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Not Just Sweet, Recognize Foods That Increase Blood Sugar

You feel you've set your diet and choose food, but it turns out blood sugar levels still increase. Maybe this happens because all this time you only limit sugar, even though there are many other foods that can increase blood sugar. The body produces blood sugar by digesting food into sugar, then used as energy. However, blood sugar levels that are too high can be dangerous, especially if you or your family have a history of type 2 diabetes. If it is not managed, you risk experiencing problems with vision, kidneys, heart, and blood vessels.

Pay Attention to Everyday Diet

Foods high in carbohydrates, including one type of food that needs to be limited, because in the process of digestion can increase sugar intake. Foods high in carbohydrates will soon be converted by the body into blood sugar. The more carbohydrates consumed, the higher the blood sugar in the body. Unfortunately the type of food that is consumed by many Indonesians is a type of high-carbohydrate food, such as rice which is known as a staple food. Therefore, do not forget the intake of other nutrients for the sake of forming a balanced nutritional diet. We recommend that you combine various types of food, such as protein, fiber, and fat in one meal. This will help slow down the absorption of carbohydrates and reduce the increase in blood sugar levels. Eating every 3-5 hours also helps maintain blood sugar levels. This can be done with 3 large meals, interspersed with 2 snacks. Eating high-calorie foods will make your body store reserves of calories in the form of fat. The more the body is overweight due to fat deposits, the more body cells are not sensitive to insulin, so blood sugar levels increase.

Some Types of Foods That Need To Be Limited

Below are some foods and drinks that you might not expect can increase blood sugar levels:
  • White rice

  • Do you get used to eating white rice every day? Research has found that people who eat 5 or more servings of rice every week are more at risk of developing type 2 diabetes. This risk will drop by around 16% if you diet white rice or replace it with brown rice that is rich in fiber.
  • White bread

  • White bread made from refined flour is processed by the body quickly, so that it can increase blood sugar levels quickly. Instead, you can eat whole wheat bread to reduce the risk of type 2 diabetes and heart disease.
  • Red meat and processed meat

  • Although red meat or processed meat that is rich in saturated fat does not need to be avoided at all, but still must be limited. A study found that people who consume processed meat every day can double the risk of type 2 diabetes by two times. Instead, you can try other healthy food sources of protein, such as low-fat dairy products.
  • Soda and other sweet drinks

  • According to research, people who consume soda 1-2 times per day, 26% more at risk of developing type 2 diabetes. Fruit juice that is sold freely in containers also contains a lot of sugar and calories. In addition, sports drinks may indeed contain sodium and potassium which help restore fluids and electrolytes, but also contain carbohydrates that are not needed if you exercise for less than an hour. You better replace the sweet drinks with mineral water.
  • Fast food

  • Most fast foods are high in fat, salt, and calories which naturally increase body weight and risk of type 2 diabetes.
  • Packaged food

  • Packaged foods tend to be high in trans fat which increases bad cholesterol levels in the blood, so it might also increase the risk of diabetes. Especially if the food packaging contains a lot of sugar, such as chocolate or candy.
Not that you should always avoid the foods above. It's just that you need to pay attention to the portion and frequency of your meal. In addition, exercise is also important, you know, to stabilize blood sugar levels. If you have a history of diabetes, it is highly recommended for you to routinely control your doctor, and undergo the recommended treatment. And if you are confused about making the right food choices to maintain blood sugar levels, you can also consult a nutritionist. So to prevent high blood sugar, from now on don't only focus on avoiding sweet foods.

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