With the holiday season kicking off in just over a week, the temptation to overeat until 2019 might be high. However, those extra helpings of carb and fat-laden foods can do more than just increase your waistline—they can also wreak havoc on your blood sugar levels. That’s why This Week’s blog post is focused on food and lifestyle tips to help you manage your blood sugar during the holidays—and anytime of year!
Can rice actually reduce your risk of type 2 diabetes?
Well that depends on which variety you choose. While steamed rice can be a lower calorie alternative to fat-laden mashed potatoes and stuffing, certain varieties can affect your blood sugar more than others. For example, white rice is higher on the glycemic index than brown rice—meaning that white rice increases blood sugar levels faster. Research indicates substituting ⅓ of brown rice in place of white rice per week could lower type 2 diabetes risk by 16%. Brown and wild rice is also higher in fiber—associated with managing blood sugar levels—compared to white. For more information on which rice is best for managing blood sugar, take our daily quiz.
Is your workday increasing type 2 diabetes risk?
If your job requires you to sit at your desk all day, then the answer could very well be yes. Research indicates that a sedentary lifestyle can increase risk of type 2 diabetes by 91%, compared to those with active lifestyles. If your job keeps you tied to the desk all day, brief bouts of exercise every 30 minutes can help keep blood sugar levels stable. Try doing tricep dips on your desk or bringing a few resistance bands into work to incorporate more activity. Opt for the stairs whenever possible and throw in a set of pushups against the counter when cooking dinner. For more blood sugar-stabilizing workouts, take our daily quiz.
Looking for tips to lower your glycemic load?
Enjoying high-carb desserts and side dishes might be unavoidable as the holiday season rolls around. However, there are some ways to lower your glycemic load when you eat these foods—helping to keep your blood sugar levels stable. For instance, adding a slice of protein-rich cheddar cheese on top of your apple pie can lower your dessert’s glycemic load. Mixing in protein and fiber-rich beans into potato dishes can lower glycemic loads since potatoes are high-glycemic foods. And when opting for fruit, choose low-glycemic berries instead of high-glycemic pineapples or bananas. For more tips on lowering your glycemic load this holiday season, take our featured quiz.
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