Sandwiches are a popular go-to meal for a reason. They are simple to assemble, portable, satiating and can accommodate various fillings. The problem is that many typical bread-based sandwiches are high in carbs and arrive in chemically dangerous packaging.
Quick monitoring through HealthifyPRO 2.0, BIOS shows that eating a chicken-filled lettuce wrap does not spike blood sugar levels. In contrast, a chicken sandwich with honey-mustard dressing does increase blood glucose levels in some of us.
The CGM technology is a revolutionary addition to the health industry that can help you monitor real-time changes in blood glucose levels. A modification like replacing two whole-wheat bread with a ragi wrap can change your body’s response to food. Therefore, it makes sense to take advantage of a BIOS device.
HeathifyPR0 2.0 works in a holistic manner. It starts by testing your metabolic health and assesses at least 80 parameters through a blood test. Then, by continuous glucose monitoring and subsequent changes in food and lifestyle, the team of dedicated coaches help you improve the health parameters over a period of time.
The process is user-friendly, and food and activity levels change gradually as per your progress and requirements. At the same time, the experts study the patterns in your blood glucose levels. And help you keep a tab on it.
Somebody with diabetes will have increased blood sugar levels due to an absence of insulin or the body’s incapacity to use insulin or both. Persistently elevated blood sugar levels can damage blood veins and nerves. It can affect all body parts and lead to cognitive disorder, poor vision, dehydration, kidney ailments and a higher risk of illness and stroke.
Research indicates that although components like body weight, stress, activity, and genetics also play a role in blood sugar, following a healthy diet is vital for blood sugar management.
Two slices of white bread have 27g of carbs. When the body breaks down these large amounts of quick-digesting carbohydrates from refined grains, blood glucose levels immediately rise. Similarly, whole-grain bread is heavy in carbs and is made with refined wheat flour, which can cause blood sugar spikes. However, a slice or two of bread is not the only medium for a sandwich as there are healthier options, and most great sandwich fillings are glucose-friendly. As a consequence, you can get an excellent and nutritious sandwich.
Study shows while some foods, comprising items high in refined carbs and added sugar, can contribute to blood sugar variations, others can optimise blood sugar management while promoting overall health.
The HealthifyMe Note
One way to regulate high blood sugar is through food. Choosing good nutrition can help avert type 2 diabetes, and it can stop complications and symptoms of diabetes from getting worse.
Read on to find out how to assemble a healthier sandwich with ten recipe ideas low in carbohydrates. These sandwiches contain nutrient-rich diets important for metabolic fitness.
How to Make Yourself a Healthier Sandwich?
Here’re some choices you can make while making your sandwich to find what works for you.
Try Out Different Bread Alternatives
Bread made with coconut, cassava, or almond flour is a better choice than those prepared with wheat flour. These flours are lower in carbohydrates and do not contain refined grains. Suppose you are going for a more conventional preparation for the sandwich. Cauliflower sandwich thins are an outstanding choice with three grams of carbs and nine grams of protein.
Use Double the Amount of Vegetables You Normally Use
You can find the best bread alternatives in the produce section of your local market. Compared to bread and wraps prepared with various flours, vegetables are low in carbohydrates. As a result, they contain more fibre, vitamins, and minerals. For example, a study of 42 Japanese grown-ups demonstrated that consuming seven to fourteen grams of kale with a high-carb meal considerably decreased post-meal blood sugar compared to a placebo.
Romaine lettuce, collard greens, swiss chard, cabbage, and kale make excellent outermost layers for sandwiches. Other vegetables like bell peppers and portobello mushrooms can also work great when making open-faced sandwiches.
Try Out Various Veggie Stuffings
Use vegetables in several forms to add antioxidants and nutrients to your sandwich. Try sliced or julienned broccoli and carrots instead of coleslaw and roasted mushrooms or broccoli instead of meat. Add minced spinach or kale to tuna salad or chicken for a hint of freshness. Give your sandwich an acidic twist with probiotics from fermented sauerkraut or kimchi to benefit your gut flora.
Studies indicate that sulforaphane-rich broccoli has an anti-diabetic influence that promotes insulin production and reduces blood sugar and oxidative stress.
Avoid Processed Meat and Cheese Whenever Possible
Heavily refined foods often comprise synthetic bases that can disrupt your gut microbiome, reduce insulin, and cause oxidative stress to your body’s cells. For instance, meat is generally processed with additives to improve shelf-life, flavour, and colour. Likewise, American cheese is not natural cheese prepared directly from milk, like mozzarella or cheddar. Instead, it is a pasteurised cheese product established by mixing portions of real cheese with preservatives, emulsifiers and seasoning. Therefore, select organic options whenever possible when shopping for meat and cheese. It is also wise to check the labels for any additives.
Go for Healthy Pickles
Select dill pickles for your sandwich to avoid added sugars. You can go for any fermented pickle, as they are good for your gut flora and promote metabolic health. Research shows that consuming cruciferous vegetables lowers the risk of type-2 diabetes.
Check for Added Sugar and Refined Oils in Your Condiments
Mayonnaise contains canola and soybean oil. These fats can be inflammatory as they have omega-six fatty acids. Whereas olive oil and avocado oil are high in monounsaturated oil, which enhances insulin sensitivity, stimulates heart health, reduces inflammation and aids weight loss. Store-bought salad condiments often include added sugar and refined oils. Stick with standard yellow or dijon mustard instead of honey mustard as it contains 1 gram of sugar per teaspoon. Dijon mustard is the best choice of them all for your sandwich.
The HealthifyMe Note
Skip your typical bread to make your sandwich healthier. This sandwich is unlikely to spike your blood sugar and helps promote metabolic health. However, it is essential to understand that there is no one-size-fits-all strategy while making yourself a sandwich. Foods that spike a person’s blood sugar may not affect others in the same manner.
Ten Alternative Sandwich Recipes
Chicken Collard Green Wraps
This simple wrap with chicken, mayonnaise, cucumbers, and onions rolled in blanched collard greens is delectable. Collard greens are sturdy enough not to tear when wrapped around ingredients. A quick blanch tenderises the leaves, so they are softer to eat. Experiment with this recipe by adding different varieties of organic meats, condiments, and fresh veggies. You can also replace collard greens with another sturdy leafy vegetable available in your local market.
Low-Carb Caprese Panini
If you do not have time to prepare your low-carb ciabatta bun, go for cauliflower sandwich thins. Tomatoes, fresh mozzarella, and basil melt together to give you a traditional Italian flavour. Sprinkle some balsamic vinegar tomatoes before roasting for added advantages of managing blood sugar. Vinegar also assists in controlling glucose spikes.
Tuna Seaweed Wraps
Nori is a dried form of edible seaweed often used in Japanese cuisine. It is abundant in iodine, zinc, and magnesium. A can of tuna packs twenty-seven grams of protein, so this sandwich will leave you feeling satiated for a longer duration. A healthier choice will be to go for fresh fish instead of a can of tuna. Also, opt for spicy cashew butter dressing instead of sriracha to avoid added sugar.
Egg Salad Avo Boats
Numerous studies have noted that avocados may help decrease blood sugar levels and protect against metabolic disorders, high blood sugar, and high blood pressure.
Bell Pepper Sandwich
Red and yellow bell peppers brim with texture and antioxidants. Add organic chicken breast, avocado, and spinach, then wrap it with crunchy pepper for a delicious meal. Experiment with different meats, deli-style eggs, and tuna salad for variations.
Roasted Vegetable Sandwich with Avo-Basil Aioli
You can trade the bun slices in this sandwich for two portabella mushrooms. They have fewer carbs and calories and will not cause a sugar spike. So, roast the portabella mushrooms with zucchini, red onion, and tomatoes for a satisfying veggie bundle.
Eggs are an excellent source of protein, good cholesterol, and micronutrients for metabolic nature. A study in forty-two adults with obesity and either prediabetes or type two diabetes showed that eating one large egg daily led to a significant 4% removal in fasting blood sugar. In addition, it also improved insulin sensitivity. Opt for avocado, pasture-raised eggs and oil-based mayo for this egg salad recipe seasoned with turmeric, a natural antioxidant with anti-inflammatory properties. The avocado it is served on is also low in carbs, rich in monounsaturated fats, and high in fibre.
Keto Tuna Melt
A study exhibits that protein is necessary for blood sugar control. It enables slow digestion, prevents post-meal blood sugar spikes and increases satiety. Also, it may help impede overeating and facilitate body fat loss, which is essential for healthy blood sugar levels.
This low-carb edition of a lunchtime classic uses keto dough made with egg, almond flour, and cheese. Tuna enhances lean protein and omega-three fatty acids, which have anti-inflammatory properties. Top it off with cheddar cheese for aroma, a dose of calcium, and creaminess. Crush your cheese instead of buying it pre-shredded for the best results.
Pesto Chicken Salad Wrap
A study of twenty-five people with type two diabetes demonstrated that eating almonds and peanuts regularly as part of a low-carb diet lessened both post-meal and fasting blood sugar levels.
The chicken salad recipe incorporates three cups of spinach and two tablespoons of pine nuts, that has high levels of protein, magnesium, vitamin E, and iron. Switch the corn tortilla for spinach or a wrap prepared with almond flour.
Low-Carb Sandwich Roll-Ups
Use sliced meat as a wrap for nutritious veggies like olives, bell peppers, and lettuce. Toss it up with or without the cheese. The secret sauce in this recipe is handmade tzatziki of a Greek yoghurt origin. Alternatively, you could whip up avocado to accomplish a similar effect. Yoghurt consumption is closely linked to improved blood sugar management.
An eight-week study on sixty people with type 2 diabetes indicated that drinking twenty ounces (600 mL) of kefir, a probiotic yoghurt drink significantly decreases fasting blood sugar and HbA1c daily.
Another study reveals that yoghurt may also help with blood sugar. A 4-week study in thirty-two adults demonstrated that consuming 5 ounces (one hundred fifty grams) of yoghurt daily improved blood sugar levels and post-meal insulin compared with their baseline.
BLT Lettuce Wraps
This BLT wrap utilises crisp lettuce, mostly romaine or iceberg. Read the bacon’s label for added sugar, artificial flavours, and corn syrup. Opt for ones which are free of sugar and unnatural ingredients.
Other Tips to Limit Sugar Intake
Following some tips can help one to make positive dietary changes that will assist them in regulating their blood sugar levels.
Establish Regular Eating Habits: Include fibre, slow-digesting lean protein, healthy fat and carbohydrate in each meal.
Restrict Carbs Which Digest Quickly: Opt for slower-digesting carbohydrates with more nutrients such as vegetables, whole grains, berries, and beans.
Explore the GI Score of Food You Consume: Foods with low GI scores raise blood sugar slowly and leave you satiated for longer. These foods consist of muesli, non-starchy vegetables and oatmeal.
Restrict or Avoid High GI Foods: These foods comprise white bread, cornflakes, and sugar.
A healthy dietary pattern is essential for optimal blood sugar management. Whether you have prediabetes or want to lower your risk of diabetes, including the foods above as part of a healthy diet may help with your blood sugar levels. However, remember that your overall dietary intake, workouts, and body strength are essential when managing blood sugar and, thus, protecting against chronic infection.
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