Maintaining your blood sugar within the normal range is crucial to avoiding the complications of diabetes. Your lifestyle and dietary choices play an essential role in determining your blood sugar levels, and a consistent spike can lead to insulin resistance, resulting in Type 2 diabetes, kidney diseases, nerve damage, and eye damage. A diet rich in carbohydrates and processed foods is a common contributor to this spike of blood sugar. Eliminating these and adhering to a nourishing diet can effectively help you monitor it.
White Grains – The Culprits of Refined Carbs
White grains such as refined pasta, bread, or rice can lead to insulin resistance. Opt for whole grains, like whole-wheat pasta, brown rice, buckwheat, and quinoa, as they assist in regulating blood sugar levels. Combine these grains with lean meat, vitamins, healthy fats, and non-starchy vegetables to effectively manage your blood sugar.
Artificial Sweeteners – Moderation is Essential
While we recognize the drawbacks of carbonated sugary soft drinks, we often turn to their alternative – diet soda, marketed as a no-calorie, no-sugar option. Despite being considered a safer alternative to refined sugar, in the long run, they can contribute to spiking blood sugar levels and increase the risk of insulin resistance. Hence, moderation is key.
Fast Food – A Flavor Explosion with a Sugar Repository
Fast food is commonly known for its high fat and carbohydrate content, but what’s often overlooked is its high sugar concentration. Items like bread, fries, soda, and condiments are all rich in sugar; therefore, it’s advisable to consume them in moderation.
Non-Dairy Milk – Choose Wisely
For vegans and those lactose intolerant, non-dairy milk is a staple in their diet. However, it’s important to be discerning about the dairy alternative you choose. Oat or rice milk, for example, contains excessive carbs and minimal protein. Many non-dairy products also contain added sugar for flavor, which can be detrimental. Instead, opt for unsweetened almond and coconut milk, which are readily available in supermarkets or can be easily made at home.
Replace these problematic foods with nourishing, filling meals to maintain positive blood sugar levels for a proactive approach to your well-being.