Published on: 6 September 2022, 10:00 am IST Show
For a diabetic, eating the wrong foods can result in high blood sugar levels. Experts believe that what you eat significantly affects how well your blood sugar levels are managed. There are many foods high in vitamin C, protein, antioxidants, and fibre that are known to manage blood sugar levels. There are, however, some worst foods for diabetes since they can suddenly raise blood sugar levels. Health Shots got in touch with dietitian Hari Lakshmi, Consultant – Dietitian/Nutritionist, Motherhood Hospitals, Chennai to find which are the worst foods to avoid with high blood sugar levels or diabetes. Lakshmi says, “You don’t always have to rely on medications for keeping diabetes under control. Your diet also heavily influences your health. Making minor changes to your diet can do wonders in the long run. Let’s look at what food items are to be removed from your plate.” Here are 5 foods that you need to avoid with high blood sugar levels:1. SugarPeople with diabetes should avoid sugary foods such as pastries, sweets, cakes, cookies, candy, and chocolate. According to Lakshmi, excessive use of sugar-sweetened foods and beverages can lead to obesity, which raises the risk of high blood sugar. Additionally, raised blood pressure, inflammation, and fatty liver disease are all side effects of added sugar consumption that have been related to an elevated risk for heart attack and stroke. Moreover, sweet foods are a source of carbs, which can raise blood sugar levels. Limit your sugar consumption. Image courtesy: Shutterstock2. Processed food with trans and saturated fatsFor those with diabetes, processed foods are an absolute no-no because they can raise blood sugar levels. Lakshmi says, “Trans fat is used in food items to preserve them for a longer duration, and it increases the risk of diabetes and heart related complications.” Additionally, eating processed foods high in saturated fats might raise your body’s levels of harmful cholesterol. 3. Canned foodTo extend the shelf life of canned foods, excess sodium and other preservatives are frequently added. Lakshmi says, “The ‘can’ of canned food items contain a chemical called BPA or bisphenol-A which is used to strengthen the can. This is the main reason why diabetic people experience negative side effects.” This doesn’t just increase the risk of heart related complications but also can alter normal bodily functions in the long run. 4. Sugary cerealsA majority of people choose cereal because they believe it to be a filling and healthy breakfast option. However, that’s not true! Especially if you have diabetes. cereals, which are highly processed and abundant in refined grains, contain sugar. Consuming them in the morning can increase the risk of a range of chronic health concerns, including heart disease, type 2 diabetes, and liver difficulties. So, at all costs, avoid them. As an alternative, you can eat a soaked oatmeal bowl every morning for breakfast. 5. FruitsFruits are a healthy option as a snack and as a balanced meal, it contains important nutrients and fiber. However, “some fruits such as figs, grapes, mangoes, cherries, and bananas, have high sugar content; therefore, if you have high blood sugars, they need to be restricted. But you can still enjoy fruits such as jamun, pear, sweet lime, peaches, apples, and plums. Make sure you consume in moderation. Takeaway Maintaining your blood sugar is essential to avoid severe diseases because high blood sugar is also a risk factor of heart diseases and strokes. So, make sure you eat healthy, avoid these foods and check your blood sugar levels regularly for timely treatment. When you eat rice, bread, or any other typical food high in carbohydrates, it is digested by the stomach and small intestine, where it is absorbed into the blood as glucose. Figure 1 shows how it is absorbed into the body. Figure 1: Absorption of glucose
When glucose enters the bloodstream, insulin facilitates its uptake into the body's cells. When an excess of glucose is ingested, insulin over secretion occurs. Insulin increases the biosynthesis of fat and suppresses its breakdown. Thus, it becomes easier for fat to accumulate in body tissues. Blood sugar level will not drop if the sugar in the blood is not properly processed due to, for example, too little insulin being secreted, or resistance to the action of insulin. If blood sugar levels have not decreased several hours after eating on a regular basis, this indicates a susceptibility to diabetes. To avoid this and stay healthy, we should eat types of foods that will not cause a sudden, extreme rise in blood sugar levels. What is BMI?
What is a healthy blood sugar level
Blood sugar level rises every time you eatWhat foods do not raise blood sugar level much?High calorie foods may or may not cause the blood sugar level to riseMany people think that all high-calorie foods raise blood sugar level, but this is not always the case. In general, foods that cause blood sugar level to rise the most are those that are high in carbohydrates, which are quickly converted into energy, such as rice, bread, fruits and sugar. Food containing three major nutrients
Carbohydrates do raise blood sugar levels quickly. However, recent studies have shown that even amongst foods that have the same amount of carbohydrates, there are two categories: those that cause a sudden rise in blood sugar levels and those that cause a more moderate rise, depending on the amount of dietary fiber contained. It is important to know which foods are low GI and which are high GI.The University of Sydney has defined foods with a GI value of over 70 as "high GI foods," foods with a GI value of between 56 and 69 as "mid-range GI foods," and foods with a GI value of 55 or under as "low GI foods", when using glucose as the reference food (where glucose = 100). Because high GI foods cause a sudden spike in the blood sugar level, large amounts of insulin are secreted in order to process the sugar in the blood, causing a spike in insulin secretion to handle the sugar. When low GI foods are eaten, the sugar is gradually absorbed into the body so the blood sugar level rises gradually. Thus, an appropriate amount of insulin is secreted and sugar is promptly taken up by the tissues. Thus, knowing which foods are low GI foods (causing moderate amounts of sugar to be absorbed) is very important to living a healthy
life. GI of main food
Source: University of Sydney Food GI search, 2017 What food brings glucose levels down?The 17 Best Foods to Lower (or Regulate) Your Blood Sugar. Broccoli and broccoli sprouts. Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties. ... . Seafood. ... . Pumpkin and pumpkin seeds. ... . Nuts and nut butter. ... . Okra. ... . Flax seeds. ... . Beans and lentils. ... . Kimchi and sauerkraut.. What 10 foods should diabetics avoid?10 foods to avoid if you have diabetes. Processed meats. ... . Full-fat dairy products. ... . Packaged snacks and processed baked goods. ... . White carbohydrates. ... . Sweetened breakfast cereals. ... . Dried fruits. ... . French fries. ... . Higher-fat cuts of meat.. What foods trigger high blood sugar?In general, foods that cause blood sugar level to rise the most are those that are high in carbohydrates, which are quickly converted into energy, such as rice, bread, fruits and sugar. Next are foods high in protein, such as meats, fish eggs, milk and dairy products, and oily foods.
How can I bring my glucose level down naturally?Exercise regularly. ... . Manage your carb intake. ... . Eat more fiber. ... . Drink water and stay hydrated. ... . Implement portion control. ... . Choose foods with a low glycemic index. ... . Try to manage your stress levels. ... . Monitor your blood sugar levels.. |