Many people think that foods that can increase blood sugar are only sweet foods. However, it is not limited to that. There are various other types of foods that can also cause your blood sugar to spike high.
Blood sugar comes from the food we eat and acts as a source of energy for the body. However, if blood sugar levels are too high, this can be dangerous, especially if you or a member of your family has type 2 diabetes.
If blood sugar levels are not controlled properly, problems can occur in the eyes, kidneys, heart, and blood vessels throughout your body. Therefore, it is important to limit blood sugar levels through the food you consume.
Some Types of Foods That Increase Blood Sugar
Most blood sugar is produced from foods that are high in sugar and carbohydrates. Sugar in food can be absorbed directly by the intestines and becomes blood sugar. Meanwhile, carbohydrates will be broken down first into simpler forms, namely sugar, before being absorbed by the intestines into the blood.
Below are some foods and drinks that you may not think can increase blood sugar levels:
1. White rice
A study found that people who consume white rice in excess tend to be more at risk of developing type 2 diabetes. This is because white rice is a type of high-carbohydrate and low-fiber food so it can be converted quickly into sugar and absorbed into the blood.
To prevent this risk, you are recommended to replace white rice with brown rice which is higher in fiber.
2. White bread
The high carbohydrates in white bread also make this food more quickly processed by the body so that it can increase blood sugar levels. Instead, you can eat whole wheat bread which contains more fiber.
3. Energy drinks
Energy drinks usually contain sodium and potassium which help restore fluids and electrolytes when you are dehydrated. However, keep in mind that these drinks are usually high in sugar so they need to be limited. To prevent dehydration after exercise, mineral water or pure coconut water is enough, really.
4. Ready-to-eat food
Fast food does bring a different kind of pleasure. However, behind that, there are fats, sugars and carbohydrates that can cause a spike in blood sugar in the body after eating.
If consumed frequently, fast food can cause weight gain and increase the risk of developing type 2 diabetes.
5. Red meat and processed meat
Eating meat does not increase blood sugar directly. However, red meat and processed meat tend to be high in saturated fat. A study found that people who eat processed meat every day are at risk of developing type 2 diabetes to double.
To prevent a high rise in sugar, while still meeting your protein needs, you can eat skinless chicken breast.
Here are some foods that can increase your blood sugar. If you're not used to going through the day without one of these foods, don't be disappointed. These foods should not be consumed at all, but only need to be limited.
A Balanced Nutrition Diet You Need to Pay Attention to
In addition to limiting the consumption of foods and drinks that can increase blood sugar, you also need to apply a balanced nutritious diet in your daily diet.
Make sure to always balance sugar and carbohydrates consumption with other nutrients, such as protein, fiber, and healthy fats. This method can slow down the digestion of carbohydrates and reduce the increase in blood sugar levels.
Also, avoid eating foods that are high in calories and low in nutrients, even if they don't taste sweet. Eating lots of high-calorie foods will make your body store calorie reserves in the form of fat.
If the fat pile is excessive, the body will be prone to insulin resistance. In this condition, the body's ability to absorb blood sugar will decrease, so blood sugar levels will increase.
In addition to maintaining a healthy diet, you can also do exercise to stabilize blood sugar levels. Recommended exercise includes brisk walking, cycling, aerobics, and swimming.
If you have diabetes, it is highly recommended to regularly check with your doctor and undergo the treatment recommended by the doctor. If you are confused about choosing the right food to maintain your blood sugar levels, it's a good idea to consult a nutritionist.