Take note of its name because, in 2023, you will hear more and more about it. No, we are not talking about a future star of the song, but about blood sugar. Quesaco? This is the blood sugar level. According to scientists, a good blood sugar level is between 0.65 and 1 gram of sugar per liter of blood on an empty stomach. Beyond this threshold, we have what is called “hyperglycemia”. A phenomenon which, in the long run, affects the blood vessels and can lead to complications such as type 2 diabetes, cardiovascular pathologies, kidney or eye problems. Thus, certain foods actively participate in raising blood sugar levels: this is particularly the case with refined products, white pasta, white rice, white bread, but also cakes, sweets, syrups or even sodas. Too much fruit can also raise blood sugar.
The other aspect to consider? Food cooking and shape. The more a food is cooked, the higher the glycemic index. So the overcooked pasta is even higher in sugar than the al dente version.
What foods lower blood sugar levels?
Conversely, certain foods can help lower or neutralize blood sugar levels. Products rich in lipids, for example, will thwart the action of sugar. “I often take the case of ice cream: it’s super sweet, but there’s so much fat in it, like cream, that blood sugar doesn’t rise,” explains Sarah Marin-Maire, founder of Make Me Healthy. According to the professional, it is exactly for this reason that it is preferable to always accompany a fruit with a handful of oilseeds, rich in lipids, in order to stop the action of fructose. “Fibre-rich vegetables and oilseeds are good tips for maintaining or lowering blood sugar levels. But it is obviously to be put in place as part of a balanced diet, “says the nutritionist/dietician.
The other friends of our blood sugar levels? Animal or vegetable proteins (consumed in reasonable quantities), natural dairy products, legumes but also cereals and wholemeal flours. “Whole grains, vegetables and oilseeds also allow low insulin solicitation, which limits fat storage. Basically, bet on raw, whole foods and with fiber. »
Read also: Eight natural solutions to lower blood sugar
Pro tips for maintaining normal blood sugar levels
Sarah Marin-Maire concedes: in some cases, it is almost impossible not to buy processed foods. Like pasta for example. The expert then invites us to make a difference between processed and ultra-processed foods. “When selecting processed foods, look at the ingredient list and make sure it’s as short as possible, with only ingredients you might have in your cupboards or refrigerator,” she explains. If this is not the case, then these are ultra-processed foods, to be absolutely banned from your shopping cart.
The nutritionist has other tips in stock to ensure a stable blood sugar level. Number one on the list? Always prefer the whole form of the food to its puree or juice version. She also recommends avoiding all white flour products, white starches and sugary drinks. The fake friend who is in (almost) everyone’s closet? Puffed rice cakes. Yes, if you thought they were good for your health, it’s actually quite the opposite. “They actually have an ultra-high glycemic index. You feel like you’re eating cardboard and it’s a disaster because the puffed rice raises blood sugar soaring,” explains the professional. Same fight for rusks and crackers. Finally, Sarah Marin-Maire recommends always including quality vegetable fibers and oils in meals. “Letting food cool also lowers the glycemic index,” she concludes.