Sugar and carbohydrate intake is something that everyone should be aware of, especially people with or at risk of diabetes. In these cases, you should focus on medical advice, but a little knowledge of some facts will never hurt anyone, especially when it comes to foods that can cause blood sugar to rise sharply.
Blood sugar levels are affected by the sugar level in food, as well as the fiber, protein and fat content. All of them play a role in determining the glycemic index (GI) of a food, the reference being glucose with a GI of 100. Of course, this is not the only factor that affects digestion and its reflection on blood sugar levels, but it is useful to know which foods have this effect and how we can mitigate it.
White grains
White grains are found in white bread, pasta and rice, and all of these are foods from which it was made during production most fibers removed. Fiber affects gut health, keeps us full longer and helps lower blood sugar levels. It's not the end of the world if you occasionally opt for white bread or other white grain foods, but it's a good idea to pair them with lean meat or non-starchy foods. Healthier alternatives are definitely whole grain versions, as well as foods like quinoa and buckwheat.
Fast food
We all know that fast food is not healthy, but we usually associate it with calories and fat, when in fact rich in sugars and refined carbohydrates. This should definitely be avoided, but if you really want to indulge in it sometime, choose an option without fries, sodas and extras like sauce. Choose something with less meat and more bread and don't overdo it.
Fruits
Yes, fruit is healthy and should not be excluded from the diet, but you need to be careful when and how much you eat it. Fresh and frozen fruit is the best choice, and you have to be very careful with canned or dried fruit. Canned fruit has a lot of added sugar, and dried fruit has more sugar in smaller bites. Remember to include the fruit you eat in your daily carbohydrate intake and don't single it out as a separate category.
Starchy vegetables
Potatoes, peas and corn are full of starch and therefore sugar. They should not be completely excluded from the diet, because they also contain many useful substances, and they should also be included in the daily intake of carbohydrates. Balance their intake with healthy fats and protein, and top it all off with non-starchy vegetables like broccoli, cauliflower, cabbage and lettuce.
