White rice
White rice is a popular dish but also a food with a high glycemic index (GI), about 70-85, depending on the type of rice and how to cook it.
Consuming 1-2 cups of white rice per day increases the risk of type 2 diabetes by up to 27%, especially when not combined with fiber or protein. White rice is cooked from polished rice, removing bran and sprouts, which contain fiber and B vitamins that help control blood sugar.
replace with brown rice, dragon blood rice or rice mixed with beans to slow down the absorption of glucose.
French fries
Potatoes themselves are a starch with a high GI (about 85), when fried in oil at high temperatures, it increases the rate of starch conversion into glucose.
In addition, the frying process creates acrylamide, a substance classified by WHO as "canscer-causing".
A study published in the American Journal of Clinical Nutrition showed that eating 2 servings of French fries per week increases the risk of insulin resistance and increases fasting blood sugar, especially in the 25-45 age group.
Limit French fries, prioritize boiled and steamed potatoes and combine green, lean vegetables to reduce the impact of blood sugar.
White bread
White bread is made from refined flour, almost without fiber or natural vitamins. The glycemic index of white blood sugar can be up to GI = 95, equivalent to refined sugar.
Eating white blood coffee in the morning quickly increases blood glucose within 30 minutes of eating, leading to fatigue, early hunger and increasing the risk of blood sugar fluctuations if used regularly.
replace with whole-wheat phi, flaxseed phi, served with boiled eggs or butter to reduce the overall GI of the meal.
Bottled or self- pressed fruit juice is too sweet
Although it is derived from fruit, juices, especially when forced to remove carcasses (fiber), cause fructose to be absorbed quickly into the blood. Bottled juices also contain added sugar (added sugar) which increases the risk of uncontrolled hyperglycemia.
Drinking more than 1 glass of fruit juice per day continuously for 5 years increases the risk of type 2 diabetes by 18-21%.
Eat whole fruits to retain fiber, or dilute the juice with water in a 1:1 ratio without adding sugar.
