White rice, white bread, sugary drinks, starchy vegetables… are foods that tend to increase blood sugar quickly.
Not only do high-carb foods convert to sugar, but the fiber, protein, and fat content of foods also affect blood sugar levels. Diabetics should limit or avoid the following foods that tend to increase blood sugar.
White grains
According to the American Heart Association, white grains such as white bread, white pasta, white rice... are all sources of refined carbohydrates, which have had much of their fiber removed during processing. Therefore, these foods are digested more quickly, converted into sugar and absorbed into the blood quickly.
Diabetics should choose whole grains such as whole grain bread (black bread), pasta made from whole wheat or brown rice, oats, etc. These foods are rich in fiber to help regulate blood sugar levels. However, diabetics can still add a small amount of white grains to their diet by combining lean meat, healthy fats and non-starchy vegetables.
Sugary drinks
According to Rush University Medical Center (USA), sugary drinks can cause blood sugar to rise rapidly and are very difficult to control. On the other hand, sugary drinks (soda, coffee, canned fruit juice, carbonated soft drinks...) contain almost no protein, fat or fiber. Patients should drink water or add a few slices of fruit to their drinks instead of sugary drinks.
In case of hypoglycemia, drinking a small serving of this beverage can quickly raise blood sugar levels, preventing symptoms and possible risks. However, the patient should drink slowly, starting with 1/2 cup and see how blood sugar levels change before drinking more.
Sugary drinks can cause blood sugar to spike. Photo: Freepik
Fast food
Fast food (burgers, french fries, fried chicken...) not only contains a lot of calories and fat but also a lot of sugar and refined carbohydrates. Consuming this food causes blood sugar to increase rapidly. Patients should only eat fast food to a minimum, combined with fiber (vegetables, salad) to regulate blood sugar levels.
Fruits high in sugar
Fruits have a high glycemic index (GI) and glycemic load (GL) which can cause blood sugar levels to spike when eaten in excess. However, diabetics should not completely eliminate fruits from their diets as they are rich in vitamins, minerals, antioxidants and fibre.
The best way to eat fruit for diabetics is to eat small portions, choose fresh whole fruit, and do not add any sugar. Dried fruit without sugar can still cause a spike in blood sugar because it has been dehydrated, containing only the concentrated sugar of the fruit.
Starchy vegetables
Starchy vegetables such as potatoes, peas, corn, etc. contain a large amount of carbs. Consuming these foods in large quantities can cause blood sugar to fluctuate. However, you can eat these vegetables in small amounts, combined with foods with a low glycemic load (GL) such as lean proteins (chicken, fish) and healthy fats.
Milk
Milk is considered a low glycemic index (GI) carb. However, milk still tends to raise blood sugar in people with diabetes when consumed in large amounts. People with diabetes can replace cow's milk with milk made from plants or nuts. For example, unsweetened soy milk is less likely to raise blood sugar because of its low sugar and high protein content.
Mai Cat (According to Everyday Health )
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