hyperglycaemia is a common condition in people with diabetes, occurring when glucose is not effectively transported into cells due to insulin deficiency or resistance. According to nutritionist Elizabeth Barnes (RDN), lecturer at the Johns Hopkins Clinical Nutrition Center (USA), choosing the right foods is the key to stabilizing blood sugar levels and reducing the risk of cardiovascular or neurological complications.
Here are 7 foods you should limit if you want to effectively control blood sugar:
White flour tortilla
This type of cake contains refined carbohydrates, low in fiber and can easily spike blood sugar. Instead, choose whole-wheat or corn torties with higher fiber content. expert Barnes recommends: Fiber helps slow digestion, preventing blood sugar spikes after eating.
flavorful nut butter
Although whole grain butter is rich in nutrients, many flavored foods such as chocolate or vanilla contain a lot of added sugar. Read the ingredients carefully and prioritize whole peanut butter, no added sugar.
Energy drinks
A can of energy drinks can contain up to 60g of sugar and more than 300mg of caffeine. Both of these substances can cause large fluctuations in blood sugar, especially in people with type 2 diabetes. In addition, regular consumption also increases the risk of heart disease.
White rice
White rice is a familiar refined grain but has a high glycemic index. Brown rice or whole grain oats are a healthier alternative. You can also cook white rice and let it cool before eating to increase the amount of resistant starch, helping blood sugar to be more stable.
Round bread
Like white rice, round rice bands made from refined flour also have a high glycemic index. Replace with whole grains or oats to slow down the absorption of sugar into the blood.
Baked white potatoes
Potatoes contain a lot of easy-to-digest starch, which can cause blood sugar to increase rapidly, especially when eaten in large quantities. If you still want to eat, you should eat them in small amounts and combine them with protein and fiber to reduce blood sugar.
Candy and sweet dessert
Candy, ice cream and cakes contain simple carbohydrates, almost no fiber, causing blood sugar to rise rapidly. You can switch to eating fresh fruit or dark chocolate with less sugar as a substitute.
Controlling blood sugar does not only depend on eating
Diet plays a big role but is not the only factor affecting blood sugar. Stress, lack of sleep, lack of water, lack of exercise or other diseases can also increase blood sugar. Therefore, expert Elizabeth Barnes recommends: Patients should combine reasonable diet, regular exercise, monitoring blood sugar levels and taking medication according to their prescription to maintain long-term stable health.
