Ten Foods That Are increasing Your Blood Sugar Level And What to Eat Instead

Ten Foods That Are increasing Your Blood Sugar Level And What to Eat Instead

Prediabetes, diabetes, and complications are connected to insulin resistance and high blood sugar, and what you consume has a significant impact on your blood sugar levels. A persons with prediabetes or diabetes, certain meals enhance insulin resistance or produce dangerous blood sugar rises. These are ten foods that raise blood sugar levels and what you can eat instead.

1. Soft drinks 

Although the first item on the list is not food, it is so common and damaging to blood sugar levels that it easily wins the top slot. They're just sweet water with a couple of chemicals added for flavor and color. Soft drinks have been linked to insulin resistance, diabetes, obesity, tooth decay, renal disease, osteoporosis and poor bone health, and even gout in numerous studies. Sugar-sweetened beverages in general are equally as hazardous. Sweet tea, syrup and sugar-sweetened coffee beverages, and juice drinks, along with soft drinks, energy and sports drinks, are all waiting to harm you. Instead, drink sugar-free, low-calorie, or calorie-free beverages and drinks like water or decaf unsweetened coffee or tea to stay hydrated.

2. Bread.

Bread does not have to be awful, but the way you consume it may be causing it to become unhealthy. The first mistake is choosing a high-glycemic-index refined white bread (blood sugar spikes). Allowing it to increase your weight when it simply adds extra calories, such as ordering a foot-long instead of a 6-inch sub sandwich, getting a 4-oz. Bagel (that's 4 full servings), or eating a few hundred calories worth of breadsticks before or with your already-carb-laden pasta or pizza. Slathering butter on that bread, speaking of extra calories, does not assist. There are many healthy methods to retain bread in your diet or to replace it without missing it. When possible, use whole-grain bread to lower the glycemic index and gain more natural nutrients, such as dietary fibre. Eat only a slice or two of bread, an English muffin, or half a bagel at a time to keep portion sizes in mind. Finally, explore alternatives to breadsticks, such as raw veggies or dinner rolls to snack on before a meal.

3. Potatoes

If you have diabetes, white potatoes can be a major problem. If you eat these starch-heavy vegetables on their own, they will raise your blood sugar levels. When you eat them in other ways, such as buttery mashed potatoes, potato chips, French fries, and hash browns, you're getting extra fats on top of the carbohydrate, which adds up to a lot of calories, not to mention the link between bad fats (think: butter and frying fats) and insulin resistance. There are some healthier solutions available to you. To lower the glycemic index of potatoes and prevent the extra calories and fat in fried potatoes, one option is to prepare them more healthily. Instead of boiling or frying potatoes, roast or bake them and serve them with feta cheese and broccoli. Protein and fiber will lower the glycemic index of the food.

4. Burgers.

Fast food is typically fatty, starchy, salty, high in calories, and frequently sugary. All of these things are bad news for blood sugar levels. Burgers, with their fatty beef patties and mayo, butter, or special sauces, salty pickles and mustard, and starchy buns, are a good representation of fast food. However, most fast food is composed of the same ingredients: fried, breaded chicken or fish sandwiches, fried noodles or rice dishes, beefy burritos with rice, and cheesy pizza on a thick crust. Most fast food restaurants offer healthier options. Look for light-dressed side and entrée salads, grilled chicken salads or sandwiches, thin-crust pizza with vegetable toppings, carrot sticks, and apple slices. Smaller is generally better, so order children's entrees, tacos instead of burritos, and single rather than double burgers.

5. Bacon

Bacon may be trendy right now, but it is also one of the least healthy foods you can eat. Consumption of processed meat is linked not only to cancer, heart disease, and stroke, but also to impaired insulin sensitivity and diabetes risk. Pepperoni, bacon, sausages, hot dogs, and luncheon or deli meats such as bologna, ham, and salami are examples of these meats. Bacon and other processed meats can be replaced with meatless, soy-based alternatives. Uncured turkey sausage and turkey bacon are also options. Instead of processed luncheon meat in sandwiches, try cooked chicken breast, tuna, reduced-fat cheese, peanut butter, or fat-free refried beans for protein.

6. Desserts and Pastries

Muffins Desserts have been pricking your conscience for a while now, being sugary, often starchy, and far too large. Your suspicions have been confirmed: choosing desserts like cake, cookies, pie, ice cream, or pudding is bad for your blood sugar. The fewer possessions you have, the better. You can substitute fruit for your usual dessert, or you can make do with half of your usual dessert and some fresh fruit to make up the difference. A frozen banana or frozen grapes can satisfy your ice cream craving, and a square of 100 percent dark chocolate can satisfy your chocolate craving without causing as much damage as a pan of brownies or a candy bar.

8. Raisins

Raisins and other dried fruit are unjustly harmful to diabetics. They are high in potassium and fiber, but their high sugar content outweighs their other advantages. Sugar is often added to some types, such as cranberries, mangos, and pineapple, to sweeten them. When possible, choose fresh fruit over dried fruit. Apples, bananas, and oranges make quick and easy snacks. Instead of dried cherries or raisins, add berries, grapes, tangerine segments, and diced pears to salads, and why add sugar-laden dried fruit to oatmeal and yoghurt when diced apple or pear, berries, and sliced banana work just as well?

9. Margarine

Not only is butter to blame. It is just one of several fats that may impair insulin resistance by clogging your arteries. Fatty meat, skinned poultry, lard, creamy sauces, and shortening are also on the no-no list. Limit your intake of bad fats by removing the skin and visible fat from poultry and meat. Eggs, beans, and tofu are also lean options, and choosing fish as a protein source will provide you with healthy fats. Instead of using butter, steam or roast vegetables, use olive oil-based vinaigrettes instead of creamy salad dressings, and add creaminess to sandwiches with hummus, avocado, or peanut butter instead of butter.

10. Yoghurt

If you are health-conscious, the truth about low-fat flavored yoghurt may be one of the most unjust discoveries you can make, but learning about this sugar shocker can be a useful wake-up call. One container of low-fat flavored yoghurt can contain more than 20 grams of sugar, which is close to the daily limit. Flavored instant oatmeal, breakfast cereal, and tomato soup are other examples of healthy foods that have gone wrong due to an excess of sugar. Yogurt provides calcium, protein, and potassium, but choose plain, nonfat varieties to avoid added sugars. Similarly, choose unsweetened whole-grain breakfast cereals and plain instant oatmeal. Sweeten them with fresh fruit, such as peach slices, diced apple or pear, berries, or sliced banana, and add cinnamon for flavor and blood sugar-lowering properties. 

As you can see, there are a lot of foods that raise your blood sugar that you consume on a regular basis. You should limit your intake and replace it with the foods listed here.