Normally human body has the presence of sugar and glucose in blood. The accurate amount of blood sugar provides the body with the right amount of energy. Too much of blood sugar in the body is known as hyperglycemia. Liver and muscles also produce some amount of blood sugar, but mostly it comes from food and drinks which contain carbohydrates.
For keeping the blood sugar level in a normal stage, our body needs insulin. Insulin is a hormone which helps in directing the body’s cell to take up glucose and store it. If there is not enough insulin or it doesn’t work properly, then blood sugar builds up. High blood sugar levels will cause health problems.
Foods that are rich in carbohydrates can cause high blood sugar. Some high-carb foods that can spike the blood sugar level are white bread, pizza, pasta, sugary drinks and French fries. You can find some triggers in blood sugar levels, even if you manage them properly.
Here are some common foods that can increase the blood sugar level:
Caffeine has the tendency of increasing the blood sugar level. The person who has increased the consumption of coffee likely has a chance of increasing the risk of Type-2 diabetes. Adding extra sweeteners, creamers and flavours can increase the amount of added sugar and may cause in rising blood sugar levels. Having a high amount of caffeine can also increase the impact of blood glucose level.
Some dry fruits like raisins and cranberries contain sugar concentrated forms and are high in carbohydrates. Fruits in any forms i.e., juice or dry fruits has twice the amount of sugar added to it. Dry fruits are good for the health, but a person should limit the intake of nuts and dry fruits to roughly around 30 grams.
White bread and rice contain some carbohydrates, which are easily broken down by the body and converted into glucose. They also contain little fiber and it helps to stabilize the blood sugar levels. It’s the same case with pasta and noodles. Therefore, it’s better to switch to brown rice and whole-grain bread, which is rich in fiber.
Studies have shown that red meat is high in saturated fats which can raise blood sugar levels. Too much protein can also raise insulin levels.
All the dairy products will have some contribution to the blood sugar levels. Milk has the presence of lactose; it’s a type of sugar which can be digested easily. Milk also contains proteins which are able to counteract the response. Therefore, it’s alright to drink milk in moderation
Some fruits like bananas, grapes, cherries, and mangoes are full of carbohydrates and sugar. It can raise your blood sugar levels. These fruits are with a high glycemic index which measures the increase in blood glucose levels. A food which has a high glycemic index creates a rise in blood sugar levels.
Soft drinks are a threat to Type 2 diabetes people. These drinks have the presence of artificial sweeteners, which can increase blood sugar levels.
Symptoms of High blood sugar level:
- Thirsty or hungry
- Drowsy or tired
- Blurred vision
- Often feeling of urination
- Shortness in breath
- Rapid heartbeat
Risk factors for high blood sugar:
|Type 1 Diabetes||Type 2 Diabetes|
|Increase rate of heart attack||Overweight|
|Eye problem||High blood pressure|
|Nerve Damage||High cholesterol|
|Infections in skin||Heart attack or stroke|
|Kidney Damage||Kidney failure|
Food helps in stabilizing Blood sugar:
Non-starchy vegetables work as an excellent addition to a diet. Vegetables are of two type’s starchy (rich in carbohydrates) and non-starchy (less in carbohydrates). Non-starchy vegetable includes:
- Bean sprouts
- Baby corn
- Salad greens
- Brown bread
- Brown rice
- Whole oats
Healthful fats can be monounsaturated and polyunsaturated. Eating a high amount of healthful fats and fewer unhealthful fats help to control the harmful cholesterol which improves heart health and provide better blood sugar level. Foods that are rich in unsaturated foods are:
- Nuts and seeds
Benefits of stable blood sugar
- Reduce fatigue
- Increase energy levels
- Improve brain and blood vessel health
- Reduce the risk of complications like nerve and kidney damage
People with diabetes need to manage blood sugar and insulin levels. In addition to medications, lifestyles and change in diet can also manage diabetes. Some foods can stable the blood sugar level and some can increase the blood sugar levels. By following a balanced diet and avoiding foods that are rich in sugar and unhealthful fat can control the blood sugar level.