7 High Glycemic Foods To Avoid With Diabetes
High glycemic foods: Managing diabetes can feel overwhelming at times, especially when it comes to food choices. However, understanding the glycemic index (GI) can make a big difference. High-GI foods are digested quickly and cause rapid blood sugar spikes, so avoid these 7 foods.
What is a high glycemic index?
high glycemic foodsA high glycemic index (GI) refers to how quickly a food containing carbohydrates raises blood sugar levels after eating. Foods are ranked on a scale from zero to one hundred, with-one hundred indicating the fastest rise in blood glucose levels. Foods high in GI can be harmful for people with diabetes, as they have the potential to elevate blood sugar levels at a faster-than-normal rate. Over time, frequent spikes can also lead to insulin resistance and weight gain. To help manage blood sugar and support overall health, it is recommended to choose low-GI foods like whole grains, legumes, and vegetables.
1.White rice
high glycemic foodsWhite rice is a staple in many diets, but unfortunately, it has a high GI. This means it can cause your blood sugar to rise quickly after eating a meal compared to lower GI foods.Instead, try swapping it for brown rice, quinoa, or cauliflower rice. These options have more fibre and do not affect your blood sugar levels.
2.Fruits
High glycemic foods, high glycemic foodsFruits are generally healthy, but some have more sugar and a higher glycemic index than others. Watermelon and pineapple are two examples. They taste delicious and refreshing, but-they can raise your blood sugar levels faster than expected. Instead of these fruits, you may eat berries, apples, or pears, which have lower GI scores and offer several essential nutrients.
3.Instant cereals and cereal bars
high glycemic foodsInstant oatmeal, sweetened cereals, and many cereal bars may seem like a convenient breakfast or snack, but they can be loaded with sugar and refined carbs. These foods are broken-down quickly in your body and lead to sugar spikes. If you love oatmeal, try steel-cut oats and add nuts or cinnamon for flavour instead of sugar.
4.Cakes and cookies
High glycemic foods, high glycemic foodsWe all love a sweet treat now and then, but cakes, cookies, and pastries are high in sugar, refined flour, and fat. Their high glycemic index can cause a rapid increase in blood sugar levels and affect weight management. If you are craving dessert, try fruit with Greek yoghurt, a small piece of dark chocolate, or homemade snacks with natural sweeteners.
5.White and whole wheat bread
high glycemic foodsYou may think whole wheat is healthy but both white and many commercial whole wheat breads have a high glycemic index. They often contain refined flour and very little fibre, increasing the risk of indigestion and sugar spikes. A better option is sprouted grain bread or low-carb bread with added fibre and protein.
6.Potatoes and fries
high glycemic foodsWhether they are mashed, baked, or fried, potatoes, especially French fries, are high in starch, which quickly turns into sugar in your body. Sweet potatoes are a better option, especially if eaten with the skin on, roasted or boiled instead of fried. However, consume it in moderation.
7.Sugary beverages
High glycemic foods, high glycemic foodsSoda, fruit juice, and sports drinks might be some of the worst options when it comes to high-GI foods. These drinks are packed with sugar and have zero fibre, meaning they hit your bloodstream almost instantly. Stick with water, sparkling water, or unsweetened iced tea, and flavour it with lemon, cucumber, or mint if you want something delicious.
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