16 Foods You Should Stay Away From If You Have High Blood Sugar

High Blood SugarIf you have high blood sugar, you likely know there are foods you should avoid. Certain foods, particularly those rich in carbohydrates, can cause blood sugar to rise quickly. This can make you feel sluggish, cause high blood sugar, and even pack on weight. What might be surprising, however, is that some foods you might think are healthy are actually what you should avoid due to their high carbohydrate content, lack of fiber, and generally limited nutritional value. And we will tell you foods to avoid to reduce high blood sugar. From nachos, cookies, soda, dried fruit to starchy vegetables and more.


1. White Rice

The more white rice you eat, the greater your risk of type 2 diabetes. A study found that people who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11% for each additional daily serving of rice. White rice and pasta can cause blood sugar spikes similar to that of sugar. If you love rice, you can eat brown or wild rice instead. These whole grains don't cause the same blood sugar spikes thanks to fiber. What's more, two or more weekly servings of brown rice has been linked to a lower diabetes risk.

2. Bananas and Melons

All fresh fruit is packed with vitamins and fiber, making them a healthy part of any diet. However, some fruits contain more sugar. Bananas, melons, and stone fruits like peaches and nectarines are on the high-sugar side. These may cause blood sugar spikes more than others.  Fruits like Granny Smith apples, blueberries, and other berries are lower in sugar and equally nutritious. 

3. Breakfast Pastries

Avoid doughnuts, toaster pastries, and other bakery sweets if you want to keep your blood sugar under control. They're made from processed white flour and are high in fat, carbs, and sodium. Cinnamon rolls may be the worst, clocking in at over 800 calories and up to 120 grams of carbs. Try half of a whole-grain English muffin or a brown rice cake topped with peanut butter and a little low-sugar jam. They're less processed and  lower in fat, carbohydrates, and sodium.

4. Nachos

Did you know that most restaurant nachos have an entire meal's worth of calories, carbs and fat? For example, a regular order of Chili's Classic Nachos has 1,230 calories, 85 grams of fat and 56 grams of carbohydrates. That's an entire day's worth of calories for some people! But don't fret-you don't have to give up nachos entirely. If you're out to eat, make them your meal, not your appetizer. Or split them with someone. You can also make a healthier version at home. with reduced fat, cheese and baked tortilla chips.

5. Sweetened Coffee Drinks

A simple cup of Joe with a little milk or even half-and-half canbe a low-calorie beverage that's perfect for someone with high blood sugar. But many coffee-shop drinks are known for their high calorie, carb and fat contents. For example, a 16-ounce Starbucks White Chocolate Mocha with whipped cream and 2 percent milkcomes in at 430 calories and 55 grams of carbs. Save these fancy beverages to enjoy every once in a while, not every day. Ask for half the amount of flavored syrup and skip the whipped cream to slash sugarand fat. On most days, make your own coffee at home and add a little cream or milk and sugar. 

6. Fried Foods

You may have a weakness for fried foods like french fries, fried chicken, and potato chips. But satisfying this craving another way will be better for your health in the long run. Fried foods typically soak up tons of oil, which equates to lots of extra calories. And many are coated in breading first, jacking up the numbers even more. Overdoing the greasy stuff can pack on the pounds and cause blood-sugar chaos. Not only do these foods initially spike blood sugar, they can leave it high over a long period of time. Fat takes longer to digest, so it keeps blood sugar elevated. To make matters even worse, some foods are deep-fried in hydrogenated oils that are laden with trans fats.

7. Cookies

That cookie with all the sprinkles or chocolate chips is full of simple carbohydrates and not-so-healthy fats. Plus, who can eat just one? Most people double that serving size or go for an entire row, a quick way to pile on the calories and carbs. Four Oreo Double Stuf cookies, for example, have 42 grams of carbs. While it's great to treat yourself to a tasty cookie once in a while, reserve it for a time when you need a treat, and don't treat it as something you eat daily. Also, try making a healthier version at home using oats or whole-wheat flour. The added fiber will help keep you full and satisfied.

8. Smoothies

If you're looking for healthier options at the drive-thru window, a fruits smoothie might seem like a good choice. Filled with fruit and sold  at colorful, fresh-looking hot spots, smoothies seem like great snacks or lunch choices. Unfortunately, what you don't see is the sugar they contain, often more than a day's worth. For example, a medium Strawberry Whirl Jamba Juice Smoothie has 310 calories, 77 grams of carbs and 66 grams of sugars. Ordering a small smoothie will slash some of the sugar, but you're best off making your own at home. Limit the fruit to one serving and mix in a protein source like Greek yogurt or silken tofu.

9 Sports Drinks

Sports drinks like Gatorade may be helpful for highly active, healthy people. But people with diabetes should steer clear—even if they hit the gym regularly. These drinks can be an unnecessary source of calories, added sugars, and sodium, which are all things people with high sugar should avoid. Stay hydrated during your workout with cold water instead. It really is your best bet, or with a natural electrolyte-packed, low-calorie sports drink.

10. Soda

You may already know that soda isn't the best bet for diabetics, but you may not realize just how damaging the beverage can be. Within the first 10 minutes of drinking a soda, about 10 teaspoons of sugar hit the system. It's rapidly absorbed and signals an insulin release, This is a problem for people with diabetes since they have insulin resistance. Diet soda is no better either. isn't safe either. This is because it has sweeteners which are 200 to 600 times sweeter than sugar. These signal an insulin release from the pancreas. So even if you're not drinking straight-up sugar, you're still signaling a release and perpetuating that dysfunctional physiological response.

11. Fruit Juice beverages

Fruit juice is one of the worst offenders when you're trying to follow a diabetes-friendly diet. This is because it's high in calories and sugar. For example, Minute Maid Enhanced Pomegranate Blueberry 100% Juice Blend has 130 calories, 31 grams of carbohydrates and 29 grams of sugars in an 8-ounce serving. And be aware that the nutrition information listed is per serving. And that many beverages that come in cans or bottles contain more than one serving. If you're going to drink a glass of juice, check nutrition labels to make the best choices. It's always better to opt for whole fruit most of the time, rather than fruit juice. Whole fruit contains fiber, which keeps blood sugar from spiking as high. Consider adding lemon or lime juice to flavor your water or drink a zero-calorie sparkling water. Not all fruit juices are bad for you. And one of the healthiest ones among them is pomegranate juice.

12. Cereal Bars

They might be the perfect early-morning shortcut, but it's probably best for you to reconsider your grab-and-go meal if you have high blood sugar. Granola- and cereal-based bars aren't just high in refined carbs, but they're also coated in countless grams of syrups and sugars to keep them bound. Cereal bars, in particular, can serve up nearly 30 grams of carbs and 16 of those are straight up sugar. With only 1 gram of fiber, your blood glucose levels will be hitching a ride on the sugar roller coaster.

13. Dried Fruits

Although dried fruit contains fiber and many nutrients, the dehydration process removes the water. So it's easier to eat more — think about how many more raisins than grapes you can eat. While snacking on raisins or dried apricots is better for you than eating a cookie, it’ll still send your blood sugar soaring.

14. Unhealthy Snacks

Package snacks like chips, pretzels and crackers are loaded with sugar, junky white flour, sodium, and preservatives. They also contain unhealthy trans fats. These increase your bad cholesterol, lower your good cholesterol, and raise your risk of heart disease. They're also even more for people who have type 2 diabetes, who are already at increased risk of heart disease.

15. Starchy Vegetables

Oh, the poor potato — and, along with it, other starchy vegetables like peas and corn. These foods pack a greater quantity of carbs compared with non starchy vegetables like broccoli, cauliflower, cabbage, and lettuce. But, make sure you don’t cut out starchy vegetables entirely. They still provide good nutrients, and some can even be higher in fiber than non starchy vegetables.

16. Sugar Free Foods

Many people assume that sugar-free and no-sugar-added food items will not affect their blood sugar. This isn't always the case. Sugar-free and no-sugar-added foods can still contain carbohydrates, especially sweets that are made with milk or flour. Make sure to always read the labels and eat these foods in moderation. While avoiding these foods can help you control blood sugar levels, it is very important for you to recognize the signs when its levels are high.

Medical Disclaimer: Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this Website.

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