Watch Out for Foods That Raise Blood Sugar Quickly!

Glucose, commonly known as “blood sugar,” is a substance essential for energy metabolism and is found in many foods, especially sugary or flour-based foods, rice and potatoes. Glucose taken in with food is absorbed from the intestines and carried by the blood to all tissues and organs, where it is used to produce energy. If there is more glucose than needed, it is converted into more complex carbohydrates and stored in the liver and muscles for use when needed. The hormone responsible for this storage is “insulin,” which is released by the pancreas.

A normal blood glucose level is called "normoglycemia", a lower-than-normal level is called "hypoglycemia" and a higher-than-normal level is called "hyperglycemia". When blood sugar stays high for a long time, cells eventually become resistant to insulin, and glucose continues to remain outside the cells. We call this condition “insulin resistance.” If insulin resistance cannot be regulated with what we call lifestyle changes, meaning regular physical activity and a healthy, balanced diet, or with what we call pharmacological treatment, meaning oral antidiabetic medications, diabetes is considered. Diabetes is a chronic disease with a high prevalence among adults and children worldwide. Uncontrolled diabetes has many serious consequences, including heart disease, kidney disease, blindness and other complications.

To prevent our blood sugar from rising too quickly and too high, we need to pay attention to the foods we eat. We should get our carbohydrates not from simple sources such as jam, honey, grape molasses and table sugar, but from high-fiber complex carbohydrate sources such as whole wheat bread, legumes, bulgur and oats, choosing foods with a low glycemic index, that is, foods that do not raise blood sugar quickly.

So which foods matter most in this respect?

Sugar-sweetened beverages

Carbonated and sugary drinks raise blood sugar quickly. In addition, the fructose syrup they contain instead of sugar is closely linked to insulin resistance, obesity and non-alcoholic fatty liver disease.

Trans fats

Trans fats are unsaturated fats that have been chemically altered to increase their stability. They are linked to inflammation, insulin resistance, abdominal fat accumulation and cardiovascular disease.

White bread, rice and pasta

White bread, pasta and rice are high in carbohydrates but low in fiber. As a result, they raise blood sugar quickly when eaten. Choosing whole wheat or rye bread instead of white bread, bulgur pilaf instead of rice pilaf, and whole grain pasta is more beneficial in this respect.

Fruit-flavored yogurt, kefir, etc.

Fruit-flavored yogurts are usually low in fat but high in sugar, which can lead to higher blood sugar and insulin levels. Plain, full-fat yogurt is a better choice for diabetes control and overall health. For people who find it hard to drink kefir or milk, blending it with fruit may be recommended.

For people who find it hard to drink kefir or milk, blending it with fruit may be recommended.

Breakfast cereals

A high-protein, low-carbohydrate breakfast is the best option for diabetes and appetite control. In contrast, many breakfast cereals are high in carbohydrates but low in protein. For this reason, reading labels is very important when choosing a breakfast cereal.

Flavored coffee drinks

Glucose consumed in liquid form raises blood sugar faster than in solid form. Flavored coffee drinks are therefore not recommended, as they raise blood sugar levels quickly.

Added sugar

Honey, grape molasses, jam and maple syrup are not as processed as table sugar, but they are still considered added sugars. Added sugars have a negative effect on blood sugar, blood insulin and inflammatory agents. This means that honey, grape molasses and similar foods have the same negative effects as table sugar and should be used in limited amounts.

Dried fruit

Because dried fruits have a very low water content, they are concentrated and contain four times more carbohydrates than fresh fruits. In addition, dried fruits are much smaller than fresh fruits, so they are eaten much more quickly. For example, eating an apple takes longer than eating one dried fig, so the apple raises blood sugar more slowly.

Packaged snack foods

Packaged snacks are generally highly processed foods made from refined flour that can raise your blood sugar level quickly. In addition, many contain high-fructose corn syrup instead of white sugar because it is cheaper. For this reason, staying away from packaged foods as much as possible will help us control our blood sugar.

Fruit juice

Although fruit juice is generally considered a healthy drink, its effects on blood sugar are similar to those of sodas and other sugary drinks.

Fruit juices contain at least as much sugar as sodas. Their high fructose content can increase insulin resistance, promote weight gain and raise the risk of heart disease.