Here are 6 "silent" foods that make blood sugar soared, warned by experts through the latest medical studies.
White bread: Made from refined flour - Simple carbohydrate has a very high blood sugar index. According to American Journal of Clinical Nutrition (2023), eating 2 slices of white eyelashes can increase blood sugar equivalent to 6 teaspoons of sugar.
The white powder of the ball has removed all the fiber, causing glucose to quickly absorbed into the bloodstream, suddenly increasing insulin.
Should be replaced with whole bran or oatmeal.
White rice: Especially rice - has a very high GI index (from 70-89). People who eat more than 5 white meals/week are at a risk of Type 2 diabetes 17% higher than those who eat brown rice.
White rice after cooking quickly transforms into blood glucose, especially when eaten hot or served with fried dishes.
Brown rice should be eaten, charcoal purple rice or mixed rice to slow down the sugar absorption.
Dried fruits: Raisa, dried bananas, dry plums ... contain concentrated fructose sugar 4-5 times higher than fresh fruits.
According to research published on Diabetes Care (2023), eating 40g raisins can increase blood sugar after eating up to 30-40 mg/dl in pre-diabetes.
Although fruit, but when dried, evaporated water, sugar retained - causing high calories and glucose.
Solution: Priority to eat fresh fruits, especially the types of low GI such as apples, pears, grapefruit.
Milk with sugar or canned seeds: formula milk, sterilized fresh milk with sugar, and many types of milk seed milk (almonds, oats, soybeans) can contain additional sugar.
A box of seed milk can contain up to 15-20g sugar - equivalent to 5 teaspoons.
You can choose milk without sugar, carefully check the ingredients before buying.
Bottled fruit juice:
Despite its fruits, industrial juice often lacks fiber and is rich in sugar.
A study at Johns Hopkins Bloomberg School of Public Health (2023) showed that drinking 250ml of canned orange juice increased blood sugar equivalent to drinking a can of carbonated soft drinks.
Even 100% natural juice also causes blood sugar to rise rapidly due to lack of fiber.
Solution: Eat whole fruit instead of watering.
French fries: Potatoes have a high GI index, but when fried, the addulin index increases due to cooking oil and the change of starch structure.
Eating 1 part of chips (100g) can increase insulin twice as higher than boiled potatoes.
When fried potatoes, the body absorbs faster and creates a clear peak of blood sugar.
Replace with boiled, steamed potatoes, eat with green vegetables to slow down glucose absorption.
