Diabetes is one of the metabolic disorders which is caused by elevated blood sugar. The most common form found in an adult is diabetes 2 in which the body is either immune to insulin or deficit of insulin in our body.
Diabetes is one of the lifestyle diseases which is commonly found in low- and middle-income countries. The prolonged presence of diabetes affects the heart, vascular, kidney, eye, and nerve health.
As per World Health Organisation (WHO), diabetes is the 7th deadliest disease in the world. In 2016, an estimated 1.6 million death was caused by diabetes alone across the globe.
Diabetes can cause several irreversible damages to the body however, the complete awareness about its causes and right medical interventions can help in controlling the damage caused by diabetes.
What are the foods that elevate blood sugar?
Blood sugar is the essential fuel of the body produced by the metabolism of carbohydrates and glucose. In presence of insulin immunity or insufficient production of it may cause an increased level of blood sugar.
Blood sugar can be elevated by varieties of factors; one of the factors which contribute to the regulation of blood sugar is the types of food we consume on daily basis. People should be aware of the foods which might have detrimental effects against diabetes.
Some food helps in reducing blood sugar levels however varieties of food might aggravate the conditions.
High-Carbohydrates
Carbohydrates are key to the production of blood sugar. The digestive system converts carbs into glucose and then in blood sugar. A high intake of carbohydrates results in enhanced production of blood sugar in the body.
Vegetables such as potato and yam are grown below the earth surface and hence contains heavy doses of carbohydrates. Diabetic individuals should avoid the consumption of food items produced below the surface.
Some of the high carb food which might elevate the blood sugar includes:
- Rice
- Potato
- Yam
- French fries
Studies suggest that one serving of mashed yam is enough to meet the daily requirement of carbohydrates for an adult.
Fruit
Fruits are a rich source of vitamins and minerals along with antioxidants. It is also rich in fiber which enhances the metabolism and slows down the absorption of nutrients which might increase blood sugar level.
Though fresh fruits have very miraculous properties which will help in regulating blood sugar however some of the processed fruit items are responsible for increasing the blood sugar.
The studies suggest that processing and packaging of fruits for prolonged use are not good for diabetic people since it contains sweetener, salt, and preservatives.
Some of the fruit items which might have ill effects on diabetic people include:
- Canned Fruit
- Jam and Jelly
- Pickle
- Packaged Fruit Juice
Processed Grain
Processed grain contains less fiber and nutrients content than whole grains and its derived food products. Excessive processing of grains is not good for the health.
Processed grains have a high level of the glycemic index (GI) than regular whole grains which is responsible for the elevated blood sugar level after consumption of processed grains.
The grains which have gone through the process losses their fiber content which play important role in reducing blood sugar by enhancing the metabolism and slow down the absorption process.
Some of the processed grains which might increase the risk of diabetes include:
- White rice
- White Wheat Bread
- White Wheat Pasta
- White flour
- White-flour tortillas
Protein
Protein helps in reducing the blood sugar level by altering the metabolic process. However, the processing and cooking process might convert it into the worst nightmare for diabetic people.
Protein consumption in larger quantity help in reducing the food intake and hence the carbohydrates consumption. Moreover, the presence of fats in poultry and chicken may have detrimental effects on blood sugar markers.
There are varieties of protein sources available for consumption however some may help in reducing the blood sugar level and others may increase the blood sugar level.
Some of the protein-rich food which might increase the risk of high blood sugar includes:
- Fried Meat
- High-Fat meat
- Poultry with skin
- Deep-Fried Fish
- Deep-fried tofu
- Fried Beans
Trans & Saturated Fats
The consumption of fat is essential for the proper function of the body. The naturally occurring monounsaturated and polyunsaturated fats are rich in omega-3 fatty acids however, trans and saturated fats are harmful to diabetic people.
The digestion of saturated fats creates other metabolic disorders which may disrupt the regulation of blood sugar level. Because of its saturated nature, it is difficult to digest.
Fat-rich foods help in gaining weight which is a precursor to diabetic conditions and several vascular diseases. It also makes our heart at risk which is the aftereffects of diabetes.
Some of the fats which might risky for diabetic people includes:
- Trans Fat
- Hydrogenated Fat
- Palm Oil
- Coconut Oil
Dairy
Dairy products are rich in calcium and vitamin D along with other micronutrients which are essential for the proper function of the and providing a strong framework. It also contains fats that might be detrimental to diabetic people.
Dairy products are rich in animal-based fats and contain a certain amount of carbohydrates and glucose which is known to increase the blood sugar level. The fats interfere with metabolism and nutrient absorption.
Some of the products might help in reducing the blood sugar level however the majority of the product is observed to be dangerous to diabetic people.
Some of the dairy products which might elevate blood sugar includes:
- Milk
- Regular Yogurt
- Regular Cottage Cheese
- Regular Sour Cream
- Regular Ice cream
Beverages
The different varieties of beverages available in the market are loaded with calories and added sugar which is detrimental to any diabetic patient.
Added sugar acts as an igniter for diabetic patients and it can cause severe blows if not consumed in the controlled amount.
There are varieties of drinks with different ingredients and different amounts of added sugar content available in the market.
Some of the drink which should be avoided by diabetic people includes:
- Cola
- Regular Soft Drinks
- Regular Beer
- Wine
- Mixed-Fruit Drinks
- Sweetened Drinks
- Coffee with sugar and cream
- Chocolates
- Energy Drinks
Summary
Diabetes itself is a life-threatening disease and it also causes heart and renal failure in extreme conditions. The root cause of diabetes is very much engraved in our eating habits and can be prevented and controlled by the judicious choice of food items and beverages in our diet. However, the use of medical consultation should always be welcomed for desired results. “Eat Healthily, Be Healthy”.
