Low-GI foods have a score of 55 or less, while any food with a score of 70 and above is considered a high-GI food.
Diabetics are advised to stay away from sweet foods because they increase the amount of sugar in the body rapidly. Not only people with diabetes but also those who do not have diabetes should avoid low-sweet foods. But if you think that only eating sweets will increase your blood sugar level, then you are wrong. There are many foods that are not sweet but still can cause a spike in your blood sugar level. So if you are a diabetic patient or you are at risk of it, then you do not only have to avoid sweets but there are many other foods that you have to stay away from.
To know more about this, we spoke to Archana Batra. Nutritionist Archana Batra has been practicing in the dietetics and nutrition department for more than 15 years.
Nutritionist Archana Batra says that people with diabetes are also advised to avoid eating carbs. They cannot consume too many carbs. Carb-rich foods are converted into sugar in our body, the amount of fiber, protein and fat in a food all affect the effect of that food on blood sugar levels. All of these factors play a role in determining the glycemic index (GI) of a food, a ranking of how quickly it raises blood sugar levels compared to straight glucose. Low-GI foods have a score of 55 or less, while any food with 70 and above is considered a high-GI food.
5 foods that can increase your blood sugar (food that spike blood sugar level)
1 refined grain
White bread, white rice, regular pasta and other foods made with white flour have had fiber and other key nutrients removed. They can raise your blood sugar levels. Some flours have added vitamins and minerals, but they still have what’s known as a high glycemic index. High-GI foods are digested quickly and, as a result, they’re more likely to raise blood sugar.
2 sweetened soft drinks
Sweetened beverages such as soda, energy drinks, fruit juice, sweetened tea and fancy coffee drinks are loaded with calories, fat and sugar. Most of these have minimal nutritional content. Drinking sweetened beverages such as soda does not make you feel full and research shows that people often eat more food after consuming sweetened beverages.
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The average sugar-sweetened soda or fruit drink often contains 150 calories, almost all of which is due to added sugar. Studies show that by drinking one drink every day for a year and not cutting back on other calories, a person can gain up to 5 pounds in a year, plus the habit can increase the risk of type 2 diabetes, heart disease, and many other diseases.
3 Processed Foods
Processed foods can often contain a lot of added sugar. This is very different from natural sugar. Natural sugars, such as lactose in milk and dairy products or fructose in fruit, are fine, but too much added sugar can cause a spike in blood sugar.
4 Starchy Vegetables
Vegetables are nutrient-rich foods, and we know we should fill half our plate with them. A recent study found that people who ate more fruits and vegetables had a lower risk of diseases such as obesity and death. The reason for this was starchy vegetables.
Does this mean you should never eat potatoes or starchy vegetables? Potatoes are full of nutrients and can definitely be included in your diet. Try to eat low-glycemic vegetables most of the time and occasionally eat things like potatoes and corn.
5 Baked Foods
Pastries, cookies, cakes and other sweet foods are great, but they can be dangerous for your blood sugar and provide very little nutritional value. They are high in sugar, so they are quickly digested and absorbed, which can cause your blood sugar to spike.
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