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6 Foods That Are Guilty of Increasing Your Blood Sugar

Updated on May 24, 2022
BrittanyRockette profile image

Brittany sheds light on topics that are not easily discussed through tips and advice in her writing. She uses her writing to inform others.

When your goal is to lose weight, there are different factors you should consider, especially if you have type 2 diabetes. There are many different foods that can spike your blood sugar, which causes a variety of health concerns and conditions, such as diabetes primarily, as well as, short-term and long-term health complications. Some health complications include damage to your organs, fatigue, weakness, eye disease, and chronic complications of diabetes. Keep these foods in mind to help you avoid spikes in your blood sugar levels.

White Bread
White Bread

6 Foods That Are Guilty of Increasing Your Blood Sugar and Their Healthy Alternatives

1.White Rice

White rice is a favorite food of many people, especially with dinner. White rice is inexpensive and an easy starch to pair with meals, but there are healthier options.

Healthy alternatives to white rice

Two healthy alternatives to white rice are red or white quinoa, cauliflower rice or brown rice. Red and white quinoa is full of protein and amino acids. Quinoa is high in fiber and gluten-free. Cauliflower rice is a low-carb alternative to white rice that is packed with vitamin C. Brown rice has a variety of health benefits. Brown rice is a whole grain that offers energy, fiber, and helps lower cholesterol.

Broccoli rice and brown rice are two other alternatives to white rice. Broccoli rice is low in carbohydrates and provides plenty of plant-based protein, fiber, and iron. Brown rice contains a lot of fiber, helps with satiety, as well as, digestion.

2. White Bread

Many people are not aware that white bread puts them at high risk of developing type 2 diabetes. What other reasons should white bread be avoided? Your body quickly digests refined flour products, such as white bread, and this quick digestion causes your blood sugar to rise. No, whole wheat bread is not a healthy alternative to white bread. Why? Whole wheat contains white flour and rice, which converts carbohydrates to sugar, which has the same effect on your body as eating a candy bar.

Healthy alternatives to white bread

Healthy alternatives to white and whole wheat bread include flaxseed, buckwheat, and rye. Flaxseed is rich in Omega-3 fatty acids and fiber. Flaxseed has been known to safeguard against many different types of cancers. Buckwheat is full of copper, zinc, and manganese, along with high amounts of fiber and protein. Rye contains a variety of nutritional benefits, such as B-Complex vitamins. Rye also contains dietary fiber and phosphorus.


3. Soda and Sweet Beverages

Soda and a variety of juice beverages contain a lot of sugar. Did you know consuming soda and juice drinks twice a day increases your risk of developing type 2 diabetes by as much as 26 percent? Kicking the habit of drinking soda and sweet juice drinks can be difficult, but the good news is, there are healthier alternatives.

Healthy alternatives to soda and sweet beverages

Iced tea can be an alternative to sodas and juice beverages, but it depends on the brand of iced tea you are drinking because some brands use more sugar and caffeine than others. Caffeine can help you stay awake and focused throughout the day. Another factor you should consider is how many times you drink iced tea. The more iced tea you drink, the more sugar you are consuming. You can drink unsweetened iced tea with a lemon to avoid sugar completely. Sparkling water is another alternative to sodas and fruit beverages. Fruit can be paired with sparkling water to add flavor. This water is carbonated, so you get the fizziness of soda, but there are no calories or sugar. Iced coffee is yet another alternative to sugary drinks. Iced coffee can be great for refreshing your body and giving you a boost of energy, as long as you do not add tons of sugar.

4. Red Meat

If you're a lover of red meat, the good news is, you don't have to remove red meat from your meals completely. You encounter health problems when you consume a lot of red meat. A healthy serving of red meat is 3.5 ounces. Red meats and meats that are processed, including lunch meat and bacon, contain high amounts of saturated fats. Saturated fat contributes to type 2 diabetes and other health concerns and conditions, including cancer, obesity, and heart disease.

Healthy alternatives to red meat

There are a variety of healthy alternatives to red meat. Some of these alternatives include low-fat dairy products, nuts, beans, and fish, as well as, whole grains, chicken, and turkey. You should replace one serving of red meat each day with one of these healthier alternatives.

Burger and Fries
Burger and Fries

5. Fast Food

Fast food is an appealing option when you're hungry, and in a hurry, but you should avoid fast food because it contains a lot of calories, its high in fat, as well as, salt. All of these factors come together and increases your risk of developing type 2 diabetes. Aside from developing type 2 diabetes, consuming a lot of fast food decreases your chances for weight loss success and increase your blood sugar levels.

Healthy alternatives to fast food

Instead of ordering fast food, head to the grocery store and purchase a few items for dinner. You can use the self-checkout or express line to get out of the store quicker. Take a look at their prepared foods, such as salads, sandwiches, and other food items.

6. Packaged Snacks and Foods

People who have poor eating habits are more likely to develop type 2 diabetes than people who have healthy eating habits. Snack foods, including snack cakes, chips, cookies, and more, will not help you reach your weight-loss goals. You should avoid these foods if you do not want to increase your risk of developing type 2 diabetes, and risk increasing blood sugar levels. HDL (high-density lipoprotein) is known as good cholesterol, and it helps remove cholesterol that is dangerous, such as LDL (low-density lipoproteins). Baked goods that are commercially prepared and snack foods are both high in trans fats. Did you know, trans fats increase the amount of LDL cholesterol while simultaneously lowering HDL cholesterol?

Healthy alternatives to packaged snacks and foods

You can replace potato chips with Popchips products. Popchips are not as salty as regular potato chips and you can eat more chips per serving. You can also eat Smartfood products, such as popcorn. Nature Valley products are also a good alternative to unhealthy snack products.

The Dangers of High Blood Sugar Levels

Sugar is found in many favorite foods, such as peanut butter and marinara sauce. Dieticians suggest that you limit your calories that derive from added sugar to less than 10% per day.

Weight Gain

Sugar-sweetened beverages and added sugar are the primary culprits of weight gain. Sweet teas, sodas, and juices contain a lot of fructose, which is a type of simple sugar. Fructose increases your desire for food and increases hunger. High fructose consumption can cause a resistance to leptin, an essential hormone that regulates your appetite.

Increased Risk of Heart Disease

Heart disease is the leading cause of death worldwide. Diets high in sugar are associated with many diseases, including heart disease. High-sugar diets are also associated with:

  • High blood pressure levels
  • High blood sugar
  • Inflammation
  • High triglyceride
  • Obesity

One 16-ounce can of soda contains over 50 grams of sugar, which accounts for more than 10% of your daily calorie consumption if you're following a standard 2,000-calorie diet.

Increased Risk of Developing Type 2 Diabetes

Obesity is the highest risk factor for type 2 diabetes. Prolonged consumption of high-sugar foods creates resistance to insulin, a hormone produced by the pancreas. A resistance to insulin causes your blood sugar levels to skyrocket and significantly increases your risk of developing diabetes.

Signs Your Blood Sugar Levels Are High

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2018 Brittany N Rockette


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