These foods will only exacerbate your blood sugar levels.
High blood sugar levels can cause negative side effects, including lethargy, disorientation, weariness, abdominal pain, and blurred vision. In addition, consistently high blood sugar levels can eventually develop into diabetes, which affects an estimated 34.2 million people in the United States. Simply put, high blood sugar—also known as high blood glucose—means too much sugar in your blood. This is due to either a lack of insulin or a malfunctioning insulin system. Although this may sometimes feel out of control, there are techniques to control your blood glucose levels. Eliminating some of the worst blood sugar foods is a good place to start.
A blood-sugar-friendly diet includes a variety of nutrient-dense foods such as high-fiber meals, non-processed carbs, seafood, and healthy fats such as unsaturated or polyunsaturated fats. Avoid foods that are high in added sugar and refined carbohydrates, with little protein or fiber to back them up.
We’ve compiled a list of the worst foods to avoid if you have high blood sugar.
“Natural” sweeteners such as honey and agave
If you’re watching your blood glucose levels, you could try to avoid white or brown sugar, which may lead you to look for something more natural, like honey or agave syrup. Unfortunately, these sugar sources are more natural than refined white sugar, but they can still increase blood sugar.
For example, table sugar ranks 65 on the glycemic index, which assesses how quickly a food might raise your blood sugar, with 100 being the quickest and 1 being the slowest, and honey ranking 61. Participants with prediabetes who ingested honey or white sugar experienced substantially similar increases in blood sugar and inflammatory markers.
This means that natural sweeteners can still raise blood glucose levels just as much as white sugar. So instead of honey or agave, try a zero-calorie sweetener such as monk fruit or stevia.
Deep-fried foods might devastate your blood glucose levels. Because of the oil used to fry it, this type of meal is frequently high in trans fat. Tan fats can cause insulin resistance, which can lead to an excess of sugar in the blood.
Fried foods can raise the risk of excessive cholesterol, weight gain, and the development of type 2 diabetes. In addition, researchers discovered that higher consumption of fried foods raises the risk of diabetes.
Also, consider the type of food that is being fried. Its location on the glycemic index can have an impact. French fries, for example, are simply deep-fried white potatoes, which already have a high glycemic index. Them, combined with the fact that they’re fried in trans fats, makes them one of the worst foods for blood sugar control.
Yukon gold potatoes
White potatoes may not be the healthiest blood sugar food. You don’t have to avoid this carbohydrate entirely, but combining it with fiber or protein can help lessen its impact on your glucose levels.
While this item has a high glycemic index, which means it can raise your blood sugar faster than foods with a lower glycemic index, researchers say it also relies on how it’s prepared. Mashed or fried potato will have a higher blood sugar impact than baked or boiled potato. The type of potato also matters, with cooked charisma potatoes having a far smaller influence than boiled Desiree or charlotte potatoes.
Trans fat-rich foods
If you’re checking your blood sugar levels, you should restrict your intake of trans fats because trans fats can raise insulin resistance in people with type 2 diabetes. Because insulin is one of the essential hormones in regulating blood glucose levels, this can have a direct impact on your blood sugar levels.
Unfortunately, because of the sheer amount of delectable items that contain trans fats, such as many processed baked products, frozen dinners, microwave popcorn, shortening, fried food, and some nondairy coffee creamers, limiting your trans fat intake can be challenging.
Yogurt with fruit flavors
Many fruit-flavored yogurts contain more sugar than many desserts. So instead, try plain Greek or Icelandic yogurt and sweeten it with a little honey.
Greek yogurt and Icelandic yogurt both offer more protein than conventional yogurt, which can help you maintain a healthy blood sugar level. To add fiber and flavor to your yogurt, top it with fresh fruit or seeds. According to Anzolvar, fiber may also aid in balancing blood sugar. This is because, although being a type of carbohydrate, your body does not break it down, thus, it cannot cause an increase in blood sugar levels.
Smoothie or acai bowls that have already been made
Smoothie bowls are just bowls of smoothies with a bit more decoration on tops, such as fruit, almonds, or granola. The acai bowl, comprised of deep purple fruit, is the most popular smoothie bowl. Premade ones, while delicious and usually nutritious, don’t have the same effect as a fresh bowl.
Nothing against fruit or smoothies, but when you buy a premade smoothie, it is most likely made largely of fruit liquids, such as a mixture of apple juice and pineapple juice, and it lacks any type of dietary fiber and protein.
Premade smoothies and smoothie bowls are sometimes devoid of nutritious fiber and protein. Many of the premade bowls sold in supermarkets are high in total carbohydrates, which will raise your already high blood sugar even higher. Instead, she recommends making your smoothies and smoothie bowls at home. Alternatively, ask your neighborhood smoothie store to add some fresh or frozen fruit.
Use milk, nondairy milk, or even kefir instead, and add a source of fiber, like fresh or frozen fruit. In addition, some seeds or nuts, such as chia seeds or flax seeds. Add a scoop of peanut butter, protein powder, or Greek yogurt to boost your protein intake and keep your blood sugar constant.
Carbohydrates that have been refined
Foods with a high glycemic index spike blood sugar faster than foods with a low glycemic index. White bread, white rice, potatoes, cola, and snacks like potato chips and pretzels are all examples.
However, you do not have to fully rule them out. The glycemic index only assesses foods when they are consumed alone. So, instead of eating them alone, mix them with foods strong in protein and fiber to reduce their impact on blood sugar.
You could feel overwhelmed by all of the options in the shopping aisles, especially in the cereal sections. Some cereals may have a high total carbohydrate content but lack dietary fiber and protein, two nutrients that help maintain your blood sugar steady and under control.
If you’re not sure which cereals to buy, choose one with at least three grams of dietary fiber per serving and at least three grams of protein per serving. However, if you end up with a cereal that isn’t up to par, don’t worry; there are ways to compensate.
If you chose a higher carb cereal, you could even add some protein on the side. Serve it with scrambled eggs or sprinkle some chopped walnuts on top. Alternatively, serve with a side of Greek yogurt or cottage cheese.
When you learn about this one, you won’t feel as joyful as a kid in a candy store because sweet things are on the do not consume list. Unfortunately, if your blood sugar is already high, the last thing you should do is eat handfuls of sweets, which will raise it even higher. Whatever type of candy you choose, it is unlikely to improve your blood sugar levels. It is advised to avoid it until your blood sugar levels have stabilized.
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