According to a recent study at the Beltsville Human Nutrition Center at the USDA, the right mix of carbs is the best way to control blood sugar. Participants in the study who ate high resistant starch foods found that their post-meal blood sugar was repressed, while their insulin response increased by 38 percent.
Cutting out carbs entirely isn’t necessary for maintaining your weight, and it’s particularly unhelpful for diabetics. Instead, combine the carbs you eat to control spikes in blood sugar. “High resistant” starches are those that are digested slowly — avoid over processed starches such as white bread and rice, and choose brown rice, whole wheat bread, corn, and beans.
In addition to controlling your blood sugar, these types of carbs help to control your weight. By providing you with higher quantities of insoluble fiber, you’ll feel fuller longer. Between meals, snack on high protein sources, such as nuts and cheese, to feel satisfied all day.