White rice: A food that is mainly found in Asian meals, but is also a common cause of increased blood sugar after eating. The GI of white rice ranges from 70-85, depending on the type of rice and how to cook it.
According to research from the International Diabetes Federation (IDF), consuming white rice 5-7 times a week increases the risk of type 2 diabetes by 23-27% in middle-aged people.
In particular, cooked rice thoroughly and softly will increase the rate of glucose absorption into the blood.
Boiled or mashed potatoes: Potatoes are a popular source of starch, chosen by many people instead of rice because they think they are " stronger".
However, boiled potatoes have a GI of up to 78, while mashed potatoes can be up to 90.
A clinical trial published in the Journal of Nutrients (2023) showed that people who ate mashed potatoes at lunch had a 40% higher blood sugar peak than those who ate whole grains with the same amount of carbohydrates.
vermicelli, white rice: vermicelli, white rice, white noodles, although bland and not added to sugar, are often made from rice starch or refined flour, with a high GI. When eaten without green or lean vegetables, these dishes can easily cause blood sugar to increase rapidly.
White rice has an average GI of 61-68, while fresh rice vermicelli has a GI of 70 or more. When eaten in the morning or on an empty stomach, the possibility of increasing blood sugar is even greater.
unsweetened fruit juice: Although not added with sugar, fruit juice still contains a large amount of natural sugar (fructose and glucose) and is almost free of fiber.
Removing fiber causes the absorption of sugar to increase rapidly, easily causing a spike in blood sugar after drinking.
Drinking a glass of pure orange juice per day increases the risk of type 2 diabetes by 21% compared to eating whole fruit.
The GI of apple juice is 40-50, but the glycemic load index (GL) is high, because it contains a lot of sugar in a small serving.
Controlling blood sugar is not only about cutting back on "sweet" foods, but also need to clearly understand the glycemic index (GI) and how foods affect metabolism.
The above foods are typical examples of dishes that are not as sweet but have the potential to increase blood sugar.
For good control, replace with foods with a low GI, rich in fiber and properly combine nutritional groups in each meal.
