Carbohydrates are a fundamental part of a balanced diet, serving as a primary energy source for the body. However, not all carbs have the same effect on health. Some carbohydrates, particularly those high in fiber and with a low glycemic index, can help regulate blood glucose levels and support healthy body weight. These carbs are digested more slowly, preventing spikes in blood sugar and providing sustained energy.
We checked in with Dr. Kubanych Takyrbashev, MD, health & wellness advisor at NAO, to learn about three carbs you should incorporate into your diet for better glucose regulation and weight management. He revealed that sweet potatoes, chia seeds, and legumes are the ones to eat more of. Read on to learn more.
1. Sweet potatoes
Sweet potatoes have a relatively low glycemic index compared to other carbohydrates. This means they cause a slower, more gradual rise in blood sugar levels, helping to maintain stable glucose levels and reduce the risk of insulin spikes.
"Sweet potatoes offer a nutritious alternative to white potatoes due to their lower glycemic index, which helps prevent rapid spikes in blood glucose levels. Their complex carbohydrates and fiber content promote sustained energy release and digestive health. They are rich in vitamins A and C, potassium, and antioxidants, helping maintain stable blood sugar levels and promoting lasting energy throughout the day," says Takyrbashev.
This nutrient density of sweet potatoes supports overall health and can help you feel full and satisfied, reducing the temptation to snack on less healthy options.
2. Chia seeds
The omega-3 fatty acids in chia seeds can improve insulin sensitivity, which helps regulate blood sugar levels more effectively. This can aid in better blood glucose control. Chia seeds absorb a significant amount of water and expand in the stomach, creating a gel-like substance. This expansion increases feelings of fullness and reduces overall calorie intake, making it easier to manage weight.
"Chia seeds are a unique source of carbohydrates that can help regulate blood glucose levels. Chia seeds form a gel-like substance when mixed with liquid due to their high soluble fiber content. This gel slows down the digestion and absorption of carbohydrates, which helps prevent rapid spikes in blood sugar levels after meals," he notes.
3. Legumes
Legumes, such as beans, lentils, and chickpeas, are highly effective for regulating blood glucose and managing weight due to their impressive nutritional profile. Rich in dietary fiber, legumes slow the digestion and absorption of carbohydrates, which helps prevent rapid spikes in blood sugar levels and promotes more stable glucose control.
Takyrbashev says "beans, lentils, and chickpeas are excellent carbohydrates and fiber sources. Legumes are rich in dietary fiber, both soluble and insoluble. Fiber plays a crucial role in slowing down the digestion and absorption of carbohydrates. Soluble fiber forms a gel-like substance in the digestive tract, trapping sugars and slowing their absorption into the bloodstream. This helps to smooth out the post-meal blood glucose response, promoting more stable levels over time."
