Student Health Center

Healthy You @ RSUMarch 2008

The Balancing Act

Keeping your blood sugar level stable may help prevent hunger surges that can lead to overeating.

To keep yours steady:

Be choosy with carbs. Go for high-quality carbs like whole grains. The fiber found in unrefined whole-grain foods can help lower your blood cholesterol, which is important in preventing heart disease and stroke.

  • Choose foods such as whole wheat, oats and oatmeal, rye, barley ¬†and corn. Also include popcorn, brown rice, wild rice, buckwheat, bulgur (cracked wheat), and mille.
  • Choose breads and other foods that list whole grains as the first item in the ingredient list.

Get your fiber fix. Aim for about 25 grams of fiber each day. Especially soluble fiber from foods like beans, fruits, veggies and nuts. Dietary fiber may promote satiety by slowing gastric emptying, leading to an overall decrease in calorie intake. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Make meals a healthy mix. Have lean protein sources (like chicken breast, fish, egg whites or beans) and some healthy fat (like olive oil, nuts or avocado) with your good carbs.