While everyone needs to follow a balanced diet and choose the right kinds of foods at every meal, it is equally important to avoid or control the intake of certain types of foods that can cause your blood sugar levels to shoot up.
This usually happens when the body breaks down the simple carbohydrates you consume into sugar. This sugar then makes its way into your bloodstream.
Foods such as white bread and sweet-tasting soda are some examples of simple carbohydrates, which can increase insulin resistance in people who have type 2 diabetes. Even if you do not have diabetes, you should still try to control or avoid these foods to keep your blood sugar levels in check.
10. Banish White Rice
White rice is a strict no-no if you have type 2 diabetes. According to researchers at the Harvard School of Public Health, the risk for developing this condition was higher for people who consumed at least five servings of white rice every week.
However, the risk was reduced by nearly 16% for people who substituted at least 30% of their white rice consumption with brown rice servings. This is because the fiber content of brown rice is quite high, and fiber helps stabilize blood sugar levels.
9. Avoid Sweetened Beverages
You do not want to take even a few sips of soda or other sugar-rich drinks if blood sugar levels are giving you cause for concern. A 2010 study published in Diabetes Care concluded that those who consumed a sugary drink or two each day increased their risk of type 2 diabetes by a significant 26% when compared to those who drank one 12-ounce glass or less per month. Such beverages are rich in fructose, which encourages belly fat in addition to increased cholesterol and triglyceride levels. Substituting sweet drinks with water and even club soda can help you shed a few pounds as well.