Have you had a biscuit or a samosa or maybe a rusk today? Chances are high that you had. Most of us start our day with a cup of tea and a couple of biscuits or fans or rusk without being aware of the copious amount of hidden sugar in them. You’re likely not adding that much sugar to food yourself but you’re probably still eating more sugar than you realize. Here we will be discussing those high sugar foods items which must be avoided, especially if you have diabetes.
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Did you know that our body converts all food into glucose from fruits, vegetables, protein, and carbohydrates in the diet? That means the human body does not require added sugars to maintain health. And if you are diabetic, you have to be aware of everything you eat or drink. It is as simple as that. Let’s check out those high-sugar foods-
High Sugar Foods
Sugar-sweetened beverages
If you have diabetes, sugary beverages are the worst drink choice for you. All sugar-sweetened beverages (packaged fruit juice, soda, sweet tea, sports drinks) are high in carbs, which increase blood sugar. Sweet drinks are a fast-acting source of glucose that can lead to hyperglycemia when consumed. Their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.
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Did you know that a single serving of many sugary drinks can contain the same amount of sugar as a plate of food? This way you can easily get more than a meal’s worth of sugar from one drink and not even know it. If you can’t completely stay away from your soft drinks, it’s advisable to have only an occasional indulgence. Yes, a more realistic approach to cutting back on sugar is moderation!
Trans fats
There are two forms of trans fats- The natural one occurs in some animal products and isn’t considered harmful, and the artificial form is found in hydrogenated vegetable oils and has serious health consequences.
Trans fat is produced during the refining of vegetable oils and during deep frying. A variety of Indian foods are prepared using partially hydrogenated vegetable oils (Vanaspati, margarine and bakery shortening) which contain trans fats. Artificial trans fats have been linked to inflammation, insulin resistance, increased belly fat, and heart disease. Therefore It’s best to avoid any product that contains the words “partially hydrogenated” in its ingredient list. Let’s find out those high sugar foods which should be avoided by diabetics-
- Sweets (Jalebi, ladoo, ice cream, desserts etc.)
- Commercial baked goods (fan, rusks, patty, puff, cakes, cookies, pastry etc.)
- Microwave popcorn.
- Frozen pizza.
- Fried foods such as french fries, doughnuts, pakoras, samosas, bhaturas, pooris, many namkeens and fried chicken.
- Packaged snacks, made with refined sugar, refined flour, and unhealthy fats. Also, they contain other ingredients such as preservatives, colouring and flavouring agents.
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Refined or processed foods
Carbohydrates are vital for the system and a good source of energy, but a person with diabetes should be careful while choosing carbs. Diabetics should avoid highly processed refined-carb foods. Trans fats are also found in many processed and packaged foods.
Refined carbs are also known as simple carbs or processed carbs. They are processed and stripped of their nutritional values and fibres. Refined carbs include mostly sugars and processed grains. Processing refers to canning, milling, dehydration or freezing of food items. During processing, unhealthy fats may be added to the product. Also, sodium or sugar may be added that act as preservatives. They are empty calories and lead to rapid spikes in blood sugar and insulin levels. Refined white flour and white sugar are just some examples. Scroll down and check the high-sugar foods that contain refined carbs and should be avoided.
- White bread
- White pasta
- Bagels.
- White rice.
- Waffles.
- Noodles.
- Fruit-flavoured yoghurt
- Sweetened Breakfast Cereals (Despite the health claims on their packages, most cereals are highly processed and contain far more simple carbs than you realize.)
- Ready-To-Eat Soup (powdered and packaged)
Consuming these food items has been shown to significantly increase blood sugar levels in people with type 1 and type 2 diabetes. Actually, when you eat refined or simple carbs, your bloodstream is flooded with sugar which triggers a surge of insulin to clear the sugar from your blood. All this insulin can leave you feeling hungry soon after a meal, often craving more sugary carbs.
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Ketchup
Ketchup is far from real tomatoes! It has a disastrous effect on your blood sugar level. Ketchup contains copious amounts of hidden sugar, which makes it addictive besides being unhealthy. If you want to keep your blood sugar in control, this is the first thing you should get rid of from your pantry. Instead, make your own chutneys at home which last a few days and enjoy them as dips or spreads instead.
Same way, salad dressings are full of sugar. Salad is typically a healthy meal but if you’re adding store-bought dressings in it, you may be consuming your veggies with a bit of sugar. So, stay away from dressing that’s high in saturated fat, which can lead to inflammation and chronic illness, possibly making your diabetes harder to control. As an alternative, try making your own healthy salad dressing at home.
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Honey, agave nectar, and maple syrup
If you are diabetic, there is no advantage to substituting honey for sugar. People often try to minimize their intake of white table sugar but consume other forms of natural sugar (Honey, agave nectar, and maple syrup) which can also cause blood sugar spikes. No doubt, they aren’t as processed as white table sugar, they may have similar effects on blood sugar, insulin, and inflammatory markers. Therefore, it is better to avoid all forms of sugar and use natural low-carb sweeteners like stevia and xylitol instead.
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ADVICE
Keep in mind that this list is not exhaustive. There are still many other foods and ingredients which are also considered ultra-processed. Don’t worry, I am not recommending you to go completely saatvik and only eat fresh (though that is ideal). It’s just that in diabetes, you may need to have smaller portions of certain foods. Also, keep a few things in your mind-
- Replace these low-fibre foods with high-fibre foods.
- When grocery shopping, it’s essential to check out the nutrition label on all the products you’re buying, even ones that don’t seem like they would contain added sugar.
- If you can’t find a brand without added sugar, you can also try to make it yourself at home.