4 Eating Habits Secretly Raising Blood Sugar, Nutritionists Say – Don’t Eat This

There are obvious foods and drinks that can have a negative effect on blood sugar, such as soda and candy, but that’s not the only culprit when it comes to eating habits that raise blood sugar. In fact, you may be surprised to learn how some of your food choices affect your blood sugar.

Fortunately, there are easy solutions to eating habits that secretly increase blood sugar. Read on to learn more about how your food choices affect your blood glucose and how to easily improve your habits for better sugar control. And for even more, don’t miss these seven carbs that are causing a blood sugar mess, nutrition experts say.

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Carbohydrates come in many different forms. The refined sugar you add to your coffee, the natural sugar in fruit, and the fiber are all different forms of carbohydrates. All of these forms affect blood sugar in different ways, and it’s important to understand how carbohydrate choices can raise your blood sugar.

Carbohydrate-rich foods with few or no grams of fiber are the choices most likely to cause a rapid rise in blood sugar. Foods such as candy, pastries, and sugary cereals fall into this category. However, when fiber is introduced into a meal, even those with added sugar, it is unlikely that there will be a significant increase in blood sugar.

Fiber is an indigestible form of carbohydrates and because of that, it can slow down digestion and the speed at which glucose can enter the bloodstream. The end result is likely to be a more conservative effect on blood sugar, resulting in fewer sugar “spikes”.

The daily fiber recommendations for men range from 30 to 38 grams, while women should consume 21-25 grams, according to the Mayo Clinic. While fiber can reduce the effect of refined sugar on blood glucose, it is still important to monitor your total refined sugar consumption while eating more fiber-rich foods at the same time.

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While fiber is able to slow down digestion and how quickly carbohydrates get into the bloodstream, protein and fats have a similar effect. When these nutrients are present in the meal, you have the best chances of avoiding high blood sugar.

When you compare your blood sugar changes after eating a bowl of sugary, low-fiber cereal versus a bowl of oatmeal, you’re more likely to see a faster release of sugar into your bloodstream after a meal of cereal. The fiber in oatmeal helps release carbohydrates slowly into the bloodstream, and when oatmeal is paired with protein-rich eggs and avocados, which contain healthy fats, there will be a greater blood sugar response. This is true for any type of carbohydrate paired with fat and protein.

So instead of just eating a piece of toast for breakfast, try serving it alongside Greek yogurt topped with nuts and fruit for a meal that packs healthy amounts of protein, fats, carbs, and fiber.

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Most people aren’t surprised to hear that a sugary afternoon energy drink likely causes a rapid spike in blood sugar. But, how about your favorite barbecue sauce, protein snack, and marinara sauce? All of these foods usually contain added sugar, and they may be more effective than you think.

As part of an overall diet rich in fruits, vegetables, lean protein, and healthy fats, it is unlikely that each of these foods alone will have a significant effect on your blood sugar. However, when many hidden sources of sugar are consumed every day, especially in addition to the more obvious forms of sugar, you are more likely to see an increase in your blood sugar.

When choosing processed food, take a look at the ingredients list and Nutrition Facts panel. Compare brands and choose the ones with the least amount of added sugar.

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The type of sugar found in soda, juice, and sweets is known as refined sugar. This is the form of carbohydrate that has the fastest effect on increasing blood sugar and provides no nutritional value outside of calories. The American Heart Association (AHA) recommends that men consume less than 36 grams of added sugar per day, while women should eat less than 25 grams. Unfortunately, the American Heart Association estimates that adults in America consume an average of 77 grams per day, which is well over the recommended amount.

When it comes to refined sugar, controlling the amount is the name of the game, and a small after-dinner dessert and a teaspoon of sugar in your coffee can be part of a healthy diet. To reduce the effect that refined sugar can have on blood glucose, choose a reasonable portion of items sweetened with sugar and consume them with other foods that contain fiber, protein, and fats to reduce the effects of increased blood sugar. Also, try these best fruits to help lower your blood sugar, says a nutritionist.

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