I know that these days, people are really pushing the “low carb” or “no carb” or “Ketogenic” diets and so forth. People think that carbs are evil and they’re unhealthy … they make you fat, bad for your brain, and so forth.
This is utter nonsense.
As with any type of food, it’s the KIND of carbs, fats, and proteins you eat that can be good or bad for you.
In regards to carbohydrates, some are good and some are bad for your health, especially your blood sugar and this is based on two main points.
- Glycemic Index
- Glycemic Load
Both of these affect how your body reacts to the carbs you eat and thus, how much they increase your blood sugar and insulin levels.
I will give you the specifics about both of these in a future article.
However, today I’m going to give you some really great carbohydrates that are healthy for you and your blood sugar levels – based on having lower glycemic index AND glycemic load.
This means lower blood sugar spikes, more energy, less fatigue, and perfect for weight loss.
Best Carbs For Promoting Healthy Blood Sugar Levels
Today I’m going to reveal the 4 best carb sources.
I suggest you eat as many vegetables and greens as you’d like. Ideally, you should eat these FIRST, then proteins and fats, and finally regular carbs.
Vegetables are great because they have very little sugars, total carbohydrates, and calories. They are also high in fiber. All of this means lower blood sugar levels.
Just don’t cook them in oils, or pour dressing and fat all over them. Steamed or raw is best and add some salt and pepper for taste.
Legumes & Beans
Beans are a starchy and complex form of a carbohydrate – similar to rice, bread, etc. However, they are very high in fiber and protein and thus, low in both glycemic index and load, despite being high in carbs.
Black beans and lentils are my favorite.
There’s no sugar, so that’s another big benefit. And it’s slow digesting, so it’ll keep you full longer.
Just keep in mind that it is calorically dense, so keep an eye on your portion size.
Lastly, it’s best to cook them in a pressure cooker. It reduces lectins, inflammation, and gas.
Melons & Berries
Melons are very high in water content, so they tend to be lower in calories. And berries have lower carbohydrates, sugars, calories, and high in healthy fiber.
So, about a cup of these fruits have only about 15 grams or less of carbohydrates, that’s only 60 calories or less.
They have lots of antioxidants, vitamins, and minerals.
Plus, some berries, such as raspberries have a substance called “ellagic acid”, which help reverse certain aspects of diabetes.
Finally, one of my favorite carbs is yams and sweet potatoes, which are very similar. It’s the healthiest out of all the potatoes.
They do have a slightly higher glycemic index and load than the previously mentioned foods, but they are sweet tasting, which will satisfy the occasional sweet tooth you may have.
They also have lots of health benefits, vitamins, minerals, and fiber.
What About Oats & Whole Grains?
Now, you’ll notice I didn’t mention oats or “whole grains”. This is because they are inflammatory and oats tend to be an allergen for many people. I’ve also noticed they increase the stress hormone, cortisol.
Thus, why I didn’t mention them and other carbohydrates.
You can have them but just limit them.
So the bottom line is that you shouldn’t be afraid of carbs. It’s best you don’t eat them alone. Mix them in with proteins, fats, and higher fiber foods to lower the glycemic load of the meal and thus, help reduce blood sugar spikes.
However, if you want to keep your blood sugar in a healthy range throughout the day, help avoid diabetes and still enjoy carbohydrates, then make sure you read about one of my favorite solutions.
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