Carbohydrates and sugar: how to choose carbohydrates without blood sugar spikes?

The right choice of carbohydrates without sharp blood sugar spikes is based on the proper distribution of foods throughout the day. The basis for forming healthy eating habits is the healthy plate rule, which makes it easy to control portions and the quality of incoming nutrients without complicated calorie counting.

At the core of this method is a visual division of your usual plate into several functional sectors. Half of the portion should consist of fresh, stewed, or baked vegetables and fruits, which provide the body with essential fiber, vitamins, and antioxidants.

A quarter of the plate is allocated for quality protein sources, such as poultry, fish, eggs, lean meat, or legumes. Protein is essential for building tissues and maintaining a long-lasting feeling of fullness, which prevents sudden hunger attacks.

The remaining quarter of the plate is occupied by complex carbohydrates combined with healthy fats. Complex carbohydrates are digested slowly, gradually releasing energy and preventing sudden blood glucose spikes.

The best sources of complex carbohydrates include whole grains such as buckwheat, brown rice, quinoa, as well as durum wheat pasta and whole grain bread. Adding a small amount of healthy fats to them, such as olive oil, seeds, or avocado, further slows down the absorption of carbohydrates and makes the diet as balanced as possible.