In today’s fast-paced world, convenience often trumps health considerations. However, when it comes to our diet, quick fixes can lead to long-term health consequences, particularly concerning blood sugar levels. Several foods, when consumed, can rapidly elevate blood sugar levels, setting the stage for energy crashes and potential health complications. Here are five foods notorious for their ability to swiftly spike blood sugar within just 15 to 30 minutes:
Sugary Drinks/Squashes
These beverages contain added sugars like sucrose and high fructose corn syrup. Despite their refreshing taste, they deliver a rapid influx of sugars into the bloodstream, leading to a sudden spike in blood sugar levels shortly after consumption. Combining sugars, water, and added flavors creates a potent concoction that wreaks havoc on blood glucose regulation.
Mango
While this tropical fruit is beloved for its sweetness and vibrant flavor, it contains a high concentration of fructose and boasts a high glycemic index value. Consequently, indulging in mangoes can rapidly increase blood sugar levels, especially when consumed in large quantities or concentrated forms like mango juice.
Honey
According to Dr. Apoorva Garg, VP, BeatO Care, “Often touted as a healthier alternative to refined sugar, honey primarily consists of fructose and glucose, with traces of sucrose. However, its high glycemic index can quickly increase blood sugar levels upon ingestion. Despite its natural origins, honey should be consumed in moderation, especially by individuals seeking to manage their blood sugar levels.”
Sugarcane
Whether consumed as juice or processed into sugar, sugarcane is rich in sucrose, a disaccharide composed of glucose and fructose. Due to its high sugar content, indulging in sugarcane-based products can rapidly increase blood sugar levels. While sugarcane may offer a natural source of sweetness, its impact on blood glucose levels warrants caution.
Confectionery Items (Candies/Chocolates)
These tempting treats often contain high amounts of added sugars, fats, and refined carbohydrates. Combining sugars and low fiber content in confectionery items facilitates rapid absorption, producing a sharp spike in blood sugar levels shortly after consumption. While enjoyable in moderation, excessive intake of these indulgences can disrupt blood glucose regulation.
Refined Carbs
According to Dr. Vaishali S Naik, M.D.,D.M. ( Endocrinology), Consultant Endocrinologist & Diabetologist, Holy Family Hospital, Bandra, “Refined carbohydrates like white grains, which contain almost no fiber are major culprits in elevating the blood sugar levels. Hence one should avoid pasta, white bread, rice and replace them with whole grains, brown rice. If mixed with non starchy vegetables and lean meat even a small portion of white grains can be used to prevent the blood sugar spike.”
Starchy veggies
Fruits are rich in minerals, antioxidants and fiber and are necessary part of a healthy diet. But if processed fruits are eaten especially in sugar syrups that will definitely spike the sugar levels. Even the quantity of fresh fruit eaten is important. Fruit juices can also spike the sugar levels.
Starchy vegetables such as potato, corn, peas are culprits in raising the sugar levels. But they can be included in the healthy diet along with low glycemic index lean proteins after considering them as a carb part of the meal.
Fast food
Fast food rich in carbs are a major culprit and should be avoided – so Burgers, french fries, energy bars are all to be avoided if one wants to keep the blood sugars under control.
Last but not the least, all sweetened beverages cause sugar spikes. Juices, iced tea, soda even in small quantities tend to spike the sugars immediately. Honey and maple syrup, yogurts with added sugar, sweetened soy milk are all influential in spiking sugars.
Check for glycemic index before consuming
If the blood sugars need to be under control a healthy diet should be taken considering the glycemic index and glycemic load along with the portion control of the different ingredients and appropriate use of proteins, fiber and healthy fat along with the carbohydrates. Along with this, timely check with glucose monitoring on the blood sugar levels to check the effect of the meal pattern on the individual blood sugars is utmost necessary.
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