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What Foods Affect Blood Sugar The Most?

​​​​diabetes Nutrition: How Food Affects Your Blood Glucose

​​​​diabetes Nutrition: How Food Affects Your Blood Glucose

Ms Kala Adaikan, Senior Principal Dietitian, from the Department of Dietetics at Singapore General Hospital, a member of ​the SingHealth group, explains how different foods affect​ blood glucose levels.​ What to eat when you have diabetes? Nutrition is an integral part of diabetes care. Rather than a restrictive diet, a diet suitable for diabetes is simply a healthy eating plan that is individualised according to your requirements and lifestyle. People with diabetes do not need to go on a special diet. You may have to modify your diet, rather than overhaul it. If you have diabetes, your doctor would likely recommend that you see a Dietitian to guide you on dietary changes that can help you control your blood glucose levels and manage your weight. “It is important that you understand how different foods affect​ your blood glucose levels, especially carbohydrates, since it is the nutrient that has the greatest effect on your blood glucose levels,” says Ms Kala Adaikan, Senior Principal Dietitian, at the Department of Dietetics, Singapore Gene​ral Hospital​ (SGH), a member of the SingHealth group. 3 steps to effective diabetes nutrition Understand the role of the various food nutrients in diabetes management and how they affect blood glucose levels Keep track of the amount of carbohydrates you consume by using carbohydrate counting techniques Reduce and maintain weight within the desirable weight range to improve insulin resistance and achieve better blood glucose control Step 1: Understand how food affects blood glucose levels Carbohydrates Carbohydrates give you energy and should not be avoided. They should be included as part of a healthy eating plan. For optimal diabetes control, one must recognise that quantity and quality of carbohydrates are to be co Continue reading >>

How Many Factors Actually Affect Blood Glucose?

How Many Factors Actually Affect Blood Glucose?

A printable, colorful PDF version of this article can be found here. twitter summary: Adam identifies at least 22 things that affect blood glucose, including food, medication, activity, biological, & environmental factors. short summary: As patients, we tend to blame ourselves for out of range blood sugars – after all, the equation to “good diabetes management” is supposedly simple (eating, exercise, medication). But have you ever done everything right and still had a glucose that was too high or too low? In this article, I look into the wide variety of things that can actually affect blood glucose - at least 22! – including food, medication, activity, and both biological and environmental factors. The bottom line is that diabetes is very complicated, and for even the most educated and diligent patients, it’s nearly impossible to keep track of everything that affects blood glucose. So when you see an out-of-range glucose value, don’t judge yourself – use it as information to make better decisions. As a patient, I always fall into the trap of thinking I’m at fault for out of range blood sugars. By taking my medication, monitoring my blood glucose, watching what I eat, and exercising, I would like to have perfect in-range values all the time. But after 13 years of type 1 diabetes, I’ve learned it’s just not that simple. There are all kinds of factors that affect blood glucose, many of which are impossible to control, remember, or even account for. Based on personal experience, conversations with experts, and scientific research, here’s a non-exhaustive list of 22 factors that can affect blood glucose. They are separated into five areas – Food, Medication, Activity, Biological factors, and Environmental factors. I’ve provided arrows to show the ge Continue reading >>

Six Common Foods That Raise Your Blood Sugar Levels

Six Common Foods That Raise Your Blood Sugar Levels

AFFECTING 1.8 Million Australian's, diabetes is the world's fastest growing chronic disease with two people developing the disease every 10 seconds. With National Diabetes Week around the corner (July 12-18), Good Price Pharmacy Warehouse pharmacist Carolyn Clementson, is dishing up the worst foods for your blood sugar. Carolyn Clementon says most people think they know what foods are high in sugar, but glucose can be hiding where we least expect it. "Everyone associated chocolate, soda and lollies with sugary danger foods when talking about diabetes, however the below foods are equally as risky and will cause a spike in your blood sugar," she said. Food made from refined white flour are easily digestible starch and which will raise your blood sugar level, instead it's best to opt for brown versions. 2. Chinese Food Dishes that are high-calorie, high fat, high-sodium, and high-carb can spike blood sugar dramatically. Dishes to avoid include fried entrees, orange chicken, sweet and sour dishes and anything served with a sugary sauce. If you are craving Chinese, prepare something at home using steamed veggies and low-sodium, low-fat condiments and flavourings. 3. Potatoes They might be a vegetable but they are far from healthy, potatoes are notorious for increasing blood sugar because they're digested into the bloodstream quickly. A healthier option is to swap potatoes for sweet potatoes. 4. Energy Bars Although energy bars can seem like a healthy snack it is important to read the label! Energy bars are often made from refined flours and sugars and can have a higher sugar content than a Mars Bar! Choose bars that are made with nuts, whole grains and fewer natural sweeteners. 5. Bananas and Melons Although seen as a healthy choice, not all fruits are created equal. Fruits Continue reading >>

Carbohydrates And Blood Sugar

Carbohydrates And Blood Sugar

When people eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood. As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage. As cells absorb blood sugar, levels in the bloodstream begin to fall. When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar. This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar. Carbohydrate metabolism is important in the development of type 2 diabetes, which occurs when the body can’t make enough insulin or can’t properly use the insulin it makes. Type 2 diabetes usually develops gradually over a number of years, beginning when muscle and other cells stop responding to insulin. This condition, known as insulin resistance, causes blood sugar and insulin levels to stay high long after eating. Over time, the heavy demands made on the insulin-making cells wears them out, and insulin production eventually stops. Glycemic index In the past, carbohydrates were commonly classified as being either “simple” or “complex,” and described as follows: Simple carbohydrates: These carbohydrates are composed of sugars (such as fructose and glucose) which have simple chemical structures composed of only one sugar (monosaccharides) or two sugars (disaccharides). Simple carbohydrates are easily and quickly utilized for energy by the body because of their simple chemical structure, often leading to a faster rise in blood sugar and insulin secretion from the pancreas – which can have negative health effects. Complex carbohydrates: These carbohydrates have mo Continue reading >>

13 Foods That Won’t Raise Blood Glucose

13 Foods That Won’t Raise Blood Glucose

Part 1 of 15 A healthy diet is essential to reversing prediabetes. There are no foods, herbs, drinks, or supplements that lower blood sugar. Only medication and exercise can. But there are things you can eat and drink that have a low Glycemic Index (GI). This means these foods won’t raise your blood sugar and may help you avoid a blood sugar spike. In addition to diet changes, staying or becoming active is also important. Learn which foods you can add to your diet plan. You may be able to prevent prediabetes or type 2 diabetes by adding more of these foods, spices, and drinks into your diet. Eat them as healthy alternatives to sugar, high GI carbohydrates, or other treats. Want more info like this? Sign up for our diabetes newsletter and get resources delivered right to your inbox » Part 2 of 15 Polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs) are important components of a healthy blood sugar eating plan. They can improve insulin sensitivity. They can also help increase feelings of satiety, and have a healthy impact on blood pressure and inflammation. MUFAs are a key nutrient in avocados. Studies have shown avocados can lower the risk of metabolic syndrome. This is a group of risk factors that can increase the risk of diabetes. It can also raise the risk of blood vessel disease like heart disease and stroke. Avocados also have a low GI. For a unique, diabetes-friendly dessert, try making Oh She Glow’s natural, no sugar added, raw avocado chocolate pudding. Part 3 of 15 Protein helps the body maintain and repair itself. Since protein doesn't impact blood sugar levels, it doesn't have a GI ranking and won’t raise blood sugar levels. Protein also increases satiety, so relying on protein to feel full instead of bread, rice, or pasta may be Continue reading >>

Six Common Foods That Raise Your Blood Sugar Levels

Six Common Foods That Raise Your Blood Sugar Levels

Sweet foods raise my blood sugar, right? No, not always… Just because the food is not sweet does not mean that it does not contain sugar. So how do I know if food will cause my blood sugar to rise? The key is to know what foods contain the bad carbohydrates and sugar that cause your blood sugar to spike. And it is also very important to remember that what you drink can also cause this to happen. Let’s have a look at 6 of the most common foods that cause your blood sugar to go up: White Rice, Pasta, and Bread Food that is made from white flour is seen as starch that is very easy for the body to digest. The problem with this is that the sugar from the food gets absorbed into your bloodstream quickly and then causes your blood sugar to increase. Rather opt for brown or whole wheat options. For a FREE Diabetes eBook click HERE… Fast Food These foods are usually deep-fried, high in fat, as well as high in carbs and calories. The can easily cause your blood sugar to shoot up. Most people go for fast food because it is convenient, but there are healthy options that can be just as convenient and a lot better for your health. Potatoes Even though they might be classified as a vegetable, it is everything but healthy. Potatoes are well known for causing blood sugar problems because they are digested into the bloodstream soon after eating. Sweet potatoes are a much better option. Energy Bars Energy bars are usually perceived as healthy because they are associated with sports and fitness. The truth is that they are usually packed with sugar and carbs, and you might even be better off just having a normal candy bar! Make sure that you choose the natural options that are made with things like nuts, seeds, and whole grains. Sugary fruits like Bananas and Melons Yes, these are fru Continue reading >>

Top 10 Worst Foods For Diabetes

Top 10 Worst Foods For Diabetes

Candy Not only do high-sugar foods like candy, cookies, syrup, and soda lack nutritional value, but these low-quality carbohydrates also cause a dramatic spike in blood sugar levels and can contribute to weight gain, both of which can worsen diabetes complications. Learn to satisfy your sweet tooth by snacking on high-quality carbohydrates such as fresh fruit. Apples, berries, pears, grapes, and oranges all have sweet, juicy flavors and are packed with fiber to help slow the absorption of glucose, making them a much better choice for blood sugar control. When snacking on fruit, pair it with a protein food, such as a string cheese, nonfat yogurt, or handful of nuts, to further reduce the impact on your blood sugar. (For more sweet ideas, see my list of 20 Low-Sugar Snack ideas). Continue reading >>

6 Sneaky Foods That Raise Your Blood Sugar Levels The Most

6 Sneaky Foods That Raise Your Blood Sugar Levels The Most

The food you eat can have a direct impact on your blood sugar levels. Whether you have diabetes or just concerned about maintaining steady blood sugar levels, it is important to pay attention to what you eat. Let's quickly understand the science first. Your body creates blood sugar or blood glucose by digesting the carbohydrates from the food you eat and transforming some of it into sugar that travels through your bloodstream. This blood sugar is used by the body to generate energy and the part that remains unused is stored. Too much blood sugar in your body can be harmful and so can frequent spikes in your blood sugar levels and may even lead to diabetes. Here are six sneaky foods that are known to raise your blood sugar levels. It is often suggested to eat a combination of proteins, fats and fiber to slow down the digestion of carbohydrates and reduce the spike in your blood sugar levels after the meals. 1. Coffee: Your blood sugar may rise after a cup of coffee due to the presence of caffeine. The same goes for black tea or green tea. Although, caffeine affects different people differently, if you are diabetic you must limit your caffeine intake. (Also read: 7 Foods That Can Help Control Your Blood Sugar) Your blood sugar may rise after a cup of coffee due to the presence of caffeine​ 2. Dry Fruits: Dry fruits like raisins and cranberries contain sugar in more concentrated forms and therefore, are high in carbohydrates. A fruit in any other form than its natural form like juice or dried is known to have twice the amount of sugar. While they're known to be good for you, it is best to limit your daily intake of nuts and dry fruits to a handful or roughly 30 grams. Dry fruits like raisins and cranberries contain sugar in more concentrated forms. Photo Credit: Istock 3 Continue reading >>

Foods And Drinks That Can Cause Blood Sugar Swings

Foods And Drinks That Can Cause Blood Sugar Swings

Just when you think you're making all the right food choices, your blood sugar takes a leap or dive. Foods and drinks can have an impact you might not expect, and these surprise blood-sugar changes can be harmful (potentially causing low or high levels). Here are some things you should consider: Don't let bagels betray you. Counting carbs is a way of life when you have diabetes. Bread can really rack up those carbs, but not all bread is created equal. Think there's no difference between a bagel and an English muffin? One plain English muffin has 140 calories and 27 grams of carbohydrates. A bagel that's 4½ inches in diameter serves up 294 calories and 58 grams of carbs. That's about as many calories and even more carbs than a glazed donut. "It's about portion size. Some bagels are the size of a plate," says Pamela Allweiss, MD, MPH. She's a medical officer in the division of diabetes translation at the CDC. A fruit in any other form may be twice as sweet. All fruits have sugar, but did you know that different forms of the same fruit have vastly different amounts? Dried fruit packs a sugary punch compared with its fresh counterpart. Ten grapes, which weigh about 1.75 ounces, have 34 calories and 8 grams of sugar. They're also full of water, which helps fill you up. A 1.5-ounce, single-serving box of raisins packs 129 calories and 15 grams of sugar, but none of the water. "Without the water, the sugar is more concentrated in dried fruit. And with the smaller size, you're likely to eat many more of them," Allweiss says. Fruit juices are similarly deceptive. A 5-ounce Florida orange has 65 calories, 13 grams of sugar, and 3 grams of fiber. An 8-ounce glass of juice, though, has 112 calories, 24 grams of sugar, and no fiber. Sports drinks may not be so sporty. They may have Continue reading >>

What Foods Cause High Blood Sugar Levels?

What Foods Cause High Blood Sugar Levels?

Glucose is sugar from foods that’s formed in your body, used for energy and stored. It's your main energy source, but too much sugar in your blood, known as hyperglycemia, causes serious health consequences. Chronic hyperglycemia damages your blood vessels and tissues and increases your risk of heart disease, stroke, vision and nerve problems, kidney disease and diabetes. Reduce your risk for health problems by minimizing foods in your diet that spike blood sugar levels. Video of the Day Avoid Refined Grains Refined grains, including white rice, pastas and breads, are processed to remove their bran and germ, which also removes the fiber. Without fiber, your body converts the carbohydrate more rapidly into glucose, which quickly raises your blood sugar levels. Opt for whole grains, such as brown rice, quinoa and whole-wheat breads and pastas. The fiber content causes a slower, steadier increase in blood sugar. Consuming enough fiber also reduces your risk for Type 2 diabetes, constipation, obesity and certain cancers. Select the least-processed whole grain to minimize blood sugar spikes even more. For example, choose steel-cut oats over instant oatmeal. Stick With Fresh Fruit Fruit is always a healthy option, but stick to fresh or frozen fruit. When fruits are dried, the natural sugar content becomes condensed, which spikes blood sugar levels, according to registered dietitian Joy Bauer. The American Diabetes Association states you can enjoy dried fruits occasionally, but keep portion sizes small. Watch out for fresh fruit, too -- according to Harvard School of Public Health, ripe fruit increases blood sugar faster than unripe fruit. Packaged desserts and snack cakes are very high in added sugars and refined flour. This combination rapidly elevates blood sugar levels a Continue reading >>

How Do Fats & Proteins Affect Blood Sugar Levels?

How Do Fats & Proteins Affect Blood Sugar Levels?

After you eat, your blood sugar levels increase and trigger the release of insulin, an important hormone in managing how your body uses glucose. Different types of nutrients affect blood sugar differently, and maintaining an appropriate intake of carbohydrates, proteins and fats will help control blood sugar levels and prevent or manage metabolic diseases like Type 2 diabetes. Carbohydrates, proteins and fats are the three macronutrients your body needs. Carbohydrates are primarily used for energy, while proteins are important for rebuilding tissue, and fats are important for maintaining cell membranes and facilitating vitamin absorption, among other functions. Carbohydrates have the most significant impact on blood sugar, so carbohydrate intake should be monitored closely by individuals with or at risk for Type 2 diabetes. Protein's Effects on Blood Sugar Compared to carbohydrates, protein keeps blood sugar levels steady. When consumed alone, protein does not generate a rise in blood sugar. According to a study published in 2003 in “American Society for Clinical Nutrition,” individuals with Type 2 diabetes who maintained a 30:40:30 intake ratio of protein to carbohydrates to fat showed a 40 percent lower blood sugar response than those who maintained a 15:55:30 intake ratio. This suggests that protein is neutral food for blood sugar levels and can replace at least some carbohydrates to yield a better overall blood sugar response. Fat's Effects on Blood Sugar Like protein, fat has significantly less impact on blood sugar than carbohydrates. When consumed alone, ingested fats have no bearing on the concentration of circulating blood sugar. Replacing some carbohydrate content with healthy dietary fats could therefore result in steadier overall levels of blood sugar. M Continue reading >>

What Affects Blood Sugar Levels

What Affects Blood Sugar Levels

Food, exercise and medication all affect blood sugar levels Getting blood glucose levels right can prove to be difficult at times. Just when you think you've factored everything in, a high or low blood glucose level can arrive out of nowhere and really throw your confidence. These things happen to everyone with diabetes. Factoring in food, activity and medication Youll no doubt be aware that food, activity and the medication you take play a significant role in your blood sugar levels but there can be a number of other variables at work at the same time. Get an idea of the things that can lead to surprising sugar levels using the list below. Exercise or just increasing exertion can lead to altering blood glucose levels: Physical activity can affect insulin sensitivity for up to 48 hours - which can lead to lower blood sugars over this time Sugar levels can initially rise following a short burst of activity. If you usually are active most days, not doing activity could lead to higher blood sugars than usual If you exercise a muscle near where you last injected, it could cause your insulin to be absorbed more quickly Food, alcohol, tiredness and stress can all impact blood glucose levels. Many people are surprised to know that protein can affect blood sugar levels, too. Alcohol can affect sugar levels for up to several hours after stopping drinking Stress and illness can also significantly affect sugar levels Your insulin may get absorbed faster in different parts of your body Injecting into lumpy skin affects how insulin is absorbed Continue reading >>

Healthy Foods That Do Not Spike Blood Sugar

Healthy Foods That Do Not Spike Blood Sugar

Your blood sugar levels rise when you consume foods with easily accessible carbohydrates, potentially increasing your risk of heart disease, diabetes, obesity or other health problems. Selecting foods based on their glycemic index, a system that ranks foods based on their potential effect on your blood sugar levels, helps you to find foods that keep your blood sugar levels low; the lower the GI ranking, the less of an impact on your blood sugar levels. Glycemic Index of 20 or Lower Foods without carbohydrates, including meats, eggs and fish, do not have a GI index ranking and do not have a notable impact on your blood sugar levels. Ranked foods with a score of less than 20 also have minimal impact. Such foods include carrots, eggplant, cauliflower, green beans, broccoli, peppers, onions, lettuce, zucchini, tomatoes, peanuts and walnuts. These foods are generally safe for you to eat at each meal without spiking your blood sugar. Cooking raw vegetables makes their carbohydrates more bioavailable and increases their GI ranking -- eat vegetables raw for the smallest impact on your blood sugar. Glycemic Index of 21 to 40 A GI ranking of 21 to 40 represents a small impact on your blood sugar levels. Many vegetables with an otherwise low GI ranking, such as carrots, jump into the 21 to 40 category when cooked. Examples of foods in this small-to-moderate category include peas, beans, lentils, whole wheat pasta, egg noodles, wheat tortillas, pearled barley, rye, cherries, plums, grapefruit, apples, apricots, milk, yogurt and soy milk. Enjoy these foods in moderation to keep your blood sugar in check. Glycemic Index of 41 to 60 Foods with a GI rank of 41 to 60 have a moderate impact on your blood sugar. Examples include rolled oats, kidney beans, chickpeas, popcorn, sweet potatoe Continue reading >>

Foods That Don’t Raise Blood Sugar

Foods That Don’t Raise Blood Sugar

When you know about all the right foods that don’t raise your blood sugar—it can actually become very easy to keep your blood sugars in check. Certain foods will make your blood sugar go up quite rapidly. Also known as high-glycemic foods, these foods include sweets like candy, cakes, muffins, cupcakes, doughnuts, crackers, chips, French fries, pizza dough, wraps, white bread, white pasta, croissants, white rice, sugar, fruit juices like orange juice and apple juice, sweets, cookies, syrup, hamburger buns, rolls, bagels, oatmeal, corn, quinoa, couscous, macaroni and cheese, fettuccini, spaghetti, soda, and honey. You'll want to steer clear of those foods, so that your blood sugar levels stay nice and balanced. Once you add in more foods that don't raise your blood sugar, you won't miss those foods. Here is a list of foods that don't raise blood sugar. This is a list of diabetic-safe foods that are both healthy and delicious. Vegetables Artichoke hearts, Asparagus, Bamboo Shoots, Bean sprouts, Beets, Brussel sprouts, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Eggplant, Greens (collard, kale, mustard, turnip), Hearts of palm, Kohlrabi, Leeks, Mushrooms, Okra (not fried), Onions, Peppers (red, orange, yellow, green), Radishes, Rutabaga, Salad greens, Squash (summer, crookneck, spaghetti, zucchini), Sugar snap peas, Swiss chard, Turnips, and Water chestnuts. Proteins Greek yogurt, Cottage cheese, Eggs, Beef (steak, ground), Pork (chops, loin, ham), Chicken (breast, thigh), Turkey (breast, thigh), Fish (Tuna, halibut, Salmon, tilapia), Shrimp, Canadian bacon, Nuts (peanuts, almonds, cashews), Edamame (soybean), Tofu, and Low-carb protein powders. Fats Avocado, Almonds, Chia seeds, Vegetable Oil, Olive Oil, Flax seeds, Peanut butter (no sugar added), Cocon Continue reading >>

5 Surprising Food Habits That Raise Your Blood Sugar

5 Surprising Food Habits That Raise Your Blood Sugar

Taking care of your blood sugar is one of the most valuable things you can do for your mood, weight, and even your heart health. It’s essential for keeping your body’s chemicals (a.k.a. your hormones) in check and also helps stabilize your appetite. If you’re having a hard time finding some balance with your blood sugar, and constantly hungry no matter what, or jittery and shaky, then it’s time to turn to some tips for taking care of your blood sugar ASAP! Surprisingly, it’s not just the sugary white stuff that raises your blood sugar, and not even the fruit in your diet like some might say. It can also be caused by other factors that you’ll want to be aware of when going throughout your day. Your blood sugar really boils down to your insulin (the sugar hormone, as many call it), which also stores fat and secrets glucose into the cells. Your insulin isn’t your enemy when you care for it. It can help keep your energy stable, but the key is to slow it down for a steady walk, not send it on a rollercoaster ride. Here are some things you might not realize affect your blood sugar: 1. Too Much Caffeine Caffeine also raises insulin when consumed in excess. While a cup (or even two cups) of coffee a day is actually beneficial for your insulin, more than that can cause it to sky-rocket. Even when consumed from healthier sources like yerba mate or black tea, caffeine can make your insulin surge, which leaves you moody, shaky, irritable, and craving sweets. Then you become tired and exhausted when levels drop, which leads you to reach for more caffeine or more sugar, depending on your vice. See how to Eat Your Way to Energy: No Caffeine Needed here if you need some help, or these 14 Natural Caffeine-Free Choices to Help Mellow You Out if you’re stressed. 2. Sugar W Continue reading >>

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