Diabetes is a disease that is on the rise and is classified as one of the most dangerous non-communicable diseases in the world today. Currently, there are approximately 6 million registered diabetics in Spain. Why should you regulate your glucose?
There is a fine line between high blood glucose levels (prediabetes) and the onset of diabetes. Preventing this from happening is in our hands. That's why we invite you to discover 10 foods that you should avoid to regulate your glucose. Discover them!
Recommendations for regulating glucose
Changes in glucose control can lead to hyperglycemia or hypoglycemia. When carbohydrates are ingested, blood glucose levels increase . Due to this increase (hyperglycemia), the pancreas secretes insulin so that the cells can use the glucose.
When insulin secretion is normal, but the insulin receptors in cells do not function properly (forcing the pancreas to secrete more insulin), diabetes appears.
On the other hand, if there is an excess of insulin, the glucose drops below 70 mg/dl and hypoglycemia occurs. This situation also implies a risk for our body.
The three basic pillars for regulating blood glucose (glycemia) are: diet, physical exercise and circulating insulin. To regulate your glucose, you need to have good control over your diet and establish healthy habits:
- Drink between 2 and 2.5 liters of water daily
- Do at least 40 minutes of moderate exercise a day
- Establish meal intake schedules
- Do not let more than 4-5 hours pass between meals
- Read the labels of the foods you are going to consume
- Follow a diet controlled in saturated fats
10 foods to avoid if you want to regulate your glucose
The current trend leads us to an increase in the consumption of “zero”, “light”, “low in…”, “without” foods, etc., which are intended for people with metabolic disorders, including changes in normal glucose levels.
Generally speaking, all of these foods tend to contain hidden sugar. Therefore, special attention must be paid to their sugar content, as it can cause alterations in glucose regulation.
When a product contains more than 10% sugar, that is, 10 grams per 100 grams, it is best to avoid it.
If you want to keep your glucose levels under control, you should keep in mind that there are foods that are prohibited for regulating glucose. Many of the foods we will mention below may seem healthy at first glance.
Discover: How to control prediabetes: 5 key tips
1. Sauces and dressings
Sauces and dressings are usually used as an accompaniment to meat, fish or salads. The main problem is that they are usually highly processed products that contain substances such as corn syrup, fructose and other additives that are harmful to glucose regulation.
2. Processed meats and sausages
This type of processed food is related to increased cholesterol and triglycerides, which leads to an increase in cardiovascular risk .
3. Refined cereals
To obtain a refined cereal, commonly known as white cereal or white flour, the cereal is subjected to a process where it loses fibre, vitamins, minerals and antioxidants. The result is a cereal with a high glycaemic index, which causes a sudden rise in blood glucose.
4. Alcohol
When alcohol is consumed, the liver stops producing glucose , which causes blood sugar levels to drop. In diabetics, this phenomenon can be dangerous as hypoglycemia can occur.
5. Pastries
They are a source of refined flours , as well as containing trans fats. The combination of both is linked to a reduction in the sensitivity of tissues to insulin, which leads to an increased risk of diabetes.
6. Sweets
They are characterized by containing high levels of free sugars in their composition. In addition, they also contain fats and additives that can affect metabolic health.
7. Ultra-processed foods
All ultra-processed foods, which have been subjected to high heat treatments or frying, generate toxic substances. The result is that these substances can cause insulin resistance.
Ultra-processed foods are full of substances that affect glucose levels. In addition, their consumption can lead to disorders such as insulin resistance.
8. Soft drinks or sugary drinks
Soft drinks, also known as sugary drinks, have as their main ingredient free sugar, which is metabolized quickly, thus producing a high spike in blood glucose.
9. Honey, natural syrups or syrups
They are a source of sugars such as glucose and fructose, both of which are involved in the appearance of alterations in glucose control.
10. Natural and commercial juice
It is true that they contain sugars naturally present in fruit (fructose); in addition, the industry tends to add sugars such as sucrose and corn syrups as preservatives.
Are you trying to regulate your glucose through diet? Don't forget to avoid the foods mentioned above. Also, make sure to schedule a consultation with a nutritionist to receive a diet plan tailored to your needs.