Most diabetics know to keep away from sugar. It solely is smart: in case your blood sugar is simply too excessive you should not complicate the scenario by ingesting extra of the identical.
However sugar in your weight loss plan shouldn’t be the one meals that may increase your blood glucose. Carbohydrates and alcohol increase your blood sugar (blood glucose stage) about as shortly as consuming sugar straight from the bowl. Proteins and fats are transformed into vitality for the physique as nicely however do not increase the blood sugar practically as a lot nor practically as shortly.
After all, sugar within the blood shouldn’t be precisely the identical as sugar in your meals. The human physique makes use of glucose as its vitality supply. Desk sugar is sucrose, fruit sugar is fructose, and milk sugar is lactose. There are different sugars as nicely, however principally these sugars are transformed to glucose within the human physique.
Not everybody has a candy tooth, however I actually do. It goes with out saying (however I will say it anyway) that diabetics ought to keep away from consuming something made with sugar or high-fructose corn syrup together with: sweet, cake, cookies, ice cream, donuts, marshmallow cream, circus peanuts, soda pop, Kool-aid, sports activities drinks, candy tea or fruit drinks, scorching chocolate, caramel corn, sweet corn, jello, pudding, Popsicles, sherbet, syrup, whipped cream, pie, Cracker Barrel chocolate cake, custard, jelly, Nutella, milkshakes, Captain Crunch, and so forth. If I missed your favourite, add it to the listing.
The next 10 meals needs to be prevented as nicely.
1. White bread. The processed flour turns to glucose nearly as shortly as sugar itself. In reality, white bread is rated the identical as glucose on the glycemic index. The glycemic index is a rating in line with how shortly a specific meals raises blood glucose ranges. Excessive is dangerous, low is sweet. Each glucose and white bread are rated 100. Stone-ground entire wheat bread and pumpernickel bread have a a lot decrease glycemic index.
2. White bagels. They appear quite a bit like white bread, do not they? The yummy bagels are a lot increased in energy than common bread, too. Two slices of bread equals about 150 energy whereas a good-sized bagel is twice that. Not that you would be able to’t eat bagels, however get a whole-grain selection and do not forget that consuming a giant bagel is like consuming 4 slices of toast.
3. Saltine crackers. In case you had been the baker, you’d discover that white bread, white bagels, and crackers all begin off with white flour. The identical is true of normal pretzels. Complete grain crackers and pretzels are higher for diabetics and non-diabetics alike.
4. White potatoes. Unusually, candy potatoes have a decrease glyemic index and lift the blood sugar lower than white potatoes do.
5. White rice. Are you noticing a sample right here? Some diabetic sufferers select to keep away from something white.
6. Most breakfast cereal. Except it is made with entire grains, breakfast cereal, too, will likely be processed like sugar. Even fast oatmeal raises blood sugar. Stone-cut oatmeal is a lot better for you and is now obtainable in commonplace grocery shops, proper subsequent to the “common” oatmeal. Nonetheless, the stone-cut selection takes a lot longer to cook dinner, simply half an hour or extra to melt the grain to the consistency of standard oatmeal.
7. Prompt pasta or macaroni mixes. Nearly something “immediate” or processed breaks down into sugar extra shortly than the pure kinds.
8. Popcorn. Sure, one other white merchandise – nonetheless, quantity is the important thing. A cup of popcorn (unbuttered) will not increase your blood sugar a lot whereas consuming a big theater popcorn is like consuming a couple of sweet bars.
9. Candy fruits. The particularly candy fruits like watermelon and pineapple comprise extra fruit-sugar than the much less candy fruits, however once more, quantity is the important thing. Just a few bites will not damage you.
10. Alcohol. Not solely does it elevate your blood sugar, however it might impair your judgment concerning your diabetes. Greatest to keep away from this altogether.
Copyright 2010 Cynthia J. Koelker, M.D.