Sugar or carbohydrates are foods that should be limited by diabetics. The American Centers for Disease Control (CDC) recommends that people with diabetes (or prediabetes) eat only half of their daily calorie needs, and eat the same amount of carbohydrates at each meal to maintain blood sugar consistency.
Although limited, does not mean a diabetic should avoid carbohydrates altogether. Carbohydrates are still needed as energy and to save blood sugar levels from experiencing chaos. But instead, the diet is added other components such as healthy fats or proteins.
Also read: 10 Foods That Don’t Make Blood Sugar Rise
Types of Carbohydrates That Quickly Raise Blood Sugar Levels
There are two types of carbohydrates, namely simple carbohydrates and complex carbohydrates. Simple carbohydrates are types of carbohydrates that are processed to the point where they no longer contain fiber or protein. When eaten alone, without the addition of other foods, simple carbohydrates will cause a higher blood sugar spike than complex carbohydrates because they are digested quickly.
The following types of carbohydrates quickly raise blood sugar levels, so they should be limited or replaced with simple carbohydrates:
1. White bread
White bread is a food that is often a household staple for breakfast, whether baked or made sandwich. However, due to its high glycemic index (GI), as soon as white bread is digested, it can raise blood sugar very quickly. The GI score for white bread is 71 (out of 100), so just one slice of white bread can make a big contribution to the body’s bloodstream.
So you can’t eat white bread forever? No need to throw bread on your dinner table. There is a trick to eating white bread without fear of raising blood sugar levels by adding some healthy fats and fiber, like those found in avocados for example. This avocado will slow the rate of rise in blood sugar.
Also read: The Most Blood Sugar Friendly Type of Bread
2. White Rice
Not all forms of rice are bad, but eating too much white rice may be more harmful for some people with high blood sugar. The process of milling white rice removes many of the beneficial nutrients that come from this grain, such as fiber.
Studies have shown that people who eat high amounts of white rice have a greater chance of developing type 2 diabetes because whole grains have a GI score of 66 or higher.
Therefore, if rice is the daily diet of Diabestfriends, it is recommended to pair carbohydrates with protein. Eat rice in moderation with a side dish of fish or eggs. If in this way still raises blood sugar levels quickly, it is better to switch to brown rice or whole grains (quinoa) which are healthier complex carbohydrates because they contain more complete nutrients.
3. Noodles and Pasta
Pasta or plain noodles are white flour-based foods that can cause a rapid rise in blood sugar levels. Pasta, high in carbohydrates and low in nutrients that slow digestion.
Flours that contain little or no fiber can cause blood sugar spikes. If you want to eat pasta, people with diabetes can add vegetables or beans that contain high fiber.
Also read: Diabetics Eat Instant Noodles, Is It OK?
While they may appear healthy, cereals are generally high in sugar. Cereals, which are often promoted as healthy foods, sometimes contain a lot of sugar. To balance it out, replace sugary cereal with a bowl of oatmeal with fruit.
This combination of whole grains and fruit offers fiber, protein and more carbohydrates that will be digested more slowly and are safer in increasing blood sugar. Plus, with the addition of fruit, you don’t have to give up sweet and flavorful foods. But choose fruit that is also low in carbohydrates, and not high in sugar.
5. French Fries
Technically, French fries are vegetable in origin, but they are a high-carbohydrate food that can wreak havoc on a person’s blood sugar. French fries have a glycemic index of 82, forcing the body to absorb food too quickly and causing blood sugar levels to skyrocket.
According to Harvard Health, one small plate of potatoes has the same effect as a can of soda on blood sugar. In addition, after being boiled, fried, and covered with salt, the damage can be widespread, not only raising blood sugar, but also causing a rise in blood pressure.
A healthier option than potatoes is sweet potatoes, which have a glycemic index of 64. Sweet potatoes fall into the “medium-level carbs” category and don’t really raise blood sugar. To be healthier, sweet potatoes should be baked, not fried.
Also read: Have a Low Glycemic Index, What Fruits are Safe for Diabetics?
eatthis.com. Worst carbs for blood sugar.