Nutritionist told about side dishes that do not increase blood sugar

High blood sugar is a problem faced not only by people with diabetes, but also by those who monitor weight and overall well-being. One of the invisible, but powerful factors affecting glucose levels is the usual side dishes. Russian nutritionist Olga Pavlova told what side dishes reduce blood sugar, writes sb.by.

Mashed potatoes

According to Olga Pavlova, cauliflower is an excellent low-carb option:

- It has almost no digestible carbohydrates, but a lot of fiber, vitamins and minerals. It can be turned into “rice” simply by grinding the inflorescences in a blender or grater, and then slightly roasted or steamed. Mashed cauliflower also turns out to be tender and tasty - it is enough to boil it and whip it with a small amount of milk or broth and spices. Such a side dish is not only safe for sugar levels, but also helps to stay full longer.

Zucchini and celery

As noted by the nutritionist, these vegetables are also low-carbohydrate and rich in minerals. She explained that zucchini can be baked, stewed, grilled, added to stew and even made of it thin “tapes” instead of pasta. Celery is good in soups, salads and casserole - it gives dishes aroma and texture, added Olga Pavlova. Both products help control sugar levels and are suitable for weight loss.

Fresh vegetable salads

Cucumbers, tomatoes, Bulgarian pepper, different types of cabbage, greens (ducrops, parsley, rurupa, cilantro) are sources of vitamins, minerals and fiber. In fresh vegetables and greens, a maximum of useful substances is preserved. Try to include salads in each meal, if your digestive tract tolerates it well: fiber helps slow down the absorption of sugar and maintain a feeling of satiety longer, said Olga Pavlova.

Lentils

Olga Pavlova said that the glycemic index of lentils is 25-30, and due to the high protein content and a moderate amount of slow carbohydrates, it gives a long saturation and almost does not affect sugar levels. The nutritionist advised to combine lentils with sources of animal protein (chicken, turkey, beef) and low-carb vegetables - so the dish will be balanced and nutritious.

Chickpeas and beans

- Their GI is 28-35, and their high protein and fiber content makes them an excellent choice for controlling sugar and weight. From chickpeas you can cook hummus, add it to salads and stews, and beans can be used in stewed dishes and soups. Like lentils, legumes are better served with protein products and vegetables, added Olga Pavlova.

What harms the thyroid gland: endocrinologist listed dangerous eating habits