不會增加血糖的碳水都有哪些？

Carbohydrates are an essential part of a healthy and well-balanced diet. Your body needs carbohydrates — sugars, starches, and fibers — to function, as they are your body's main source of energy (via Cleveland Clinic). During digestion, most carbohydrates are broken down into sugars, which are absorbed by the bloodstream and used for fuel. However, this sugar absorption can also cause your blood sugar to spike, triggering the release of insulin that, for diabetics, may not allow glucose to be processed properly, per the Cleveland Clinic. Although one type of carbohydrate that is less likely to substantially increase blood sugar levels is dietary fiber.

碳水化合物是健康均衡飲食的重要組成部分。你的身體需要碳水化合物——糖、淀粉和纖維——才能發(fā)揮作用，因?yàn)樗鼈兪悄闵眢w的主要能量來源。在消化過程中，大多數(shù)碳水化合物被分解成糖，被血液吸收并用作燃料。然而，根據(jù)克利夫蘭診所的說法，這種糖的吸收也會導(dǎo)致你的血糖升高，從而觸發(fā)胰島素的釋放，而對于糖尿病患者來說，胰島素可能不允許葡萄糖被正確處理。雖然有一種碳水化合物不太可能顯著增加血糖水平，它就是膳食纖維。

"Fiber promotes good bowel health, lowers the risk of cancer and heart disease, and also controls your blood sugar in a certain way," Amy Kranick, a registered dietitian and certified diabetes educator at Vanderbilt University Medical Center told Everyday Health. "Fiber doesn't require insulin [to digest], so it isn't counted as part of your carbohydrates." So when you're calculating your daily carbohydrate intake, you can subtract half the grams of dietary fiber from your total carb count (via Everyday Health).

范德比爾特大學(xué)醫(yī)學(xué)中心注冊營養(yǎng)師、糖尿病教育專家艾米·克拉尼克在接受《每日健康》采訪時說：“纖維促進(jìn)腸道健康，降低癌癥和心臟病的風(fēng)險(xiǎn)，并以某種方式控制血糖。”。“纖維不需要胰島素[消化]，因此它不算是碳水化合物的一部分。”因此，當(dāng)你計(jì)算你的每日碳水化合物攝入量時，你可以從你的碳水化合物總量中減去一半的膳食纖維克數(shù)。

Add more fiber to your diet

在飲食中添加更多的纖維

If you have type 2 diabetes or are just looking to cut back on sugar, eating more fiber is a great way to help fuel your body without spiking your blood sugar and insulin levels. Since fiber is an indigestible carbohydrate, it can't be broken down into sugars. As a result, eating fiber won't cause your blood sugar to rise considerably (via Prevention). Fortunately, there are a variety of high-fiber foods you can add to your diet to help regulate your blood sugar levels.

如果你患有2型糖尿病或只是想減少血糖，多吃纖維是一個很好的方法，它既可以幫助你的身體補(bǔ)充能量，又不會增加血糖和胰島素水平。由于纖維是一種不易消化的碳水化合物，它不能分解成糖。因此，食用纖維不會導(dǎo)致血糖顯著升高。更值得慶幸的是，你還可以在飲食中添加多種高纖維食物來幫助調(diào)節(jié)血糖水平。

Fruits, vegetables, and beans are all high-fiber foods that are also low on the glycemic index. This means fiber foods are much less likely to increase your blood sugar levels and may even block the effects of sugar, especially when eaten before a starchy meal. Some of these foods include carrots, broccoli, cauliflower, asparagus, green beans, berries, apricots, peaches, and tart-tasting apples (via Prevention).

水果、蔬菜和豆類都是高纖維食物，血糖指數(shù)也很低。這意味著纖維食品不太可能增加你的血糖水平，甚至可能阻止糖的影響，特別是在吃淀粉餐之前。這些食物包括胡蘿卜、西蘭花、花椰菜、蘆筍、綠豆、漿果、杏子、桃子和酸味蘋果。