09/24/2025
Prioritize Complex Carbohydrates
Why it’s effective: Complex carbohydrates (found in whole grains, vegetables, legumes, and some fruits) are digested more slowly than simple sugars (found in processed foods, sugary drinks, and refined grains). This leads to a more gradual rise in blood sugar levels, providing sustained energy and promoting better blood sugar control, which is important for preventing energy crashes, managing weight, and reducing the risk of type 2 diabetes.
Simple Implementation: Choose whole grain bread, brown rice, quinoa, oats, and sweet potatoes over white bread, white rice, sugary cereals, and pastries. Load up on non-starchy vegetables like broccoli, spinach, and bell peppers, which are low in carbohydrates and high in fiber and nutrients. Limit your intake of sugary drinks like soda, juice, and sweetened coffee, and opt for water, unsweetened tea, or sparkling water instead.
Bonus: Read food labels carefully and look for products with a high fiber content and low added sugar content.
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