood sugar levels naturally rise and fall throughout the day. While these fluctuations are normal, frequent highs and lows over time aren’t ideal for long-term health, as they can increase the risk of conditions like prediabetes and type 2 diabetes.

As endocrinologist Jennifer Cheng, D.O., explains, “There are millions of undiagnosed, diabetic and prediabetic people in the U.S. There are significant complications when people develop diabetes that can be potentially preventable.”

So, how can we keep blood sugar levels in a healthy range? We asked endocrinologists which habits to stop for healthier blood sugar, and they shared five. 

                                                                                               Credit: Getty Images. EatingWell Design

1. Drinking Sugary Drinks

From soda to sports drinks to sweetened coffee, tea, cocktails and mocktails, there are many ways to gulp down sugar—often without realizing just how much is in your go-to beverage. Yet sugar-sweetened beverages are the leading source of added sugar in Americans’ diets.

The issue with these drinks is that, unlike solid foods, they don’t contain fibre, protein or fat, so the sugar is absorbed quickly. “This can lead to sharp rises in blood sugar and insulin levels,” says Sowjanya Naha, M.D. “Research shows that regular intake of sugar-sweetened beverages, and even fruit juice in large amounts, is linked with a higher risk of developing type 2 diabetes.”

Beyond that, these beverages don’t offer much nutritional value. So what’s a better option? Dietitians recommend water, seltzers or sparkling water, or unsweetened flavoured beverages like herbal tea or infused water. 

2. Staying Sedentary All Day

Whether we’re at our desks trying to crank out work before a deadline, in meetings, in the car or on the couch, one habit worth breaking for better blood sugar control is sitting for long periods of time. 

“Sitting for long periods reduces the body’s sensitivity to insulin, making it harder to control blood sugar. Even small increases in daily movement—such as walking more often—can improve how the body regulates glucose,” says Naha.

Physical activity helps the body increase glucose uptake by the muscles, effectively lowering circulating blood sugar even without additional insulin, explains Cheng. A simple strategy: Set an alarm to get up each hour, and make it a habit to move after meals. Research suggests that even a short walk after eating can help lower blood sugar.

“Walking, even for 15 minutes after eating, can help sensitize your body’s response to insulin,” explains Anastasios Manessis, M.D. If you’re glued to your desk or couch throughout the day, try quick bursts of movement like body-weight squats, lunges or jumping jacks for 30-second intervals.

3. Relying on Refined Carbohydrates

A common knee-jerk reaction to improving blood sugar is to cut carbs entirely—but endocrinologists say not so fast. The type and amount of carbohydrates matter most. 

Carbs worth limiting are those low in fibre, such as sugary cereals, baked goods and snack foods like pretzels and chips. Experts say regularly relying on these foods can lead to more significant blood sugar swings. “Research using continuous glucose monitors suggests that diets higher in these types of carbohydrates tend to cause larger swings in blood sugar throughout the day. These ups and downs may place more strain on metabolic health over time,” shares Naha.

So what should you choose instead? “Whole carbs like fruits, vegetables and whole grains are not only good for your blood sugar, but your overall health,” says Manessis. “These nutrients are high in vitamins, minerals and fiber, which can help support heart health, brain health, weight management and so much more.”

And don’t be too quick to cut fruit. “Whole fruit is bound in fibre and nutrients which can support a healthy blood sugar response,” Manessis adds. In fact, research has found that people who consume moderate amounts of whole fruit tend to have better insulin function and a lower risk of diabetes, showing an inverse relationship between fruit intake and diabetes risk.

For a steadier blood sugar response, pair fruit with a source of protein or healthy fat, such as a handful of nuts or seeds, or Greek yogurt or cottage cheese. 

4. Getting Poor Sleep

Another habit worth breaking: not getting enough quality sleep. 

“Poor or inconsistent sleep can raise blood sugar levels and make it harder to maintain control. Research shows that sleep restriction and circadian disruption can impair glucose metabolism and increase insulin resistance,” says Naha.

Lack of sleep may also affect stress hormones because when you’re not getting enough sleep, cortisol levels can rise, explains Cheng. “This causes more insulin resistance and higher sugars in the blood. Chronic high stress or cortisol levels may increase risk of diabetes and high blood pressure, leading to more disease.”

On top of that, poor sleep may leave us reaching for more carb-rich foods throughout the day to keep energy levels up, points out Manessis. Research suggests that even two nights of poor sleep may increase hunger hormones and lower appetite-suppressing hormones.

So how can you improve your sleep? Aim to maintain a consistent sleep and wake schedule, target seven to nine hours of sleep each night and limit caffeine and screen time before bed to support healthier glucose regulation, says Naha.

5. Skipping Meals or Eating at Irregular Times

Keeping consistent meal times and avoiding regularly skipping meals may help support healthy blood sugar levels.  

“Eating at irregular times or late at night can interfere with the body’s natural rhythms for processing glucose. Studies show that when eating is out of sync with these rhythms, the body handles sugar less effectively, leading to higher and more variable blood sugar levels,” says Naha.

Skipping meals may have a similar effect—including skipping breakfast. “Our bodies love consistency and regularity, so starting the day off with a strong, protein-rich breakfast can be helpful to stabilize our blood sugars and set the tone for the day,” explains Manessis. 

Try eating around the same times each day when possible. And if you find yourself consistently skipping meals like breakfast, consider prepping something the night before—such as overnight oats or breakfast burritos—so you always have an easy option ready to go. 

Other Tips for Healthy Blood Sugar Levels

When it comes to maintaining healthy blood sugar levels, endocrinologists shared these additional tips:

• Pair protein and fat with carbohydrates. Pairing carbs with a source of protein or healthy fat may help support healthier blood sugar levels. Try adding nut butter to a waffle, or pair fruit with cottage cheese.
• Eat more fibre. Dietary fibre is essential for slowing the absorption of glucose, which significantly stabilizes sugar levels, says Cheng. Aim to include fiber-rich foods at meals and snacks, such as veggies, fruits, beans, nuts, lentils, seeds and whole grains.
• Manage stress. “Ongoing stress has been associated with greater variability in glucose levels and increased metabolic risk,” says Naha. Incorporating stress-relief practices—whether a few minutes of mindfulness, deep breathing or yoga—may help support overall blood sugar regulation.
• Stay hydrated. “Proper fluid intake assists your kidneys in filtering excess glucose from the bloodstream via urination,” says Cheng. Keep a water bottle nearby or set reminders throughout the day to help make hydration a habit.
• Exercise regularly. Physical activity can improve insulin sensitivity and support healthy blood sugar levels even after exercise. Find movement you enjoy—whether it’s walking, jogging, swimming, cycling, hiking or taking a fitness class—to make consistency easier.

Our Expert Take

For healthier blood sugar levels, endocrinologists recommend moving away from habits like drinking sugary drinks, staying sedentary all day, eating only refined carbs, getting poor sleep and skipping meals. Instead, focus on supportive habits such as pairing protein and fat with carbohydrates, eating more fibre-rich foods, managing stress, staying hydrated and exercising regularly. “Blood sugar control is shaped by patterns over time rather than single decisions. Even small daily habits can have a meaningful impact when practiced consistently,” says Naha.

https://www.eatingwell.com/stop-doing-these-things-for-healthier-blood-sugar-12006080