If you are looking to eat healthier or have diabetes, you must be aware of the foods and food products that can cause your blood glucose to spike.
Glucose is the body’s main energy source, but too much in the bloodstream can cause health problems. Check out in this article the 10 food products that we should avoid to avoid generating spikes in blood glucose.
Excessive blood sugar (high blood glucose) can predispose you to health problems, including diabetes, heart disease, and nerve damage. Therefore, it’s important to understand how to control your blood sugar levels.
10 Foods That Generate Blood Glucose Spikes:
Soda
Soda is a high-sugar beverage. A soda containing about 40 grams of sugar quickly raises your blood glucose level (also called blood glucose). In addition, frequent consumption of soda is associated with the development of type 2 diabetes.
Sweets And Desserts
Sweets and desserts are high in sugar and cause spikes in blood glucose. Avoid consuming excessive cakes, pies, ice cream and other sweets, as they contain large amounts of sugar and few nutrients. Eating protein and fiber before eating sweets and desserts reduces the glycemic peak after consuming these foods.
White Bread
White bread is made with refined flour, quickly digested by the body. When bread is digested, it turns into sugar (glucose) and raises your blood glucose. Replace white bread with whole grain bread, which contains more fiber (they help reduce the glycemic spike).
French Fries
French fries are a food rich in carbohydrates and saturated fats. When consumed in excess, it can lead to a rapid rise in blood glucose levels. In addition, potato chips contain acrylamide, a substance that is harmful to health.
White Rice
Like white bread, white rice is fiber-free and quickly raises blood glucose levels. Brown rice is a better option, as it contains more fiber and nutrients.
Noodles
Pasta is a carbohydrate-rich food that can cause blood glucose spikes when consumed excessively. Replace traditional pasta with wholegrain or vegetable options, which are more nutritious and have a lower glycemic index.
Alcoholic Beverages
Alcoholic beverages contain sugar and other carbohydrates, which are responsible for raising blood glucose levels. In addition, alcohol can interfere with the body’s ability to regulate blood glucose. Therefore, avoid the consumption of alcoholic beverages.
Dried Fruits
Dried fruits are rich in sugar (fructose and glucose), which, when dehydrated, ”concentrate” the carbohydrate content and become high-glycemic foods.
Honey
Honey is a natural sweetener; it is a sugar type that raises blood glucose levels. For your body, it is metabolized as sugar.
Fruit Juice
Fruit juice contains sugar (fructose) and is low in fiber, which is why it is responsible for glycemic spikes. It is better to consume whole fruits rather than juice, as whole fruits contain fiber, which helps regulate the body’s absorption of sugar and promotes greater satiety.
Now that you know which foods can raise your blood sugar, you can include healthier and more balanced options. Having the follow-up of a health team to put together an adequate food plan for your needs and guide you on how to balance your choices is essential for building healthy habits. Always remember that a healthy diet is essential for properly functioning your metabolism and preventing diseases related to excess glucose in the blood.
Knowing how to measure and control your blood glucose and keep your blood sugar levels within a healthy range is critical to maintaining good health. If you have a family history of diabetes or are concerned about your blood sugar levels, talk to your doctor to assess your need for further testing and find out what you can do to prevent disease and improve your health.
Also Read: Foods That Lower The Blood Sugar Level