 FROM THE DESK OF RANDALL A. KROCKA SMOHIT Administrator __________________________________________________________________ 10 Worst Foods for Your Blood Sugar
Certain foods can send your blood sugar level on a roller coaster, with insulin rushing to keep up. The good news is, while there are some surprises, most of these foods fall under the same category: processed food, such as white flour and sugar. Pairing carbohydrates with protein, fat, or fiber helps slow down the absorption process.
Watch out for these 10 blood-sugar saboteurs (courtesy of sharecare.com). 1. White Rice White rice is an easily digestible starch bomb. Not surprisingly, recent studies have shown that eating white rice can raise blood glucose significantly, especially if eaten often or in large quantities. One study showed an 11% increase in diabetes risk with each daily serving of white rice. If you love rice with your stir-fries, switch to brown rice. 2. White Potatoes White potatoes are notorious for causing blood sugar to spike because they're digested into the bloodstream quickly. To mitigate this negative effect, cook potatoes with a healthy fat, such as olive oil, and bump up the fiber by adding hearty leafy greens or another vegetable to the mix. Or, make potato salad with plenty of lemon juice and chill it in the fridge. The acid and cold alter the starch molecules in the spuds to slow digestion. 3. Ketchup We tend to think of ketchup as a salty condiment, but many brands list some sort of sweetener as the second ingredient, which can have a disastrous effect on your blood sugar level. It doesn't matter if it's called sugar, evaporated cane juice, high fructose corn syrup, or malt syrup. They're all sugars. 4. White Pasta White pasta is made from refined white flour, which is an easily digestible starch. That raises your blood sugar level. It also tends to provoke overeating because it's quickly digested, so you want to eat again. As if that's not bad enough, overcooking the pasta worsens the blood sugar impact. 5. Bagels If you must get your bagel fix, pair it with a smear of avocado, which is loaded with healthy unsaturated fat, and a few slices of smoked salmon (a great source of both protein and omega-3 fatty acids) to help slow down digestion and regulate your blood sugar. You get extra points if you have a whole-grain bagel. 6. Artificial Sweeteners Many people think artificial sweeteners are harmless additives and a good choice if you have diabetes. Not so. Artificial sweeteners slow metabolism and increase fat deposition, and can increase the risk of diabetes by 67%. 7. Fruit Juice The concentration of carbohydrates in fruit juice is very high and tends to cause severe spikes and drops. Keep fruit juice on hand to counteract hypoglycemia (low blood sugar), but make water your go-to beverage as part of your everyday diabetes diet. 8. Energy Bars Because of all the added sugar, some energy bars may as well be labeled candy bars. A single bar can carry a glycemic load over 49 (anything over 20 is considered high). That's more than a king-size Snickers bar. If you like the convenience of energy bars, choose bars made with nuts, whole grains, and few added natural sweeteners. 9. Low-Fat Sweetened Yogurt While low-fat yogurt has a small positive impact on calorie count, it's not so great for your blood sugar. Manufacturers compensate for that loss of fat by adding stabilizers, thickeners, and sugars that can have a detrimental impact on blood glucose. A better approach is to skip the fruit-flavored yogurt and choose plain yogurt sweetened with real, whole fruit. 10. Sports Drinks and Energy Drinks Energy drinks and sports drinks carry all the woes of fruit juice with the added no-no of more sugars. If you're trying to stabilize blood sugar, steer clear. Go for water flavored with a spritz of citrus instead. | 