Choose the right way to eat! How to eat carbs without causing your blood sugar to spike.

Carbohydrates, or “carbs,” are the primary nutrients the body uses as a source of energy. However, for those who have problems with high blood sugar levels or are at risk for diabetes, consuming carbs carelessly can cause blood sugar levels to spike quickly.

However, taking care of your health does not mean cutting out all carbohydrates because good carbohydrates are very beneficial. If you know how to eat them correctly, you can control your sugar levels without cutting carbohydrates out of your daily life.

What are carbs? Why do they affect blood sugar?

Carbohydrates are divided into two main types:

1. Simple CarbohydratesSuch as sugar, sweets, soft drinks, white bread, โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที, etc.
   → digests quickly, causing blood sugar to spike immediately after eating.
2. Complex CarbohydratesSuch as brown rice, oatmeal, grains, vegetables, various beans
   → Slow digestion, release sugar slowly and steadily, help reduce blood sugar levels effectively.

How to eat carbs safely without causing a sugar spike

1. Choose complex carbohydrates as your main source of nutrition.

• Brown rice, riceberry, sweet potatoes, oats, and dried beans are all high in fiber.
  
• Fiber helps slow down the absorption of sugar, helping to control blood sugar levels after meals.
  
• Avoid refined carbohydrates that do not contain fiber, such as white bread and instant noodles.

Healthy menu examples

• Brown rice + boiled egg + stir-fried vegetables
  
• Oatmeal + almonds + banana (small amount)

2. Divide carbs into small portions at each meal.

• Avoid eating large amounts of carbohydrates in one meal.
  
• Portion it appropriately:
  ¼ of plate: carbohydrates (e.g. brown rice)
  ¼ of plate: protein (e.g. chicken, fish)
  ½ of plate: vegetables.

Tip: If you get hungry between meals, opt for protein snacks like uncooked nuts, hard-boiled eggs, or low-fat yogurt.

3. Pair carbs with protein and healthy fats.

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• Eating carbohydrates with protein or good fats helps slow down the absorption of sugar into the bloodstream.
  
• Examples of good fats include olive oil, avocados, and nuts.

Recommended menu

• Whole Wheat Sandwich with Grilled Chicken + Avocado
  
• Brown rice + mixed vegetable curry + steamed fish

Eating habits that help control sugar levels

Start your meal with vegetables

• Vegetables are high in dietary fiber, which helps coat the intestinal wall and prevents rapid absorption of sugar.
  
• You should eat at least 2 ladles of vegetables per meal.
  

Chew slowly and do not swallow quickly.

• Chewing slowly gives your body time to adjust and reduces the risk of sugar spikes.
  
• Improved digestive system, helps control insulin levels

Avoid sweetened drinks and fruit juices.

• Even though it is 100% real fruit juice, it still has high fructose, which makes it easy for your blood sugar to spike.
  
• If you want to eat fruit, you should eat it fresh and fibrous, such as guava, unpeeled apple, or berries.

Additional techniques to reduce blood sugar levels in daily life

• Walk for 10-15 minutes after meals : Helps burn glucose in the bloodstream faster.
  
• Drink enough water : Helps the kidneys excrete excess glucose through urine.
  
• Get enough rest and reduce stress : Because stress causes the body to release hormones that resist insulin.

Carbs are not the enemy, but you have to choose them wisely.

Eating carbohydrates properly is the heart of health care, especially for those at risk or with diabetes. Knowing the types of good carbohydrates, controlling the amount, pairing them appropriately, and having discipline in eating will help keep blood sugar levels in a safe range sustainably.