The number of diabetics is increasing daily. Due to this disease, many people lose their health and even their lives. One of the most significant factors that cause high blood sugar and diabetes is the foods we eat, and sometimes unknowingly eating them causes our blood sugar to rise.
Nutrition plays a principal role in the control or treats many diseases, including diabetes. Sweet foods, caffeinated foods, carbohydrate foods, and stress are among the most primary factors in raising blood sugar.
| BLOOD SUGAR CHART | |
| Fasting | |
| Normal for a person without diabetes | 70–99 mg/dl (3.9–5.5 mmol/L) |
| Official ADA recommendation for someone with diabetes | 80–130 mg/dl (4.4–7.2 mmol/L) |
| 1 to 2 hours after meals | |
| Normal for a person without diabetes | Less than 140 mg/dl (7.8mmol/L) |
| Official ADA recommendation for someone with diabetes | Less than 180 mg/dl (10.0 mmol/L) |
| HbA1c | |
| Normal for a person without diabetes | Less than 5.7% |
| Official ADA recommendation for someone with diabetes | Less than 7.0% |
Also, read: Can You Eat Fruit If You Have Diabetes?
list of Foods and Drinks that Raise Blood Sugar Levels
Caffeine
After drinking coffee, your blood sugar may rise, even black coffee, which has zero calories. Black tea, green tea, and sports drinks can also disrupt blood sugar control in people with diabetes because it contains caffeine. The reaction is different in each person, so it is better to know what your body reacts towards particular foods. The interesting point is, some other compounds in coffee can prevent type 2 diabetes in non-diabetic people.
Dried fruits
The fruit is an excellent source of vitamins and minerals, including vitamin C and potassium. The drying process leads to loss of water and also causes more concentration on these nutrients.
Unfortunately, as the fruit dries, the sugar also becomes more concentrated. One cup of grapes contains 27 grams of carbohydrates which 1 gram of them is fiber. In contrast, a cup of raisins contains 115 grams of carbohydrates that 5 grams is fiber. Dried fruits have more carbohydrates in small sizes. Therefore, raisins have more than three times as many carbohydrates as grapes. Other types of dried fruits have more carbohydrates than fresh fruits. If you have diabetes, you do not have to skip many fruits. You can eat fruits that have less sugar, such as berries and small apples.
These fruits have many properties and keep your blood sugar in the right range.
Also, read: Date, Raisins, and Dried Berries Which one is better for a diabetes diet?
Fruit juice
Although fruit juice is often considered a healthy beverage, its effects on blood sugar are similar to soda, other sugary drinks, 100% non-sweet juices, and those juice with added sugar. For example, 250 ml of unsweetened apple juice and soft drinks contain 24 grams of sugar. The same amount of grape juice provides 32 grams of sugar.
White Bread, Pasta, and Rice
White bread, rice, and pasta are rich in carbohydrates and processed foodstuffs. Eating bread, sweets, and other foods made with refined flour significantly raises blood sugar levels in people with type 1 and type 2 diabetes, and this isn’t just for wheat products. One study showed gluten-free pasta also raises blood sugar. These processed foods are low in fiber, which helps absorb sugar into the bloodstream.
Chinese food
Sometimes it is not only rice that raises blood sugar. Foods that are high in fat can keep blood sugar levels high dramatically for a while. High-calorie, high-fat, high-sodium, and high-carb Chinese food usually has this problem. The same thing happens for pizza, French fries, and other foods that are high in carbohydrates and fats.
Fatty meats
Studies show that eating large amounts of red meat and processed meats such as bacon and sausage sandwiches, all of which are high in saturated fat, can cause type 2 diabetes and heart disease. However, you do not have to eliminate all varieties of red meat from your diet. You can choose slices of red meat, that is low in saturated fat.
Fruit-flavored yogurt
Plain yogurt is a healthy choice for diabetic patients, but fruit-flavored varieties of yogurts aren’t a reasonable option. Fruit-flavored yogurts are typically made from nonfat or low-fat milk and are rich in sugar and carbohydrates. For example, a cup of fruit yogurt (245 grams) has about 31 grams of sugar, which means that almost 61% of its calories come from sugars.
Trans fats
Artificial trans fats are incredibly unhealthy. Trans fats are created by adding hydrogen to unsaturated fatty acids, which increase the lifespan and stability of these oils. Trans fats, such as saturated fats, can increase blood cholesterol levels. Even trans fats can be more harmful to heart health than saturated fats. Although trans fats do not have a direct effect on raising blood sugar levels, it increases inflammation in the body, which primary cause of many chronic diseases, including heart disease, metabolic syndrome, diabetes, and osteoarthritis.
Packaged snack foods
Cookie, Pretzels, crackers, Potato chips, and other packaged snacks, and processed foods are those foods that diabetic patients and people who do not want to get the disease should avoid eating. These foods are high in trans fats. Trans fats raise bad cholesterol and lower good cholesterol and can cause inflammation, which can lead to diabetes. They are usually made with refined flour, and provide few nutrients, and can raise blood sugar quickly.
work stress
When you experience physical or emotional stress, your body releases hormones that raise your blood sugar. Other primary hormones involved are Cortisol and adrenaline. Stress is the body’s natural response to danger, and it is not always harmful. Having a little anxiety helps us to use our energy and improve our concentration, but if you have type 2 diabetes, you can reduce blood sugar back to normal hardly.
You should learn to relax with deep breathing and exercise or If you can change the atmosphere that causes stress and stay away from it.
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