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Foods that Raise Blood Sugar

Blood glucose, or blood sugar, is one of the most important energy sources in the diet. When you eat foods that contain carbohydrates, they are broken into glucose and used in your body.
Most of our cells can use other fuels like fat to do their job, but some can just use glucose, like brain cells. So it's essential to eat foods that contain carbs in the diet plan.
Blood glucose rises and falls in a process called glucose homeostasis. When you eat carbohydrates, your blood glucose rise, and it is a signal to your pancreas to release insulin and lets cells pick up glucose, so your blood glucose fall and its levels stay in the healthy range.
If your pancreas cannot produce insulin, which happens in type 1 diabetes, or your cells stop responding to insulin and in the long term cells are less able to absorb sugar, which occurs in type 2 diabetes, your blood sugar rises and rises.
So you should care about foods that cause an increase or spike in your blood sugar.
Before introducing the foods that increase blood glucose, you must know about the glycemic index (GI) and glycemic load (GL). The glycemic index (GI) is a value assigned to foods based on how quickly and how high those foods cause increases in blood glucose levels. But the GI tells just part of the story. Another part of the story is GL. Glycemic load tells you a food's complete effect on blood sugar, how quickly foods make glucose enter the bloodstream and how much glucose per serving it can deliver. (1)
For good health and to prevent blood sugar spikes, choose foods with a low or medium glycemic load and limit foods with a high glycemic load.
All the below foods raise your blood sugar but in a different way.

The following are foods that raise blood sugar:

Effect of Cereals on Blood Sugar

Cereal and cereal products are the leading carbohydrate food in the human diet plan and provide energy and nutrients in protein, fat, fiber, minerals, and vitamins.
As said, cereals are high in carbohydrates and cause blood sugar to rise. For this reason, you should care about cereals in your diet. Diabetic people do not have to eliminate cereals from their diet. But, they should choose the right and healthier option in the diet plan.

• Refined breakfast cereal, white basmati rice, white-flour pasta, and white bread are high in GL, and you should limit them in the diabetic diet.
• Pearled barley, brown rice, oatmeal, bulgur, rice cakes, whole grain bread, and wholegrain pasta have medium GL, and you can eat them more.

People with diabetes should try the following strategies in the diabetic diet if they want to continue eating cereal:

• Limit cereals portion sizes in the diabetic diet.
• Reduce intake of other sugary and high carbs foods in the diet and each meal.
• Choose wholegrain or bran cereal in the diet.

Starchy Vegetables

Starchy vegetables contain more starch, higher calories, and less fiber than non-starchy vegetables. Indeed, they are high in antioxidants, vitamins, and minerals and should be included as part of a healthy diet. Starch is a type of carbohydrate, and your body breaks it down into glucose since starchy vegetables are higher in carbohydrates, causing a rise in your blood sugar.

• Starchy vegetables include corn, white potatoes, sweet potatoes, peas, green peas, beans, acorn squash, butternut squash, pumpkin, Hubbard, turnips, carrots, beets, and yam. They are all low in GL except boiled or baked potato, sweet potato, and yam.

Fruits Can Also Raise Blood Sugar

Fruits are among the best foods on our planet and are important parts of a healthy diet plan. A diet rich in fruits can improve your health and lower the risk of many diseases, including high blood pressure, cardiovascular disease, cancers, etc.
But there are no single fruits that provide you with all essential nutrients, and you should eat plenty of various fruits in your diet plan.
You might have heard that you can't eat the fruit in your diabetic diet because of carbohydrates and natural sugar (fructose). But it's not true, and you can still enjoy them in your diet.
Most of the fruits are rich in fiber and low in GL, which cause prevents blood sugar spikes. But because of their carbohydrates content, you should count them as your diets' carbs.

• Banana, dates, grapes, and raisins are high in GL, while other fruits, including apple, berry, citrus fruits, plums, cherries, pears, kiwi, etc., are low.

How Does Low-fat Dairies Affect Blood Sugar?

Some diabetic patients avoid dairies products completely, but consuming low-fat dairies in your diet plan is good for your health. Dairies have a significant amount of fat, protein, carbohydrate, some vitamin, and minerals in one package. Dairies' sugar is called lactose. Lactose contributes approximately 40% of whole dairies' calories. Lactose breaks down into glucose and raises your blood sugar.
Dairy foods generally have a low glycemic index (GI) because of the lactose's moderate GI effect, plus the milk protein's effect, which slows down the rate of stomach emptying.
We suggest aiming for 3 portions of dairies per day in your diet.

Free Sugar and Sugary Beverages

Any sugars added to food or drinks include biscuits, chocolate, cake, ice cream, flavored yogurts, breakfast cereals, fizzy drinks, or natural sugars in honey, syrups (such as maple, agave, and golden), nectars (such as blossom), and unsweetened fruit juices, smoothies, etc. are in this group.
We do not need to cut down on these sugars completely, but remember, free sugar should not be more than 5% of the daily calorie intake you get from food and drink in your diet.
Sugar found naturally in milk, fruit, and vegetables is not free sugar.

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