"Even after your next meal, your blood sugar will be lower," she says. "It's called the 'second-meal effect.'"
You'll find it in a potato that has been baked and then cooled, but not in a warm potato. So a half-cup of potato salad[1] will bring on better blood sugar readings than the same amount of warm mashed potatoes.
3. Bring on the beans.
Can something as simple and inexpensive as beans really help with diabetes control?
Yes, according to the American Diabetes Association (ADA). Beans digest slowly, resulting in only a small rise in blood glucose levels.
Researchers at St. Michael's Hospital in Toronto, Ontario, Canada, found that people with type 2 diabetes who ate at least a cup of legumes (beans, chickpeas, and lentils) daily for three months had lower blood glucose (blood sugar) levels, as measured by the A1C test, according to a 2012 study published in the Archives of Internal Medicine.
Beans also are an excellent source of folate, which is linked to a lower risk of cardiovascular disease, a common diabetes complication. Eating 1-3 cups of cooked beans a day will lower total cholesterol 5%-19%.
References
- ^ potato salad (www.lifescript.com)
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