6 Foods That Cause Diabetes

What food causes diabetes

 Most foods, especially those that are considered nutritious, can raise blood sugar levels in people with type 2 diabetes. However, you do not have to eliminate them totally. Approach learning certain foods in order to improve blood sugar control.

Refined carbohydrate-rich foods and beverages can cause blood sugar levels to skyrocket.

If you do have type 2 diabetes, you understand the necessity of low carbs for blood sugar control. But it's not only the number of carbs in a diet that influences how it affects your blood sugar levels.

"Whereas all carbohydrate-rich foods convert to sugar in our bodies, the fiber, protein, and fat composition of a diet all influence its impact on blood-sugar levels," explains Vandana Sheth, RDN, CDCES, of Los Angeles. All of these characteristics contribute to a food's glycemic index, which is a ranking of how dramatically it boosts blood sugar levels when compared to plain glucose, which has a GI of 100. Low GI foods have a GI of 55 or less, while high GI meals have a GI of 70 or more.

"While GI provides a sense of how a food affects the body, it is not the entire picture," explains Sara Thomas, Ph.D., RDN, a research scientist and nutritionist specializing in diabetes at the healthcare company Abbott. "GL is an equation that takes into account both the GI and the serving size of a food." "A food's GL equals its GI value reduced by 100 and divided by the total grams of carbohydrate," according to University of Sydney academics who pioneered GL research.

"Although GI provides a feel of how a food impacts the body, it is not the complete picture," says Sara Thomas, Ph.D., RDN, a diabetes research scientist and nutritionist at Abbott. "The GL is an equation that considers both the GI and the serving size of an item." According to University of Sydney scientists who developed GL research, "a food's GL equals its GI value decreased by 100 and divided by the number grams of carbohydrate."

According to Thomas. Furthermore, as she notes, most foods aren't consumed in isolation, so even if you have a high GL food on hand, eating it alongside foods rich in healthy fats, fiber, and lean protein will significantly reduce any possible blood sugar changes.

Knowledgeable of the top six meals that are likely to increase blood sugar levels — and how to modify your approach to them for more stable blood sugar levels.

1. White Grains, a Refined Carbohydrate Source

According to the American Heart Association, white grain-containing foods such as white bread, pasta, and rice are all examples of refined carbohydrate sources, which means that much of their fiber has been eliminated during processing. "Fiber is a sort of carbohydrate with numerous benefits," Thomas explains. "Because it isn't digested by the body, it has an effect on gut health and may impede digestion, which may assist blood sugar levels." Also, it helps you feel fuller for longer, reducing the likelihood of eating, which can have a detrimental impact on blood sugar.

Healthy grains, such as whole-grain bread, whole-wheat pasta, and brown rice, are high in venous fiber and should be consumed whenever possible. Quinoa, amaranth, buckwheat, & hulled barley are also excellent whole-grain options, according to her. (Pearled barley is a refined grain, isn't a whole grain.)

Nevertheless, with the appropriate strategy, you may still have small amounts of white grains in your diet. Pair it with lean meats, healthy fats, and other low-carb sources of fiber, such as nonstarchy veggies, to make white-carb meals easier on your blood sugar, suggests Sheth. According to the American Diabetes Association, a single serving is 1/3 cup of cooked white pasta (ADA). The ADA recommends serving it with a chicken breast and sautéed vegetables in olive oil for a balanced dinner that helps keep blood sugar levels stable.

2. Sugar-sweetened beverages deficient in key nutrients

"It's quite difficult to control blood sugar when you drink sweetened beverages," explains Rasa Kazlauskaite, MD, an associate professor of endocrinology, diabetes, & metabolism at Rush University Medical Center in Chicago. She emphasizes that, aside from being high in sugar, drinks like soda, sweetened iced tea, or even fruit juice have almost no protein, fat, or fiber. Furthermore, she claims that these beverages do not promote satiety. Many people would want to acquire some fullness from anything that may elevate their blood sugar.

Although it is advisable to avoid sweetened caloric drinks totally, Dr. Kazlauskaite emphasizes that a little serving of these beverages can be useful in fast-increasing blood sugar when persons are suffering from acute hypoglycemia. Start with 12 cups and monitor your blood sugar levels before adding more.

When it doesn't have low blood sugar and therefore is simply desiring something sweet, a sugar-free seltzer can satisfy your appetite. Still, water should be your primary beverage of choice. If you have problems putting away water with flavor, Kazlauskaite suggests adding pieces of freshly sliced fruit to your water bottle.

3. Fast food is indeed an unanticipated sugar bomb.

Certainly, no one considers fast food to be healthy food, but we tend to think of hamburgers and french fries as being heavy in only calories and fat. The truth is that fast food is often heavy in sugar and refined carbs. Many popular drive-thru burgers contain the same amount of sugar as a candy bar. According to the United States Department of Agriculture, a McDonald's double quarter pounder with cheese includes 10 grams (g) of sugar and 43 grams (g) of carbs, compared to a 2-ounce Snickers bar's 29 g of sugar and 35 g of carbs (USDA).

Whenever fast food is your only alternative, keep in mind that buns, breading, condiments, fries, and soda are all rich in sugar and refined carbohydrates, so limit the amount of these foods you eat, Sheth advises. If you order a breaded chicken sandwich, try a small salad with light dressing as an aside. Also, decline the drink.

4 Fruits that, when consumed in excess, can cause blood sugar levels to skyrocket

Sure, fruit can cause blood sugar spikes, but that doesn't mean you should avoid it totally. Fruit, after all, is high in vitamins, minerals, antioxidants, and fiber, which are all beneficial to your health and the treatment of type 2 diabetes, according to Thomas.

 Her approach: She recommends counting any fruit consumed as a carb, with one tennis-ball-sized piece of fruit equaling one serving. When feasible, choose whole fresh or frozen options because they are unprocessed and contain no added sugars. If you like canned fruit, be sure it is packaged in water rather than sugary syrup.

Finally, even if you discover dried fruits with no added sugar, be aware that they will still significantly raise your blood sugar. This is because the fruits have indeed been dehydrated, which means they have the same amount of sugar as a whole fruit but in a single mouthful, she explains. According to the USDA, whereas a whole apricot contains slightly more than 3 g of sugar, only 2 tbsp of dried apricots contain the same amount.

5 Starchy Vegetables at Large Quantities Could Destabilize Blood Sugar

Ah, the poor potato — as well as other starchy vegetables like peas and corn with it. These foods include more carbohydrates than nonstarchy veggies such as broccoli, cauliflower, cabbage, and lettuce. "However, don't exclude all starchy vegetables." "They still give important nutrients, and some are richer in fiber than nonstarchy veggies," Thomas explains. 1 medium white potato, for example, contains 2.38 g of fiber (or about 8.5 percent of the daily value). According to the USDA, a cup of cauliflower contains 1.02 g, or roughly 3.6 percent of the DV.

While planning meals that include starchy veggies, she recommends counting the starchy food as a carb and afterward pairing it with low-GL foods like lean meats and healthy fats. A serving of winter squash is one cup, according to the Centers for Disease Control and Prevention (CDC). Serve it with shredded chicken & cheese on top. Simple as that.

6 Non-dairy Milk, Which Could Be Surprisingly High in Sugar

According to Harvard Medical School, even dairy milk counts as a carb, but it has a low GI. That isn't necessarily true for non-dairy bowls of milk, with the currently popular oat milk being quite high in sugar, according to Thomas, who adds that rice milk is the highest in sugar. According to Harvard Medical School, it has a GI of 86, which is 86 percent higher than plain glucose.

Because of the lower sugar levels and higher protein levels, unsweetened soy milk is the least likely to increase your blood sugar. Nutrition information varies by brand, so read the label carefully. 1 cup of Silk unsweetened soy milk, for instance, has 1 g of sugar (no added sugar) with 7 g of protein.