Controlling blood sugar depends not only on what you eat, but also depends a lot on the time of eating. For people with diabetes, prediabetes or insulin resistance, dinner can become dangerous if they choose the wrong foods.
According to Dr. Ashok, an internist and Endocrinologist at SPARSH Hospital (Bangalore, India), the night is the time when the body reduces metabolism, low level of movement, making excess glucose more likely to accumulate in the blood.
If dinner contains a lot of refined starch, bad fat or hidden sugar, insulin levels will increase dramatically, disrupting blood sugar control throughout the night.
In the long run, the habit of eating dinner incorrectly not only increases fasting blood sugar the next morning but also contributes to aggravating insulin resistance, sleep disorders and increasing the risk of cardiovascular complications.
7 types of dinner foods that easily cause blood sugar spikes:
1. White rice and refined grains
White rice or cereals, pasta made from refined flour have a high glycemic index. They quickly convert into glucose, causing a strong increase in blood sugar, which is especially dangerous when eaten in the evening.
2. Potatoes and fried foods
French fries, mashed potatoes, potato curry or packaged fried snacks help release glucose quickly.
The combination of refined starch and unhealthy fats causes insulin to spike, causing long-term insulin resistance.
3. Sauces and drinks containing sugar
Many sauces such as eggplant sauce, sweet chili sauce, marinated water or restaurant broth contain a significant amount of hidden sugar. Although meals seem healthy, these sauces still silently increase blood sugar.
4. White bread and cakes
White bread, banh chung, pav or refined flour baked products lack fiber and protein. As a result, glucose is absorbed quickly, causing a clear increase in insulin when eaten in the evening.
5. Sugary desserts and drinks
Eating candy or drinking soft drinks after dinner puts a big burden on blood sugar before bed. The American Diabetes Association warns that even artificial sweeteners can affect the blood sugar response in some people.
6. Cancended foods
Boxers are often rich in sodium, preservatives, and can be contaminated with bisphenol A (BPA) from the canvas. BPA is associated with hormonal disorders, reduced insulin sensitivity and increased risk of cardiovascular disease.
7. High-sugar cereal
Many grains that are considered to be truly healthy are carefully processed, rich in starch and added sugar. Eating at night can easily cause blood sugar to increase rapidly and for a long time.
What should you eat instead?
Dr. Ashok recommends choosing carbohydrates with a low glycemic index, combining lean protein and healthy fats. Green vegetables, beans, unsweetened yogurt, cheese, eggs, grilled fish or whole grain oatmeal porridge are suitable options for dinner.
In addition, you should have a snack and finish dinner 2-3 hours before bed to help the body control blood sugar more stably.
(The article is for reference only, not a replacement for professional advice. Always consult a doctor or medical professional if you have any questions).
