For some people with high blood sugar, they need to pay very close attention to their diet! Otherwise, blood sugar levels can increase easily! Below are some common foods in daily life that are unexpectedly “sugar-boosting giants”! Quickly check if you eat any of these frequently!
Four common “sugar-boosting giants” in food
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Refined staple foods, such as white rice and white bread
Processed refined staple foods remove most of the dietary fiber and trace elements, making starch easier to be absorbed and converted into glucose by the body. Therefore, the glycemic index (GI) of these staple foods is high, leading to a rapid rise in blood sugar after consumption. It is recommended to reduce the intake of refined staple foods in daily diet and increase the consumption of whole grains, brown rice, and other foods rich in dietary fiber.
Sweetened beverages, fruit juices, and other high-sugar drinks
Sweetened beverages and fruit juices often contain a large amount of added sugar or natural fructose, which can be rapidly absorbed by the body, leading to sharp fluctuations in blood sugar levels. In addition, long-term excessive intake of sugar can also lead to obesity, insulin resistance, and other issues. Therefore, it is advisable to avoid sugary drinks as much as possible and opt for plain water, light tea, and other healthy beverages.
Candies, chocolates, and other sweets
Sweets are high in sugar content, mainly simple sugars that can be quickly absorbed and utilized by the body. Long-term excessive consumption of sweets not only increases blood sugar levels but also raises the risk of cardiovascular diseases. Therefore, for individuals who need to control their blood sugar, it is recommended to reduce the consumption of sweets, especially those with high added sugar content.
Potatoes, yams, and other starchy vegetables
Although vegetables are an essential part of a healthy diet, some starchy vegetables such as potatoes, yams, etc., have high starch content, and excessive consumption can lead to increased blood sugar levels. Therefore, when consuming these vegetables, it is important to balance them with other low-starch vegetables like leafy greens, melons, etc., to lower the overall glycemic index of the meal.
How to avoid the harm of “sugar-boosting giants”
Solar Terms
01
Reasonable diet combination
In daily diet, it is important to pay attention to the reasonable combination of various foods, especially the proportion of staple and side dishes. Increase the intake of whole grains, vegetables, fruits, etc., rich in dietary fiber and vitamins, while reducing the consumption of refined staple foods and high-sugar foods.
02
Control total calorie intake
Controlling total calorie intake is key to maintaining stable blood sugar levels. It is recommended to devise a reasonable diet plan based on individual circumstances to avoid overeating or extreme dieting. Also, pay attention to the cooking methods of food, opting for steaming, boiling, stewing, etc., low-oil, low-salt cooking methods as much as possible.
03
Maintain moderate exercise
Moderate exercise can increase the body’s sensitivity to insulin and promote stable blood sugar levels. It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Additionally, incorporate strength training and other anaerobic exercises to increase muscle mass and metabolism levels.
