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Swap out rice for lentils, and see your blood sugar drop!

Toni-Ann DiSantis

Swap out rice for lentils, and see your blood sugar drop!

“Steady as she goes!” This nautical saying makes an excellent blood sugar motto. Preventing the blood-sugar swings that can come with eating too much sugar and other fast-burning carbs can protect you from diabetes and its precursor, insulin resistance. Along with avoiding the obvious suspects — sweetened drinks like bottled iced tea, pastries, candy, and packaged snack foods — a simple dinnertime hack may make a big difference. In a recent study, replacing half a portion of either rice or potatoes with lentils was shown to lower blood sugar by 20 percent or 35 percent, respectively. Lentils are chock full of fiber, which slows down the release of sugar into the bloodstream. If you’re new to lentils, experiment with common varieties, such as green, brown, split red or yellow, French, and black lentils. You can also enjoy various varieties of beans, cousins of lentils that have similar properties. When you do eat rice, choose fiber-rich brown rice, and as for potatoes, eat the nutrient-and fiber-rich skin, too. If you like rollercoaster rides, go to an amusement park and have fun, but for good health, eat to keep your blood sugar on an even keel.