4 ways to eat starch without increasing blood sugar

However, not all starches increase blood sugar. The good news is that eating starches properly will not cause a sudden increase in blood sugar, according to the health information site Everyday Health (USA).

Quinoa and other whole grains, although starchy, do not cause a sudden spike in blood sugar thanks to their rich fiber content.

To eat starch but not cause high blood sugar, people need to note the following:

Choose the right type of starch

When it comes to blood sugar control, it is important to focus on eating complex carbohydrates rather than simple carbohydrates. Complex carbohydrates, such as whole grains, beans, and vegetables, are digested more slowly in the body. This prevents blood sugar from spiking.

Meanwhile, simple starches, such as those made from white starch, are absorbed quickly by the body. This causes blood glucose levels to rise, leading to hyperglycemia.

Combine starch with dishes rich in protein and fiber

Combining carbohydrates with protein and fiber can help slow the absorption of glucose into the blood. For example, instead of eating white bread, choose whole grain bread and eat eggs, beef, chicken and vegetables. This combination will help slow the digestion process, so the glucose in the food will be absorbed into the blood slowly.

Choose foods with a low glycemic index

The glycemic index (GI) is a measure of how much a food raises blood sugar. Foods with a low GI are digested more slowly and do not cause fluctuations in blood sugar.

Common low GI foods include sweet potatoes, oats, brown rice, quinoa, and beans. Incorporating these foods into your meals can help control your blood sugar while still enjoying the carbs.

Don't eat too much starch at once

The way you eat starch will significantly affect your blood sugar. Besides eating foods high in fiber, eating starch with protein, you should also avoid eating too much starch at once. Because although starch is absorbed slowly, eating too much can still cause high blood sugar.

A good way is to divide your daily food intake into several meals. Eat only a moderate amount at each meal. This will help your blood sugar stay stable throughout the day, according to Everyday Health .

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