However, not all starches increase blood sugar. The good news is that eating starches properly will not cause a sudden spike in blood sugar, according to the health information site Everyday Health (USA).
Quinoa and other whole grains, although they contain starch, do not cause a sudden spike in blood sugar thanks to their high fiber content.
To eat starch but not cause high blood sugar, people need to note the following:
Choose the right type of starch
When it comes to blood sugar control, it’s important to focus on eating complex carbohydrates instead of simple carbohydrates. Complex carbohydrates, such as whole grains, beans, and vegetables, are digested more slowly in the body. This helps prevent spikes in blood sugar.
Meanwhile, simple starches, such as those made from white starch, are absorbed quickly by the body. This causes blood glucose levels to rise, leading to hyperglycemia.
Combine starch with protein-rich, fiber-rich foods
Combining carbohydrates with protein and fiber can help slow the absorption of glucose into the blood. For example, instead of eating white bread, choose whole-grain bread and eat eggs, beef, chicken and vegetables. This combination will help slow the digestion process, thereby the glucose in the food will be absorbed into the blood slowly.
Choose foods with a low glycemic index
The glycemic index (GI) is a measure of how much a food raises blood sugar. Foods with a low GI are digested more slowly and do not cause blood sugar fluctuations.
Common low GI foods include sweet potatoes, oats, brown rice, quinoa and beans. Incorporating these foods into your meals can help control your blood sugar while still enjoying your carbs.
Don't eat too much starch at once.
The way you eat starch will significantly affect your blood sugar. Besides eating foods high in fiber, eating starch with protein, you should also avoid eating too much starch at once. Because although starch is absorbed slowly, eating too much can still cause blood sugar to rise.
A good way is to divide your daily food intake into several meals. Eat only a moderate amount at each meal. This will help keep your blood sugar stable throughout the day, according to Everyday Health .
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