6 Foods That Can Send Your Blood Sugar Soaring
Who knew that even healthy foods can play a little havoc with our blood sugar levels, especially if you're dealing with type 2 diabetes? But there’s no need to despair as you don't have to bid adieu to these tasty treats altogether! Let's get clever about how we tackle these blood sugar spikers for better control. Counting carbs is a must when you're in the type 2 diabetes club, but it's not just about the numbers game. It's all about the fibre, protein, and fat content in your chow that can make a difference. Think of it like a glycemic index (GI) battle - with low-GI foods being the heroes and high-GI foods being the villains. And don't forget about glycemic load (GL) - a fancy equation that takes portion size and GI into account. It may sound complicated, but don't worry, you don't need to be a math whiz to handle this. Just grasp the concept and you’re good to go!
While it might be tempting to whip out a calculator every time you sit down for a meal, there’s simply nobody having time for that! Simply understanding the basics of glycemic load can be a game-changer. It shows that you can still enjoy your favourite foods, as long as you keep an eye on portion sizes and mix things up with some fibre, fat, and protein pals. So, what are these sneaky blood sugar spikin' foods that have been causing a ruckus in your body? Well, experts spill the beans on 6 of them, along with tips on how to play it cool and keep your blood sugar levels steady. Remember, it's all about balance and moderation. Bon appétit, all you diabetes warriors out there!
Empty Calories - The Bitter Truth About Sugar-Sweetened Beverages
Dr. Kazlauskaite, the sugar-shunning endocrinologist extraordinaire from Rush University Medical Center, has laid down the law: if you want to wrangle your blood sugar levels, steer clear of those devilishly sweet drinks. Soda, iced tea loaded with sugar, and even innocent-looking fruit juice are all culprits, offering up sugar with a side of zilch protein, fat, or fibre. And don't think for a second that these sugary sips are going to keep you satisfied – they're just going to leave you craving for more! But the good news is that in times of hypoglycemic woe, a mini serving of these liquid sugar bombs can swoop in for the rescue (just stick to ½ cup). If you need a sweet fix but your blood sugar is chill, opt for a sugar-free seltzer to tame those cravings. But let's be real, pure water is where it's at. If you struggle to gulp it down plain, throw in some sliced fruit for a burst of flavour. So remember! When it comes to staying on top of your blood sugar game, just say no to sugar-laden drinks and reach for that good old H2O.
Refined Carbs - Embracing the White Grain
If you think white grains are as plain as a slice of Wonder Bread, think again! According to the American Heart Association, refined carbs like white bread, pasta, and rice may have ditched their fibre during processing, but they still have some benefits. Thomas, our friendly neighbourhood health expert, explains that fibre plays a crucial role in keeping our guts happy and our blood sugar in check. So while whole grains like whole-wheat pasta and brown rice are the fibre-rich rock-stars of the grain world, you can still sneak in some white grains with a little finesse. Pair them with lean meats, healthy fats, and non-starchy veggies to create a balanced meal that won't send your blood sugar on a rollercoaster ride. Plus, who knew that quinoa, amaranth, buckwheat, and hulled barley were such fancy whole-grain options? Don't forget to watch your portions though – ½ cup of cooked white pasta is considered a single serving by the American Diabetes Association. So go ahead, mix and match your grains with gusto, and impress your taste buds with a meal that's as balanced as a tightrope walker on a unicycle.
Fast Food - Where Sugar Sneaks in Faster than You Can Say "Burger"
Fast food is like the guilty pleasure we all love to hate. We know it's not exactly the healthiest choice, but we tend to focus more on the calories and fat content of our beloved hamburgers and fries. What we often overlook is the fact that these greasy delights are also loaded with sugar and refined carbs, just waiting to send our blood sugar levels on a rollercoaster ride. Turns out, those drive-thru burgers can pack as much sugar as a candy bar. Take for example the McDonald's Double Quarter Pounder with Cheese, boasting a whopping 10 grams of sugar and 43 grams of carbs. That's pretty neck and neck with a Snickers bar, which has 29 grams of sugar and 35 grams of carbs, according to the USDA. So, next time you find yourself stuck with only fast food as an option, remember to tread lightly on the buns, breading, condiments, fries, and soda, as they are all loaded with sugar and refined carbs. Opt for a small side salad with your breaded chicken sandwich and ditch the soda for good measure. Your waistline will definitely thank you later.
Carb Crashers - How Starchy Vegetables Can Send Your Blood Sugar on a Rollercoaster Ride
Ok, spare a thought for the poor potato, constantly overshadowed by its more carb-heavy cousins like peas and corn. While these starchy veggies may pack a punch in the carb department, don't banish them from your plate entirely. According to Thomas, they still offer important nutrients and can even out-fibre some non-starchy veggies. But don’t despair, potato lovers, you can still enjoy your spuds without sending your blood sugar on a rollercoaster ride. Just remember to count them as carbs and pair them with low-GL foods like lean proteins and healthy fats for a balanced meal. As the CDC suggests, a serving of winter squash is a mere 1 cup - that's it! Top it with some shredded chicken and cheese for a simple yet satisfying dish. Easy peasy, right? So go ahead, embrace the starchy goodness and keep those blood sugar spikes at bay.
Fruit Frenzy - How to Keep Your Blood Sugar in Check While Indulging
Sure, fruit may have the ability to send your blood sugar levels on a rollercoaster ride, but that doesn't mean you have to throw the whole orchard out the window. Thomas, the fruit whisperer, says that fruit is a treasure trove of good stuff like vitamins, minerals, antioxidants, and fibre that can do wonders for your health and diabetes. Her suggestion? Treat fruit like you would your crazy aunt at a family reunion - with caution and a bit of counting. Consider each piece of fruit as a carb, and aim for one serving per tennis-ball-sized fruit. Fresh or frozen fruit is always the preferred pick, as they're as pure as a baby's laughter without any added sugars. If you must go canned, make sure it's swimming in water, not sugar syrup. And let's not forget about those sneaky dried fruits - like the Kardashians of the fruit world, they may look good on the outside but inside, it's just a sugar explosion waiting to happen. Even the "healthy" dried fruits can hit your blood sugar harder than a wrecking ball because all that dehydration means more sugar packed into each little nugget. For instance, a whole apricot might have just over 3 grams of sugar, but two measly tablespoons of dried apricots? Gurl, that's the same sugar punch in a smaller package. So remember, when it comes to fruit, size does matter.
Moo-ve over, Dairy - Nondairy Milk Packs a Sweet Sugary Punch!
According to Harvard Health Publishing, dairy milk may count as a carb, but it's like the skinny jeans of carbs with its low GI. On the other hand, nondairy milks can be sneaky little sugar bombs, with oat milk leading the pack in the sweet tooth department and rice milk coming in as the reigning champion of sugar content. Harvard even says that rice milk's GI is a whopping 86 — like it's almost as high as guzzling down pure glucose! If you're looking for a milk substitute that won't send your blood sugar on a rollercoaster ride, unsweetened soy milk is your best bet. It's got less sugar and more protein, so you can sip on it without worrying about your insulin levels going haywire. Just remember to check the nutrition label, because not all brands are created equal. For example, Silk unsweetened soy milk only has 1 gram of sugar (nada added sugar) and a hefty 7 grams of protein in each cup. So, drink up and keep your blood sugar in check — your body will appreciate it!
“I want to change the belief of millions of people who think there is nothing they can do to stop taking medications and reverse an existing case of Type 2 Diabetes.” - John M. Poothullil, Eat, Chew, Live: 4 Revolutionary Ideas to Prevent Diabetes, Lose Weight and Enjoy Food
