Thursday, December 2

Diabetes: 4 Surprise Everyday Foods That Raise Blood Glucose

Everyday foods such as pasta, rice, fruit, some starchy vegetables, and plant milks tend to be high on the glycemic index and thus alter glucose.

Photo: Image by Ирина Александрова in Pixabay / Pixabay

Without a doubt, the main challenge for people with type 2 diabetes lies in the importance of a good carbohydrate count, it is the best measure for good blood glucose control. However, it’s not just about that: the amount of carbohydrates in food is what determines how that food will affect blood sugar levels. Finally, it is well known that all carbohydrate-rich foods are converted to sugar in the body. In addition, the fiber, protein and level content of a food also influences. These are all factors that play a role in the establishing the glycemic index of a foodIn such a way that the glycemic index has become one of the most important elements to consider in the diet of diabetics. For obvious reasons, the main recommendation is to go for low GI foods (with scores below 55).

Although, the GI is a fundamental concept and offers us a fairly accurate idea about how a food impacts the body: it is not the complete story and the glycemic load is also relevant. It is an equation that considers the serving size of a food, as well as its glycemic index. Therefore, the simple fact of understanding the concept of glycemic load it is incredibly useful when it comes to foods that tend to increase blood sugar levels.

Based on this, we set about selecting the 4 everyday foods that tend to increase blood sugar levels. This is not to say that they are unhealthy, it is simply wise to moderate your approach to achieve more stable blood sugar levels.

1. White grains, which are a refined source of carbohydrates

According to the American Heart Association, foods that contain white grains, such as white bread, pasta, and rice, are examples of refined carbohydrate sources, which means that much of their fiber has been removed during processing. It is important to be clear that fiber is a type of carbohydrate that has many benefits for digestive, intestinal, and heart health and plays an important role in glucose control and weight loss. Also, it is key to increasing the level of satiety in the diet and reducing the likelihood of overeating, it is well known that a diet high in calories can negatively affect blood sugar. The secret to enjoying these delicious foods is to bet on the wholegrain versions of pasta and rice, and integrate allies such as quinoa, oats, buckwheat and barley. In addition, it is feasible to integrate white grains as part of a balanced diet, on special occasions and with the correct approach. A good tip is to enjoy them occasionally and always combine them with lean meats, healthy fats and other relatively low carbohydrate sources of fiber, such as non-starchy vegetables, to make carbohydrate-containing white foods more blood sugar-friendly.

Healthy pasta
Pasta. /Foto: Shutterstock

2. Fruits

Yes, it is true that fruit can increase blood sugar levels, but that is no reason to eliminate it completely from the diet They are part of any healthy diet! After all, fruit is rich in vitamins, minerals, antioxidants and fiber, all of which are excellent for the health and control of type 2 diabetes. The truth is that fruits are a wonderful addition to the diabetic diet, the secret is counted as carbohydrates, a piece of fruit the size of a tennis ball is the equivalent of one serving. Bet on enjoying seasonal variants, fresh or frozen, avoid the dehydrated and syrup versions. Integrate versions such as apples, pears, citrus fruits, papaya, berries, strawberries and banana.

Fruit bowl
Fruit bowl. /Photo: Pexels

3. Starchy vegetables

Of course, vegetables are essential in any diet and more so when you have diabetes. However, starch-rich variants such as peas, potatoes and cornThey are very rich in carbohydrates and it is important to be cautious. Compared to other low-carbohydrate vegetables, such as broccoli, cauliflower, cabbage, lettuce, and green leafy vegetables, which provide satiety and are also much lower in calories. The good news is that there are fiber-rich options, for example: 1 medium white potato contains 2.38 g of fiber (or about 8.5% of the daily value). Whereas in a cup of cauliflower, you will get 1.02 g of fiber for about 3.6% of the daily value. A good tip is to integrate these types of starchy foods as carbohydrates and bet on combining them with foods with a low glycemic index, such as lean proteins and healthy fats.

Bakery potatoes
Soufflé of dads. / Foto: Pixabay

4. Plant milks

According to Harvard Medical School, even cow’s milk counts as a carbohydrate, but it is a low GI carbohydrate. However, it does not always apply to so fashionable non-dairy milksFor example, the current trend oat milk is very high in sugar and rice milk even more; in fact, according to Harvard Medical School, it has a GI of 86 to 86 percent as high as pure glucose. When it comes to milk substitutes, unsweetened soy tends to be the least likely to spike blood sugar, thanks to lower sugar levels and higher protein levels. Nutrition information varies by brand, always read the label. For instance, 1 cup of Silk Unsweetened Soy Milk contains 1g of sugar (no added sugar) and 7g of protein.

Vegetable milks
Leches vegetales./Foto: Shutterstock

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