Whether you have diabetes, you measure your blood sugar levels daily or just concerned about maintaining a healthy blood sugar levels, it is very important to be aware of these foods that can increase your blood sugar.
Taking care of your blood sugar is one of the most important things you can do for your weight, mood and even your heart health. It is important for keeping your body’s chemicals or hormones in check, and also to help in stabilizing your appetite.
Below are foods you might not realize affect your blood sugar:
7 Worst Foods for Diabetics
1. Artificial Sweeteners
A study which was published in the journal Nature in 2014 reported that the consumption of zero-calorie artificial sweeteners, like the ones found in diet sodas and those that are added to tea and coffee, led to increased blood sugar levels and glucose intolerance. This could potentially led to an increase risk of type 2 diabetes.
Experst advised that moderation is key, it is recommended to avoid soda, both regular and diet – for healthier beverages.
2. Fatty Foods
Carbohydrates are not the only food that individuals who have diabetes need to watch closely. Although foods that are high in fat do not directly raise blood sugar levels, they can contribute to insulin resistance. This is because they take longer to digest, which can affect the timing of blood sugar spikes.
While high-fat meals may be okay in moderation, it is essential for individuals with diabetes to know that large amounts of fat, like 40 grams or more, for example, can make their ability to control blood sugar more difficult.
3. Packaged Foods
Commercially prepared foods and snack goods should also be avoided if you have type 2 diabetes or want to avoid developing it. These foods will make it harder for you in achieving your weight-loss goals. They also tend to be high in trans fats, and trans fats can raise your bad cholesterol and lower the good cholesterol in your blood. Also, this can also cause inflammation, which may lead to diabetes. Even small amounts of trans fats can have harmful health effects.
Choose wholesome snacks, such as a handful of almonds, or make your own treats with healthier ingredients.
4. White Bread
Refined starches including white bread, white pasta, white rice and anything made with white flour, act a lot like sugar once your body starts to digest them. Therefore, just like sugar, refined starches can interfere with glucose control and should be avoided by those with diabetes.
Whole grains are a much better alternative because they are richer in fiber and generally cause a slower and steadier rise in blood sugar. Instead of bagel or white bread for breakfast, choose a toasted whole grain English Muffin.
5. White Rice
If you are suffering from type 2 diabetes, remove white rice from your diet. In a study which was published in June 2010 in JAMA Internal Medicine, researchers from the Harvard School of Public Health reported that individuals who consumed 5 or more servings of white rice per week, increased their risk of developing type 2 diabetes. While the individuals who replaced at least a third of their white-rice servings with brown rice reduced their risk by as much as 16%.
The reason is that white rice contains little fiber, as compared with brown rice. Also, fiber can help your blood sugar levels stable.
6. Whole Milk
Did you know that whole-milk dairy products are also filled with saturated fats? These are the prime suspects in life-threatening conditions such as heart disease.
Study shows that a diet that is high in saturated fats is associated to both insulin resistance and obesity. Change to no-fat or 1% dairy products, so that you can get all the benefits of calcium without the drawbacks, and therefore reduce calories to help with weight loss.
Health professionals recommend raisins and other dried fruit because it is loaded in iron, B vitamins and potassium. But, they can play havoc with a diabetic patient’s blood sugar level.
Upon dehydration, the fruit’s natural sugar becomes concentrated. A 1.5-ounce box of raisins provides at least 34 grams of carbohydrates, which is the equivalent of the carbohydrate count in 2 slices of white bread.
Also, portions play a huge role in the glucose process. Just a few raisins probably won’t put a diabetic patient’s blood sugar level into the danger zone. But, consuming a bag full though, is not healthy for anyone, most especially for diabetics who have to carefully manage their condition.
Sometimes foods that you have never expect, can affect your blood sugar. That is why it is very important to be mindful to the way in which each food affects you. Always keep track of what you eat, and what it does to your blood sugar levels.