Diabetics Should Stay Clear Of These
Whether your doctor has suggested getting your blood sugar levels under control or you’ve recently been diagnosed with type 2 diabetes, some food choices are simply better than others. Many foods, such as those high on the glycemic index scale, can drastically spike our blood sugar levels. Not only that, but these foods can pose a dangerous scenario for diabetics or those with high blood sugar. So, what foods should you avoid? And what foods or tips might you want to know when it comes to maintaining stable and lower blood sugar levels?
Foods to Avoid
Most of the foods on this list are high on the glycemic index scale and are primarily comprised of carbs (and often low nutrients). Here are a few foods you probably want to avoid if you are prone to high blood sugar levels.
1. White Carbs
These include white rice, white bread and anything else made with white flour. Once these foods have entered our intestines, our body quickly absorbs them as sugar, which can lead to high blood sugar spikes.
Alternatively, whole grains can be a much better choice for diabetics or pre-diabetics, offering plenty of fiber that can slow down sugar absorption into the bloodstream.
2. Sweets and Sodas
Not only can these processed and high-sugary foods spike your blood sugar, but when consumed in high amounts, they may also contribute to the development of hypertension (high blood pressure), heart disease and other chronic health conditions.
Since these foods are primarily made of sugar, the body quickly absorbs them, leading to high blood sugar levels, which, if your diabetic, may prove difficult to get under control.
3. Fruit Juice
While there is no reason to fear fruits (In fact, we should all have a healthy eating plan that includes plenty of fruits and vegetables), fruit juice can pose a few problems for individuals with high blood sugar issues. Without any fiber (such as the pulp), fruit juice is primarily sugar, which often quickly gets absorbed into the body and causes high blood sugar levels.
For diabetics and those with high blood sugar, fruit can still be enjoyed. You just want to be picky about what types of fruits (like berries or kiwis) are best and what aren’t. You also want to make sure to always pair fruit with protein and fat to slow down sugar absorption in the body.
4. Dried Fruit
Similarly to fruit juice, dried fruit also tends to bump up blood sugar levels. For instance, raisins (dried grapes) are rated 66 on the glycemic index scale, which is quite high and means individuals with high blood sugar should likely avoid these.
Alternatively, regular fruit, especially those high in fiber, can offer a healthy snack full of nutrients that won’t cause massive spikes in your blood sugar levels.
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5. Packaged Snacks and Baked Goods
For proper sugar control, diabetes diets should minimize or limit packaged and processed food items. Unfortunately, these are often loaded with sugar, which, as we know, gets absorbed quickly in the body. Instead, opt for homemade foods over store-bought items.
Additionally, baked goods can also have similar effects due to their high sugar content. Again, you can make healthy versions at home, such as ones containing ample protein, which may help regulate blood sugar levels instead of raising them.
What Should You Eat?
Some of the best food choices you can make, specifically to avoid blood sugar spikes, include:
- Fresh veggies.
- Potatoes.
- Whole grains.
- Greek yogurt.
- Eggs.
- Lean meats.
- Fish, such as tuna or salmon.
- Nuts and seeds.
Lastly, you can use the following tips to regulate your blood sugar levels, keeping them in check and under control.
- Go for a five to 15-minute walk after eating.
- Eat at the same time each day.
- Don’t skip meals!
- Drink water instead of juice or soda.
- Watch your stress levels (Cortisol can spike blood sugar!).
- Always pair carbs with protein and fat.
- Perform regular exercise for improved insulin sensitivity.
A lot of the time, managing blood sugar levels comes back to basic healthy habits, such as exercise and eating whole foods. Many of these changes can lead to a healthier lifestyle and a longer life!
If you’re still unsure what you should be eating or avoiding, discuss your options with your doctor or speak with a nutritionist to help you figure out an easy way to get (and keep!) your diet on track.
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