In the case of glucose problems, it is important to limit or avoid the consumption of certain foods. Do you know them? In this article, we detail the 10 most important.
Diabetes is a burgeoning disease that is ranked among the most dangerous noncommunicable diseases in the world today. Why is it essential to regulate your blood sugar?
There is a thin line between high blood glucose levels (prediabetes) and the onset of diabetes. It is up to us to prevent this from happening. Therefore, in this article, we invite you to discover 10 foods to avoid regulating blood sugar.
Tips for regulating blood sugar
Changes in blood sugar control can lead to hyperglycemia or hypoglycemia. When we ingest carbohydrates, glucose levels in the blood go up. Because of this rise (hyperglycemia), the pancreas secretes insulin so that cells can use this glucose.
When insulin secretion is normal but the receptors are not working properly (causing the pancreas to secrete more insulin), diabetes occurs.
On the other hand, in the case of excess insulin, the glucose drops below 70 mg/dl and leads to hypoglycemia. This situation also involves a risk for our organism.
The three basic pillars for regulating blood sugar are diet, exercise, and circulating insulin. Indeed, to regulate your blood sugar, it is necessary to have good control of the food and to establish healthy habits:
- Drink between 2 and 2.5 liters of water per day
- Perform at least 40 minutes of moderate exercise daily
- Establish meal times
- Do not leave more than 4-5 hours between each meal
- Read the label of the foods we eat
- Have a controlled saturated fat diet
10 prohibited foods if you want to regulate your blood sugar
The current trend leads us to an increase in the consumption of foods “zero”, “light”, “poor in …”, “without …”, etc., which are intended for people suffering from metabolic disorders, including changes in values of normal glucose levels.
In general, all of these foods tend to contain hidden sugar. Particular attention should, therefore, be paid to the sugar content they contain. In fact, they can cause alterations in the regulation of glucose.
When a product contains more than 10% sugar, in other words, 10 grams for every 100 grams, it is better to avoid it.
If you want to control your glucose, be aware that there are prohibited foods in this case. Many of the foods mentioned below may seem healthy a priori.
1. Sauces and dressings
In general, sauces and dressings are an accompaniment for meats, fish, and salads. The main problem is that these are often ultra-processed products containing substances like corn syrup, fructose, and other additives harmful to blood sugar.
2. Meat and processed meats to avoid regulating blood sugar
This type of processed food is associated with increased cholesterol and triglycerides. This leads to an increased risk of cardiovascular disease.
3. Refined cereals
To obtain a refined cereal, commonly called white cereal or white flour, the grain is subjected to a process during which it loses its fibers, vitamins, minerals, and antioxidants. This results in cereal with a high glycemic index which causes a sudden rise in blood sugar.
With alcohol consumption, the liver stops producing glucose, which lowers blood sugar. In people with diabetes, this can be dangerous because it can cause hypoglycemia.
They are a source of refined flour, in addition to containing trans fats. The combination of the two is linked to reduced tissue sensitivity to insulin. It can also increase the risk of diabetes.
6. Treats to avoid absolutely to regulate blood sugar
They are characterized by high levels of free sugars in their composition. In addition, sweets also contain fats and additives that can affect metabolic health.
7. Ultra-processed foods
All ultra-processed food, which has undergone high heat treatments or frying, generates toxic substances. Therefore, these substances can cause resistant insulin.
8. Soft or sugary drinks
Soft drinks, also called sugary drinks, contain free sugar as the main ingredient. The latter is rapidly metabolized, leading to a spike in blood glucose.
9. Honey or natural syrups
These ingredients are a source of sugars such as glucose and fructose. Both are involved in the development of blood sugar disorders.
10. Natural and commercial juices
It is true that they contain sugars naturally present in the fruit (fructose). In addition, the industry tends to add sugars such as sucrose and corn syrup as preservatives.
Are you trying to regulate your blood sugar through food? Remember to avoid the consumption of these foods above. In addition, request an appointment with a nutritionist in order to receive a food program according to your needs.