Speaking of diet, you can never be too careful when purchasing food items from stores as you're unaware of what foods are high in glucose levels. Thankfully, our job has been made easier with the abundance of current sugar-free and diabetic-friendly options. Nevertheless, you can never be too careful of certain foods that disguise themselves as “low-fat” but, in reality, are loaded with sugar. These foods can inexplicably increase your blood sugar levels in an instant! So, what are some examples of these foods?
Don't be fooled by the "low-fat" label, as many low-fat yoghurts have added sugar to make it taste better, especially with the fruit-flavoured yoghurts. Some fruit-flavoured low-fat yoghurts could contain up to 11 teaspoons of sugar which can raise your blood sugar levels. So, our advice for you would be to purchase unflavored and no sugar added low-fat yoghurts, as their glycemic index levels make it an ideal alternative for diabetics.
Nothing fills your tummy more than a bowl of creamy, saucy pasta, but despite its tangy taste, premade spaghetti sauce can contain high levels of hidden sugar content. To avoid situations like these, you could opt to make your spaghetti sauce for a healthier and even possibly, tastier alternative by controlling the ingredients you put into making the sauces. With the ingredients being controlled by yourself, the sauces are often lower in calories too as compared to store-bought sauces, thus decreasing the risk of weight gain!
Fruits are healthy, right? Dried fruits may retain similar nutritional contents as fresh fruits, but due to them being dehydrated, a piece of dried fruit is much smaller than a piece of fresh fruit, so the risk of you over consuming your daily recommended intake of sugar and calories is higher when you eat dried fruits. For people who are diabetic or prediabetic, it is best to avoid dried fruits and they even have to be mindful when choosing fruits. Opt for fruits with low glycemic index such as apples, peaches and pears.
Due to its high fructose content, fruit juices will cause a significant spike in blood sugar levels. Recent research shows that drinking fruit juices on a regular basis will increase the risk of developing type 2 diabetes. Some fruit juices have the same sugar levels as those in soft drinks! For a diabetic-friendly alternative, it is better for you to consume fresh fruits. If you really want to drink fruit juices, avoid buying store-bought fruit juices as they contain added sugars. Make your own fruit juices with low glycemic index fruits, limit your portion to 4 ounces and your intake to once every week or every two weeks.
With the wrong food, your blood sugar levels can rise exponentially!
Another example of seemingly healthy food that has added sugar levels is a granola bar. Unfortunately, a granola bar could be high in calories and sugar as it's designed to give you an energy boost in the morning. As granola is made from rolled oats, a diabetic-friendly option would be to eat cooked oats by themselves OR have a just little granola with a side of unsweetened yoghurt.
Did you know that due to its sugar content, consuming a protein bar could be equated to having a candy bar! Due to its impression of being a "healthy food", many failed to recognise the exact sugar content in these protein bars. You could always opt for low-sugar protein bars or take a healthier turn by consuming foods that are rich in protein which includes fish, soy, nuts etc.
Diet sodas contain no sugar but artificial sweeteners. The absence of sugar does not make it a safe drink either for those suffering from hyperglycemia. Diet sodas may worsen the condition of diabetes as they can cause weight gain, metabolic syndrome and trigger insulin spike. Regular sodas, of course, are even worse than diet sodas. But that does not mean you should choose diet sodas. Instead, you can replace sodas in your diet with unsweetened teas, but if you crave for the sweetness, stevia leaves are a better alternative than artificial sweeteners.
We hope that this guide has helped you understand more on how to make better diet choices to reduce and control your blood glucose levels. It may sound complicated, but all you need to do is to make smarter consumer decisions. One of those includes reading the food labels (show food label) extensively before purchasing your food items. As per the law, the amount of sugar and fats are laid out in a detailed manner for you as a consumer to make a conscious decision. Alternatively, you could also opt for homemade food and cooking as you will be aware of the amount of ingredients you will be adding to the food you're making.
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