An increase in blood sugar can remain unnoticed for a long time, but often this is the cause of chronic fatigue, weight and diabetes. One of the most important factors affecting glucose is nutrition.
Some products that seem safe or even useful in fact cause sharp blood jumps. Eatthis.com talks about the most common of them, which should be limited or completely excluded from their diet.
How to determine which products are harmful to glucose?
According to the Mayo clinic, the diet is useful for stabilizing sugar, rich in fiber, useful fats (unsaturated or polyunsaturated), as well as with low -content protein and complex carbohydrates. At the same time, those products containing a lot of sugar, peeled carbohydrates and almost no proteins or fiber.
Based on the scientific data and advice of experts on food products, scientists have collected a list of 9 products that have a worst effect on blood glucose.
1. Natural sweeteners: honey, agava syrup
People who are trying to control the level of glucose often refuse white or reed sugar and choose honey or agave as a “healthy” alternative. Nevertheless, these sweeteners, despite their natural character, will still provoke a significant increase in blood sugar.
For example: on the glycemic index scale (where 100 is a maximum increase in glucose, and 1 is minimal), the tabular sugar has an indicator of 65 and honey – 61. In a study published in the food log, participants with pre -Aibetes who used both honey and white.
Therefore, even natural sweeteners are not safe. It is better to choose calories, such as Stevia or monks FUCTUT.
2. Fried food
Fried food is a threat to a stable glucose level. The oil used for frying often contains a trans fat – and they, according to products, cause insulin resistance, that is, a decrease in insulin sensitivity.
The Cleveland clinic notes that regular consumption of jarns leads to an increase in the level of “poor” cholesterol, an increase in overweight and type 2 diabetes. And in the study of the American clinical nutrition magazine, they found a connection between the increased consumption of fried and higher risk of diabetes.
As an example, potatoes of free. These are fried white potatoes, which already has a high glycemic index. The combination of fast carbohydrates and trans fats makes it especially dangerous for glucose levels.
3. White potatoes
White potatoes, although a popular product, is not the best choice for those who follow sugar. From a high glycemic index, it quickly increases glucose levels.
Nutrients report that the preparation method also affects this figure. For example, mashed potatoes or fried potatoes have a greater effect on sugar than prepared or baked. In addition, varieties of potatoes are credited.
If you still eat potatoes, mix it with sources of fiber or protein – it will slow down the release of glucose into the blood.
4. Products rich in transfers
Trans -fats increase the risk of insulin resistance, especially in people with type 2 diabetes, as shown in the Scandinavian nutrition and diet. This increases sugar levels because insulin loses its ability to effectively regulate it.
Unfortunately, trance fats are found in many popular products: factory baking, semi -finished products, microwave popcorn, culinary fat, fried dishes and even in light cream.
5. Fruit yogurts
“In many yogurts with the taste of fruits, sugar is more than some desserts,” warns the nutritionist Sarah Anclovar. She advises choosing natural Greek or Icelandic yogurt and add a little honey to its taste.
These types of yogurt contain more protein, which contributes to sugar stabilization. For the best effect, add several berries or seeds to yogurt – it will add fiber, which also has a positive effect on glucose, since it is not absorbed by the body and does not cause sudden jumping of sugar.
6. Ready strips and Asai-Buli
Strips of bowls are thick fruit mixtures decorated with nuts, seeds or muesli. The most popular of them are Asai Buli, who are ready from dark purple Asai berries.
Despite the attractive appearance and rich taste, stores or bowls often contain a lot of sugar, especially in the form of sweetened fruit puree. If you cook them yourself with the addition of minimal adding sugar, they can be useful. But in the store of glucose options, this can be more than in a chocolate bar.
“I am not against fruits or home stripes. But when you buy a finished product, it is likely that it contains too many ingredients that cause a jump with glucose, ”explains the nutritionist Sarah Annzlovar.
If you want to stabilize blood sugar, you must prepare strips yourself, control the amount of fruits and balancing them using protein sources (such as protein powder or Greek yogurt) and fiber (for example, chia or oats).
7. Processed carbohydrates
Products based on peeled grains, including white bread, white flour paste or ordinary white rice, have a high glycemic index and can cause a sharp increase in blood glucose. This is due to the fact that the shell is removed from grain, which contains most fiber and nutrients. As a result, the body digested such carbohydrates faster, turning them into glucose, which leads to a rapid increase in sugar.
Instead of refined cereals, it is better to give preference to whole grain products, such as oatmeal, quinoa, unimportant rice or whole grain bread. They contain more fiber, which slows down the absorption of sugar in the bloodstream and promotes more than one release of energy.
8. Sweet flakes
“The range on shelves with dry breakfasts can be amazed by its variety. But you must be careful: some of them contain an excessive amount of total carbohydrates, almost without fiber and protein – nutrients that help maintain blood sugar, ”said Rokana Dietary.
If you do not decide, the expert recommends paying attention to those options where at least 3 grams of fiber and at least 3 grams of protein take into account this part.
9. Sweets and confectionery products
Sweets, especially those that are made with a large amount of sugar, and practically do not contain fiber or protein, are a real enemy of a stable glucose level. Cakes, sweets, cookies or donuts can cause instant blood sugar, since they contain “empty calories” – energy without nutrients.
Not only do they have a poor effect on glucose, they also create a risk of overeating: after a sharp growth of sugar, a decrease quickly occurs, causing a feeling of fatigue, irritability and desire to eat something sweet again. This creates a closed circle of glycemic “swing”.
If you really want something sweet, it is better to choose a piece of black chocolate (at least 70% cocoa) or prepare a dessert based on fruits and Greek yogurt.
Earlier, OBOZ.ua told what habits they interfere with weight loss.
Source: Obozrevatel
I’m a journalist who covers health care news. I’ve been working in the news industry for more than 6 years. I have experience writing for print, online, and television. My work has been published by various news websites and magazines.
