Health and Me

Ishita Roy

Easy Ways To Control Your Blood Sugar And Morning Cravings

Easy ways to control your blood sugar and morning cravings

Managing your <span>blood sugar</span> in the morning sets the tone for how you’ll feel for the rest of the day. A balanced breakfast doesn’t just keep energy levels steady—it can reduce insulin resistance, support long-term metabolic health, and curb cravings for sugary or processed snacks. Choosing the right foods at the start of your day is a powerful step toward keeping your blood sugar levels in check.

<h4>What to Avoid First Thing in the Morning</h4>

Many popular breakfast items can do more harm than good. Sugary cereals, white bread, and fruit juices might provide a quick burst of energy but are often followed by sudden crashes in blood sugar. These fluctuations can leave you feeling sluggish, irritable, and even hungrier than before. Avoiding these options helps prevent mid-morning energy dips and unnecessary snacking.

<h4>What to Include in Your Morning Routine</h4>

Here are ten simple additions to your morning routine that can support balanced blood sugar levels and promote overall wellness:

Starting the day with a glass of lukewarm water—optionally with a few drops of lemon—can gently stimulate digestion. This simple practice helps the body wake up gradually without triggering a spike in blood sugar.

Blending vegetables like spinach, cucumber, and mint into a morning smoothie is a refreshing way to boost fiber intake. Unlike fruit-heavy smoothies, this option keeps sugar content low while still offering essential nutrients.

A rich source of protein and healthy fats, eggs can help maintain steady blood sugar levels. Scrambled, boiled, or poached, they’re versatile and satisfying. Pair them with vegetables or whole grains rather than white bread or sugary condiments.

Blueberries, strawberries, and raspberries are low on the glycemic index and high in fiber and antioxidants. They’re an excellent topping for oatmeal, yogurt, or smoothies—adding sweetness without the sugar crash.

Oats contain soluble fiber that slows digestion and glucose absorption. For added benefits, skip the sugar and top your oats with nuts, seeds, or berries.

Greek yogurt is high in protein and contains probiotics that support gut health, which in turn plays a role in blood sugar balance. Opt for plain, unsweetened varieties and customize with cinnamon, chia seeds, or almonds.

Chia seeds are full of fiber and omega-3s. When soaked, they form a gel that slows the absorption of sugar into the bloodstream. Add them to puddings, smoothies, or oats for lasting energy.

Whole grains are a better alternative to white bread because they digest more slowly and help stabilize blood sugar. Enjoy them with protein-rich toppings like eggs or nut butter.

Avocados offer healthy fats and fiber, which enhance insulin sensitivity. A simple avocado toast on whole-grain bread can be a filling and blood sugar-friendly choice.

Nuts are a great source of healthy fats and protein. A spoonful of almond, peanut, or cashew butter can be added to oatmeal, smoothies, or toast—just make sure it's free of added sugars and oils.

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health

diet and nutrition

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eating right to control sugar

morning cravings

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Managing your blood sugar in the morning sets the tone for how you’ll feel for the rest of the day. A balanced breakfast doesn’t just keep energy levels steady—it can reduce insulin resistance, support long-term metabolic health, and curb cravings for sugary or processed snacks. Choosing the right foods at the start of your day is a powerful step toward keeping your blood sugar levels in check.What to Avoid First Thing in the MorningMany popular breakfast items can do more harm than good. Sugary cereals, white bread, and fruit juices might provide a quick burst of energy but are often followed by sudden crashes in blood sugar. These fluctuations can leave you feeling sluggish, irritable, and even hungrier than before. Avoiding these options helps prevent mid-morning energy dips and unnecessary snacking.What to Include in Your Morning RoutineHere are ten simple additions to your morning routine that can support balanced blood sugar levels and promote overall wellness:Lukewarm Water with LemonStarting the day with a glass of lukewarm water—optionally with a few drops of lemon—can gently stimulate digestion. This simple practice helps the body wake up gradually without triggering a spike in blood sugar.Vegetable SmoothieBlending vegetables like spinach, cucumber, and mint into a morning smoothie is a refreshing way to boost fiber intake. Unlike fruit-heavy smoothies, this option keeps sugar content low while still offering essential nutrients.EggsA rich source of protein and healthy fats, eggs can help maintain steady blood sugar levels. Scrambled, boiled, or poached, they’re versatile and satisfying. Pair them with vegetables or whole grains rather than white bread or sugary condiments.BerriesBlueberries, strawberries, and raspberries are low on the glycemic index and high in fiber and antioxidants. They’re an excellent topping for oatmeal, yogurt, or smoothies—adding sweetness without the sugar crash.Oats (Steel-Cut or Rolled)Oats contain soluble fiber that slows digestion and glucose absorption. For added benefits, skip the sugar and top your oats with nuts, seeds, or berries.Greek YogurtGreek yogurt is high in protein and contains probiotics that support gut health, which in turn plays a role in blood sugar balance. Opt for plain, unsweetened varieties and customize with cinnamon, chia seeds, or almonds.Chia SeedsChia seeds are full of fiber and omega-3s. When soaked, they form a gel that slows the absorption of sugar into the bloodstream. Add them to puddings, smoothies, or oats for lasting energy.Whole-Grain Bread or WrapsWhole grains are a better alternative to white bread because they digest more slowly and help stabilize blood sugar. Enjoy them with protein-rich toppings like eggs or nut butter.AvocadosAvocados offer healthy fats and fiber, which enhance insulin sensitivity. A simple avocado toast on whole-grain bread can be a filling and blood sugar-friendly choice.Nuts and Nut ButtersNuts are a great source of healthy fats and protein. A spoonful of almond, peanut, or cashew butter can be added to oatmeal, smoothies, or toast—just make sure it's free of added sugars and oils.

easy ways to control your blood sugar and morning cravings

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The medical world is abuzz with a tantalizing question- Can the same medications that are transforming weight loss also suppress alcohol consumption? GLP-1 receptor agonists Ozempic (semaglutide) and Wegovy, already lauded for their success in treating diabetes and obesity, might have another desirable off-label effect — easing alcohol cravings. As anecdotal evidence builds steam and scientific research gradually accumulates, this hypothesized off-label effect is now attracting serious research scrutiny.

In the midst of the COVID-19 pandemic, many people were hit with a tide of health issues — high blood pressure, prediabetes, and a heart arrhythmia. Millions reached for Ozempic, a GLP-1 medication indicated for diabetes and increasingly used to shed pounds but a surprising side effect also took place- experiencing a reduced craving for alcohol.

These instances aren't unique. While prescriptions for semaglutide-based drugs skyrocket — and even though they have a high, monthly cost of about $1,000 and limited insurance coverage — both patients and doctors are seeing a remarkable side effect- a reduced desire to drink, smoke, or even be consumed by compulsive behaviors such as gambling and over-the-internet shopping.

<h2>What's The Link Between GLP-1 Drugs And Dopamine?</h2>

In order to comprehend how GLP-1 receptor agonists might impact alcohol intake, we must look at their effects on the brain — i.e., the dopamine reward system.

Medications such as Ozempic mimic glucagon-like peptide-1, a hormone that not only controls blood sugar and induces satiety but also seems to influence the brain's reward system. Studies in both animals and humans have shown that GLP-1 medications lower the brain's release of dopamine to alcohol — basically blunting the enjoyment associated with drinking.

In a 2023 eBioMedicine study, scientists discovered semaglutide prevented alcohol-induced surges of dopamine in rat brains. This neurologic suppression manifested in significantly fewer calories from alcohol being consumed by the animals.

Human trials, though early in routine development, are now starting to resonate with animal research. One such notable example is a randomized controlled trial presented in JAMA Psychiatry. Researchers gave weekly injections of semaglutide to 48 adults with alcohol use disorder (AUD) — people not actively receiving treatment — and measured against a placebo group.

Nine weeks later, participants receiving semaglutide:

<ul><li>Reported decreased alcohol cravings</li><li>Consumed less on the days they drank</li><li>Spent fewer heavy drinking days (4+ for women, 5+ for men)</li><li>Close to 40% had no heavy drinking days in the last month of the study</li></ul>

These results are consistent with anecdotal reports and are indicative of the potential of semaglutide to restrict harmful drinking habits, even in non-abstainers.

<h2>Can it Be Used for Treating Alcohol Abuse Disorder?</h2>

While researchers are cautious about drawing broad conclusions, the early data suggests a promising new treatment pathway for AUD. Dr. Elisabet Jerlhag at the University of Gothenburg has spent over a decade studying GLP-1 drugs and alcohol behavior in animals. Her work shows consistent results — lower alcohol intake when GLP-1 receptors are stimulated.

This leaves the door ajar to the possibility of GLP-1 drugs being repurposed or adapted to treat substance use disorders. Some existing clinical trials now aim to investigate this juncture further, such as on nicotine, opioids, and behavioral addictions.

Despite the encouraging data, medical experts emphasize that we’re still in the very early days of understanding the full implications. According to addiction specialist Dr. Jennifer Haass-Koffler, larger and longer-term studies are needed before prescribing GLP-1 drugs specifically for AUD.

Another warning is the overlap between health threats. For example, semaglutide has been linked with pancreatitis, and people with alcohol use disorder are already at increased risk for it. So, personalized medical supervision is essential prior to repurposing these drugs for alcohol reduction.

Alcohol illnesses are a major worldwide health issue, causing more than 2.6 million deaths per year through their associations with cancer, cardiovascular disease, and cirrhosis of the liver. The neurobiology of alcohol dependence explains how habitual drinking reprograms the brain — moving drinking from deliberate decision to involuntary habit.

In this context, drugs that interrupt such neurological patterns are a huge hope. If semaglutide and other GLP-1 medications are proven to reduce consumption safely and reliably, they may become valuable weapons in the battle against alcohol-related illness around the globe.

While it's premature to suggest prescribing Ozempic or Wegovy for alcohol use disorder on a mass level, the accumulating evidence is persuasive. From diminishing dopamine spikes in laboratory animals to reduced beverage consumption in clinical trials, GLP-1 medications could reimagine the approach to addiction treatment.

For the time being, they are an intriguing, added advantage for patients who use them to lose weight or control diabetes — and a burning issue for scientists and public health researchers ready to address one of the globe's most intractable health issues.

diet & nutrition

ozempic alcohol cravings

wegovy and drinking

glp-1 weight loss drugs

semaglutide reduce alcohol

alcohol use disorder treatment

weight loss drug side effects

glp-1 for addiction

The medical world is abuzz with a tantalizing question- Can the same medications that are transforming weight loss also suppress alcohol consumption? GLP-1 receptor agonists Ozempic (semaglutide) and Wegovy, already lauded for their success in treating diabetes and obesity, might have another desirable off-label effect — easing alcohol cravings. As anecdotal evidence builds steam and scientific research gradually accumulates, this hypothesized off-label effect is now attracting serious research scrutiny.In the midst of the COVID-19 pandemic, many people were hit with a tide of health issues — high blood pressure, prediabetes, and a heart arrhythmia. Millions reached for Ozempic, a GLP-1 medication indicated for diabetes and increasingly used to shed pounds but a surprising side effect also took place- experiencing a reduced craving for alcohol.These instances aren't unique. While prescriptions for semaglutide-based drugs skyrocket — and even though they have a high, monthly cost of about $1,000 and limited insurance coverage — both patients and doctors are seeing a remarkable side effect- a reduced desire to drink, smoke, or even be consumed by compulsive behaviors such as gambling and over-the-internet shopping.What's The Link Between GLP-1 Drugs And Dopamine?In order to comprehend how GLP-1 receptor agonists might impact alcohol intake, we must look at their effects on the brain — i.e., the dopamine reward system.Medications such as Ozempic mimic glucagon-like peptide-1, a hormone that not only controls blood sugar and induces satiety but also seems to influence the brain's reward system. Studies in both animals and humans have shown that GLP-1 medications lower the brain's release of dopamine to alcohol — basically blunting the enjoyment associated with drinking.In a 2023 eBioMedicine study, scientists discovered semaglutide prevented alcohol-induced surges of dopamine in rat brains. This neurologic suppression manifested in significantly fewer calories from alcohol being consumed by the animals.Human trials, though early in routine development, are now starting to resonate with animal research. One such notable example is a randomized controlled trial presented in JAMA Psychiatry. Researchers gave weekly injections of semaglutide to 48 adults with alcohol use disorder (AUD) — people not actively receiving treatment — and measured against a placebo group.Nine weeks later, participants receiving semaglutide:Reported decreased alcohol cravingsConsumed less on the days they drankSpent fewer heavy drinking days (4+ for women, 5+ for men)Close to 40% had no heavy drinking days in the last month of the studyThese results are consistent with anecdotal reports and are indicative of the potential of semaglutide to restrict harmful drinking habits, even in non-abstainers.Can it Be Used for Treating Alcohol Abuse Disorder?While researchers are cautious about drawing broad conclusions, the early data suggests a promising new treatment pathway for AUD. Dr. Elisabet Jerlhag at the University of Gothenburg has spent over a decade studying GLP-1 drugs and alcohol behavior in animals. Her work shows consistent results — lower alcohol intake when GLP-1 receptors are stimulated.This leaves the door ajar to the possibility of GLP-1 drugs being repurposed or adapted to treat substance use disorders. Some existing clinical trials now aim to investigate this juncture further, such as on nicotine, opioids, and behavioral addictions.Despite the encouraging data, medical experts emphasize that we’re still in the very early days of understanding the full implications. According to addiction specialist Dr. Jennifer Haass-Koffler, larger and longer-term studies are needed before prescribing GLP-1 drugs specifically for AUD.Another warning is the overlap between health threats. For example, semaglutide has been linked with pancreatitis, and people with alcohol use disorder are already at increased risk for it. So, personalized medical supervision is essential prior to repurposing these drugs for alcohol reduction.Why Alcohol Use Is Increasing?Alcohol illnesses are a major worldwide health issue, causing more than 2.6 million deaths per year through their associations with cancer, cardiovascular disease, and cirrhosis of the liver. The neurobiology of alcohol dependence explains how habitual drinking reprograms the brain — moving drinking from deliberate decision to involuntary habit.In this context, drugs that interrupt such neurological patterns are a huge hope. If semaglutide and other GLP-1 medications are proven to reduce consumption safely and reliably, they may become valuable weapons in the battle against alcohol-related illness around the globe.While it's premature to suggest prescribing Ozempic or Wegovy for alcohol use disorder on a mass level, the accumulating evidence is persuasive. From diminishing dopamine spikes in laboratory animals to reduced beverage consumption in clinical trials, GLP-1 medications could reimagine the approach to addiction treatment.For the time being, they are an intriguing, added advantage for patients who use them to lose weight or control diabetes — and a burning issue for scientists and public health researchers ready to address one of the globe's most intractable health issues.

like certain food intolerance, can weight-loss drugs help drink less alcohol?

Beat The Heat With ORS: How To Know Which One Is Real?

How To Choose The REAL ORS?

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3 simple steps in choosing the original and safe ORS

For many things that come in colorful packaging, <span>ORS</span> or the World Health Organization (WHO) recommended Oral Rehydration Salt is one of them. While colorful packaging may seem interesting and often enticing, they may be harmful for you, as these may not be <span>original ORS</span> and could do you more harm than to benefit you. 

It is an adequate glucose-electrolyte solution called the Oral Rehydration Salts (ORS) solution. It was first used in 1969, and then a new solution has been recommended by the WHO and the UNICEF since 2003. This use of ORS formulation, as WHO mentions has improved effectiveness from as compared to the old solution. 

<h4>How To Identify The Original ORS?</h4>

<h4>There are 3 easy steps to identify the original ORS.</h4>

The original ORS packaging will always have "WHO Recommended Formula" written on it. This is because the ORS contains a specific formula which is based on the WHO formulation. Avoid ORS which has any other mark on it. 

Original ORS will contain glucose, potassium, and sodium. It has a specific ratio too, and contains sodium, potassium, chloride, citrate, and dextrose. This specific solution helps body with <span>dehydration</span> to enhance sodium absorption.

Whereas in fake ORS, the sugar content is higher than usual, while the sodium content is lower. This can worsen dehydration and cause an imbalance. This could also lead to brain swelling, and further worse diarrhea. 

While original ORS will have "WHO Recommended Formula" written on it, fake ORS may contain "FSSAI" mark. While the FSSAI mark or the logo signifies that the product has been certified by the Food Safety and Standards Authority of India, which ensures that the food product meets the safety standard set by FSSAI. It categorizes the product under "food". Whereas, ORS is a medication. 

If your ORS is marked with "FSSAI" stamp, it means that it is not recommended by WHO. Often, such ORS packaging also mentions that it is "Ready to Serve Fruit Beverage", or something like this: "This is only a trademark and does not represent its true nature. Not a WHO Oral Rehydration Salts." 

Do make sure that you read the labels carefully. 

As India is under intense heatwaves, dehydration is one of the most common health impacts that many are facing. As a result, many are also witnessing loss of excessive water, electrolytes, and diarrhea. For such conditions, ORS becomes the go-to solution. 

In India, diarrhea is the third-leading cause of child mortality. To prevent that, it is important that one must observe the steps to ensure that original ORS is being used. 

Another step that people must avoid is making homemade ORS. This can further disrupt the balance, and could lead to severe health risks, and worsens health conditions. It several cases, it may lead to death too. 

When you choose a WHO-approved ORS, you ensure that it maintains overall health and ensures a quick recovery, with adequate solution in its ratio. A safe ORS could also be beneficial for the vulnerable population, including children. 

which one is real ORS

original ORS

how to choose safe ORS

fake ors vs original

WHO recommended ORS

what is ORS

dehydration

For many things that come in colorful packaging, ORS or the World Health Organization (WHO) recommended Oral Rehydration Salt is one of them. While colorful packaging may seem interesting and often enticing, they may be harmful for you, as these may not be original ORS and could do you more harm than to benefit you. What Is ORS?It is an adequate glucose-electrolyte solution called the Oral Rehydration Salts (ORS) solution. It was first used in 1969, and then a new solution has been recommended by the WHO and the UNICEF since 2003. This use of ORS formulation, as WHO mentions has improved effectiveness from as compared to the old solution. How To Identify The Original ORS?There are 3 easy steps to identify the original ORS.1. Look For The WHO MarkThe original ORS packaging will always have "WHO Recommended Formula" written on it. This is because the ORS contains a specific formula which is based on the WHO formulation. Avoid ORS which has any other mark on it. 2. Check For The Right SolutionOriginal ORS will contain glucose, potassium, and sodium. It has a specific ratio too, and contains sodium, potassium, chloride, citrate, and dextrose. This specific solution helps body with dehydration to enhance sodium absorption.Whereas in fake ORS, the sugar content is higher than usual, while the sodium content is lower. This can worsen dehydration and cause an imbalance. This could also lead to brain swelling, and further worse diarrhea. 3. Read The Label Carefully While original ORS will have "WHO Recommended Formula" written on it, fake ORS may contain "FSSAI" mark. While the FSSAI mark or the logo signifies that the product has been certified by the Food Safety and Standards Authority of India, which ensures that the food product meets the safety standard set by FSSAI. It categorizes the product under "food". Whereas, ORS is a medication. If your ORS is marked with "FSSAI" stamp, it means that it is not recommended by WHO. Often, such ORS packaging also mentions that it is "Ready to Serve Fruit Beverage", or something like this: "This is only a trademark and does not represent its true nature. Not a WHO Oral Rehydration Salts." Do make sure that you read the labels carefully. Why Is It Important?As India is under intense heatwaves, dehydration is one of the most common health impacts that many are facing. As a result, many are also witnessing loss of excessive water, electrolytes, and diarrhea. For such conditions, ORS becomes the go-to solution. In India, diarrhea is the third-leading cause of child mortality. To prevent that, it is important that one must observe the steps to ensure that original ORS is being used. Another step that people must avoid is making homemade ORS. This can further disrupt the balance, and could lead to severe health risks, and worsens health conditions. It several cases, it may lead to death too. When you choose a WHO-approved ORS, you ensure that it maintains overall health and ensures a quick recovery, with adequate solution in its ratio. A safe ORS could also be beneficial for the vulnerable population, including children. 

beat the heat with ors: how to know which one is real?

Aarushi Bhadury

4 High Quality Carbs That Can Help You Live Longer: Study

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Carbs have been villainized by the modern media and many people believe that cutting out carbs from their diet is the only way to live healthy. However, carbs are healthy parts of our diet, our bodies, in fact, need them in order to survive. Even if you are trying to lose weight, have conditions like diabetes, carbs can be a healthy part of your diet too. 

A recent study published in the journal JAMA Network Open, suggests that women who consume more fiber and high-quality carbohydrates in midlife may experience healthier aging and reduce their risk of developing 11 chronic diseases. Researchers analyzed data from over 47,000 participants in the U.S. Nurses' Health Study, spanning from 1984 to 2016. 

<h2>Eating What <span rel="noindex">High-Quality Carbs Affect Long-Term Health</span>? </h2>

The study revealed that women who consumed more high-quality carbohydrates—found in fruits, vegetables, whole grains, and legumes—were up to 37% more likely to experience healthy aging. Conversely, diets rich in refined carbohydrates (from added sugars, refined grains, and starchy vegetables like potatoes) were associated with a 13% lower likelihood of healthy aging. 

For the purpose of the study, healthy aging was defined as living to age 70 without developing 11 specific chronic diseases or experiencing memory impairment, while also maintaining good mental health. The chronic diseases considered included most cancers, type 2 diabetes, heart failure, stroke, kidney failure, and Parkinson's disease. 

<h2>How Do <span rel="noindex">Refined Carbs Affects Our Health</span> </h2>

In contrast, a diet heavier in refined carbohydrates (including added sugars, refined grains, and starchy vegetables) was linked to a 13% lower chance of healthy aging. The chronic diseases considered in the study included various cancers, type 2 diabetes, heart failure, stroke, kidney failure, and Parkinson's disease. 

<h2><span rel="noindex">What Are Good Carbohydrate</span>?</h2>

Good carbohydrates include foods rich in fiber, like whole fruits and vegetables, and whole grains. These types of carbohydrates break down slowly in the body, providing sustained energy. In contrast, low-quality carbohydrates are found in refined grains and added sugars, which lack fiber and are quickly processed by the body. 

The <span>Centers of Disease Control and Prevention</span> explains that while simple carbs and refined carbs can increase one’s blood sugar, (as they lack fiber) complex carbs increase your blood sugar more slowly because they have fiber and other complex starches that take longer for your body to digest foods. Some examples of foods with complex carbs is sweet potatoes, peas, corn, beans, lentils and whole grains. 

If you are concerned about over-doing your carb intake, then try carb counting, the key is to choose carbs and fiber-rich nutrients and portion your serving size. 

The best way to ensure you are eating enough food and full-filling your nutrient intake for the day is by adding protein to your foods like meat, or a handful of nuts, low-fat dairy. They ensure you don’t get hungry too early and help you avoid blood sugar spikes. 

The study's results support what other research has already shown. Eating plenty of fruits, vegetables, whole grains, and beans is linked to a lower risk of many chronic illnesses. Now, this new study further connects these healthy eating patterns to better physical and mental well-being as people age. 

Diet & Nutrition

centers of disease control and prevention

High Quality Carbs you should eat

High Quality Carbs That Can Help You Live Longer

High-Quality Carbs Affect Long-Term Health

Refined Carbs Affects Our Health

What Are Good Carbohydrate

high carb food lacking fiber

Carbs have been villainized by the modern media and many people believe that cutting out carbs from their diet is the only way to live healthy. However, carbs are healthy parts of our diet, our bodies, in fact, need them in order to survive. Even if you are trying to lose weight, have conditions like diabetes, carbs can be a healthy part of your diet too. A recent study published in the journal JAMA Network Open, suggests that women who consume more fiber and high-quality carbohydrates in midlife may experience healthier aging and reduce their risk of developing 11 chronic diseases. Researchers analyzed data from over 47,000 participants in the U.S. Nurses' Health Study, spanning from 1984 to 2016. Eating What High-Quality Carbs Affect Long-Term Health? The study revealed that women who consumed more high-quality carbohydrates—found in fruits, vegetables, whole grains, and legumes—were up to 37% more likely to experience healthy aging. Conversely, diets rich in refined carbohydrates (from added sugars, refined grains, and starchy vegetables like potatoes) were associated with a 13% lower likelihood of healthy aging. For the purpose of the study, healthy aging was defined as living to age 70 without developing 11 specific chronic diseases or experiencing memory impairment, while also maintaining good mental health. The chronic diseases considered included most cancers, type 2 diabetes, heart failure, stroke, kidney failure, and Parkinson's disease. How Do Refined Carbs Affects Our Health In contrast, a diet heavier in refined carbohydrates (including added sugars, refined grains, and starchy vegetables) was linked to a 13% lower chance of healthy aging. The chronic diseases considered in the study included various cancers, type 2 diabetes, heart failure, stroke, kidney failure, and Parkinson's disease. What Are Good Carbohydrate?Good carbohydrates include foods rich in fiber, like whole fruits and vegetables, and whole grains. These types of carbohydrates break down slowly in the body, providing sustained energy. In contrast, low-quality carbohydrates are found in refined grains and added sugars, which lack fiber and are quickly processed by the body. The Centers of Disease Control and Prevention explains that while simple carbs and refined carbs can increase one’s blood sugar, (as they lack fiber) complex carbs increase your blood sugar more slowly because they have fiber and other complex starches that take longer for your body to digest foods. Some examples of foods with complex carbs is sweet potatoes, peas, corn, beans, lentils and whole grains. If you are concerned about over-doing your carb intake, then try carb counting, the key is to choose carbs and fiber-rich nutrients and portion your serving size. The best way to ensure you are eating enough food and full-filling your nutrient intake for the day is by adding protein to your foods like meat, or a handful of nuts, low-fat dairy. They ensure you don’t get hungry too early and help you avoid blood sugar spikes. The study's results support what other research has already shown. Eating plenty of fruits, vegetables, whole grains, and beans is linked to a lower risk of many chronic illnesses. Now, this new study further connects these healthy eating patterns to better physical and mental well-being as people age. 

4 high quality carbs that can help you live longer: study

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Easy Ways To Control Your Blood Sugar And Morning Cravings

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