Do you avoid carbohydrates to keep the line or monitor your blood sugar level? You might be wrong. Three of them, in particular, are unanimous among specialists. Dr. Kubanych Takyrbashev, interviewed by the media Shefindslifted the veil on these three foods which, far from being enemies, prove to be precious allies. Alongside her, dietician-nutritionist Alexandra Murcier confirms their efficiency and explains how to integrate them into your daily meals. And no, these are not white pasta or rice.
Sweet potato: a full and nutritious carbohydrate
Often relegated to the rank of exotic alternative, the sweet potato is however much more than that. Less sweet than it looks, it has a lower glycemic index than that of the traditional potato, which avoids blood sugar peaks.
“”Sweet potatoes offer a nutritious alternative to white potatoes due to their lower glycemic index, which makes it possible to avoid rapid blood sugar peaks. Their content of complex carbohydrates and fibers promotes a release of sustainable energy and good digestive health“Explains Dr. Takyrbashev. He adds that they are rich in vitamins A and C, potassium and antioxidants, a cocktail that stabilizes blood sugar while providing constant energy.
Same observation for Alexandra Murcier: “Sweet potato has a glycemic index lower than potatoes, that is to say that it increases our blood sugar level less quickly, which has the consequence that we produce less insulin and therefore that we store less. It is a food rich in fibers that also allows you to have better satiety and it is an excellent source of vitamin A, an essential antioxidant for our eyes“.
Chia seeds: small but powerful
If they do not look like, Chia seeds play a key role in the management of blood sugar. Coming from the Salvia Hispanica plant, they can absorb up to 12 times their water weight, creating a gelatinous effect once soaked in a liquid. This particular texture has a direct impact on the assimilation of sugars.
“”Chia seeds form a gelatinous substance when mixed with a liquid due to their high content of soluble fibers. This gel slows down digestion and absorption of carbohydrates, which helps prevent rapid blood sugar peaks after meals“, Specifies Dr. Takyrbashev.
On this point, Alexandra Murcier slightly nuance: “Chia seeds are not carbohydrates. But they are very rich in fiber and therefore slow down the glycemic response. It is also a very good source of omega 3, which protect our cardiovascular system. We can swell them in vegetable milk but also sprinkle our salads with“.
Legumes: the big forgotten everyday
Often neglected in modern diet, legumes – lenses, chickpeas, beans – are however good. They combine vegetable proteins, fibers and complex carbohydrates. An association which makes it possible to maintain stable blood sugar and to promote weight loss by avoiding cravings.
According to Dr. Takyrbashev, “Beans, lenses and chickpeas are excellent sources of carbohydrates and fibers. Fibers play a crucial role in the slowdown in digestion and absorption of carbohydrates. The soluble fibers form a gelatinous substance in the digestive tract, imprisoning sugars and slowing their absorption in the blood circulation“.
Same observation for Alexandra Murcier, who praises the many benefits: “Legumes are very interesting nutritionally because rich in carbohydrates and vegetable proteins. Their glycemic index is low, lower than starchy foods, including complete, they are therefore satisfying and allow energy to be given weight if they are consumed in correct quantities. It is also an interesting source of iron, and they are inexpensive, you must try to consume it more often“.