High blood sugar is a common problem in modern society. According to statistics, about 30% of the world's population suffers from this disease.
High sugar can cause serious harm to health, leading to the development of diabetes, obesity, and cardiovascular diseases.
Fortunately, proper nutrition can help keep sugar under control. Avoiding certain foods that increase blood glucose levels is the first step toward health.
Let's figure out which 7 foods should be completely excluded from the diet if you have high sugar levels.
Sweet carbonated drinks
Perhaps the most obvious source of fast carbohydrates is sweet soda.
They are literally packed with sugar, containing up to 10-12 teaspoons per serving! Such a dose instantly raises blood sugar levels.
Regular consumption of fizzy drinks leads to insulin resistance - a condition when cells stop responding to insulin. This is extremely dangerous, because insulin is responsible for the absorption of sugars by the body.
It is not surprising that lovers of sweet drinks suffer from diabetes 2-3 times more often. Therefore, if your sugar level is high, soda should be completely excluded from your diet. Choose water, green tea, herbal infusions - they not only do not increase, but also reduce glucose levels.
White bread and pastries
Another common source of fast carbohydrates is white bread, buns, and loaves.
White flour products have a very high glycemic index. They are instantly digested and sharply increase blood sugar.
The same story with pies, donuts, cakes - all these delicacies require immediate production of insulin. In people with metabolic disorders, they cause dangerous jumps.
It is better to replace white bread with whole grain, rye bread. It contains fiber, which slows down the absorption of sugars. When it comes to baked goods, give preference to grain or nut options without glaze.
Canned fruits and juices
At first glance, fruits are a healthy product with vitamins and microelements. But canned, freshly squeezed juices and compotes contain a huge amount of fructose, which sharply increases blood sugar levels.
If you have high sugar levels, it is better to eat berries and fruits in their natural form, rather than processed ones.
It is advisable to choose not too sweet ones - apples, pears, cranberries. The ideal option is baking, which preserves all the useful properties.
Starchy vegetables
Many healthy vegetables in excess can lead to increased sugar levels due to their high starch content. Such products include potatoes, beets, carrots, and corn.
When these vegetables are consumed, glucose is released into the blood. Of course, you shouldn't completely exclude them from your diet.
But if you have high sugar, it is recommended to limit portions and combine with protein foods.
Fatty meats and sausages
Surprisingly, fatty red meat products can also raise blood sugar levels. Beef, lamb, pork, and sausages are rich in saturated fats.
When consumed in excess, they disrupt the sensitivity of cells to insulin. As a result, a compensatory release of glucose occurs. It is better to replace fatty meat with lean meat - chicken, turkey, fish.
Alcohol
Alcohol is dangerous for people with high sugar for several reasons.
Firstly, alcohol itself contains a lot of sugar, especially sweet wines, liqueurs, cocktails.
Secondly, alcohol disrupts the production of insulin by the pancreas.
Even moderate doses can cause a sharp jump in glucose in diabetics. Therefore, with high sugar, it is better to completely give up alcohol of all kinds.
Ready-made sauces
Many industrial sauces, condiments, salad dressings contain hidden sugars. Ketchup, mayonnaise, soy sauce, even mustard are often heavily sweetened.
Such additives are made to improve the taste, but they sharply increase the glycemic index of the dish.
It is better to prepare sauces and dressings yourself, controlling the composition. Eliminate sugar, add spices, lemon, herbs.
Conclusion
So, we have analyzed 7 main products that should be excluded when blood sugar is high. This will stabilize glucose levels and avoid dangerous spikes.
Of course, nutrition is not the only factor. It is also important to control your weight, exercise regularly, and take medications as prescribed by your doctor. But a proper diet is the key to long-term success in the fight against diabetes and obesity.
Previously we talked about how to get rid of a beer belly .
