For some people with high blood sugar, diet should be paid great attention to daily! Otherwise, blood sugar can easily rise! The following are some common foods in daily life that are actually “blood sugar raisers”! Hurry up and see if you often eat them!
Four common “blood sugar raising” foods
Season
Refined staple foods such as white rice, white bread
Refined staple foods have undergone processing, removing most of the dietary fiber and trace elements, making starch easier to be absorbed by the body and converted into glucose. Therefore, the glycemic index (GI) of these staple foods is high, and intake can easily cause rapid increase in blood sugar. It is recommended to reduce the intake of refined staple foods properly in daily diet and increase the consumption of whole grains, brown rice, and other foods rich in dietary fiber.
Sweet drinks, fruit juice, and other high-sugar beverages
Sweet drinks and fruit juices often contain a large amount of added sugar or natural fructose, which can be quickly absorbed by the body, leading to rapid fluctuations in blood sugar levels. In addition, long-term excessive sugar intake can also lead to problems such as obesity and insulin resistance. Therefore, it is recommended to avoid sugary beverages as much as possible and choose healthy drinks like plain water and light tea.
Candies, chocolates, and other sweets
The sugar content in sweets is extremely high, and mostly simple sugars, which can be quickly absorbed and utilized by the body. Long-term excessive consumption of sweets can not only lead to high blood sugar but also increase the risk of cardiovascular diseases. Therefore, for people who need to control blood sugar, it is advisable to consume sweets as little as possible, especially foods with high added sugar content.
Potatoes, yams, and other high-starch vegetables
Although vegetables are an important part of a healthy diet, some vegetables such as potatoes, yams, and others have high starch content, excessive intake can also lead to elevated blood sugar. Therefore, when consuming these vegetables, it is important to pay attention to appropriate combinations with other low-starch vegetables such as leafy greens, and melons, to reduce the overall glycemic index of the meal.
How to avoid the harm of “blood sugar raisers”
Season
01
Reasonably balance your diet
In daily diet, pay attention to the reasonable combination of various foods, especially the ratio of main and side dishes. Increase the intake of whole grains, vegetables, fruits rich in dietary fiber and vitamins, and reduce the intake of refined staple foods and high-sugar foods.
02
Control total calorie intake
Controlling total calorie intake is key to maintaining stable blood sugar. It is recommended to develop a reasonable diet plan based on individual circumstances, avoid binge eating or excessive dieting. Also, pay attention to the cooking methods of food, preferably choosing steaming, boiling, stewing, and other low-oil, low-salt cooking methods.
03
Maintain moderate exercise
Moderate exercise can improve the body’s sensitivity to insulin and promote blood sugar stability. It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Also, combine strength training and other anaerobic exercises to increase muscle mass and metabolic rate.
