For some people with high blood sugar, diet is very important! Otherwise, blood sugar could easily rise! Here are a few common foods in daily life that are surprisingly “sugar-raising agents”! Hurry up and see if you often eat any of these!
Four common foods that raise blood sugar
节气
Refined staple foods like white rice, white bread, etc.
Refined staple foods undergo processing that removes most dietary fibers and trace elements, making starch easier for the body to absorb and convert to glucose. Therefore, these staple foods have a high glycemic index (GI), which can lead to a rapid increase in blood sugar after consumption. It is advisable to reduce the intake of refined staple foods in daily diet and increase consumption of whole grains, brown rice, and other foods rich in dietary fibers.
Sweet beverages, fruit juices, and other high-sugar drinks
Sweet 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, excessive intake of sugars over a long period can cause obesity, insulin resistance, and other issues. Therefore, it is recommended to avoid sugary drinks as much as possible and opt for healthier options like plain water, light tea, etc.
Candies, chocolates, and other sweets
Sweets have a high sugar content, mainly simple sugars that are rapidly absorbed and utilized by the body. Long-term excessive consumption of sweets not only raises blood sugar levels but also increases the risk of cardiovascular diseases. Therefore, for individuals needing blood sugar control, it is advisable to consume sweets in moderation, especially those containing a large amount of added sugars.
Potatoes, yams, and other high-starch vegetables
While vegetables are an essential part of a healthy diet, some vegetables like potatoes and yams have high starch content, which can also raise blood sugar levels if consumed excessively. Therefore, when consuming these vegetables, it is important to balance them with other low-starch vegetables such as leafy greens, and melons to lower the overall glycemic index of the meal.
How to avoid the harm of “sugar-raising agents”
节气
01
Balance your diet
In daily diet, pay attention to balancing various foods, especially the proportion of staple foods and side dishes. Increase the intake of whole grains, vegetables, fruits enriched with 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 crucial for maintaining stable blood sugar levels. It is recommended to create a balanced diet plan based on individual circumstances to avoid binge eating or extreme dieting. Also, pay attention to the cooking methods of food, and opt for steaming, boiling, stewing, or other low-oil and low-salt cooking methods as much as possible.
03
Maintain moderate exercise
Moderate exercise can improve the body’s sensitivity to insulin and promote stable blood sugar levels. It is suggested 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 anaerobic exercises to increase muscle mass and metabolism.
