There are more than 37.3 million people living with diabetes in the United States, and it seems that number is growing by the day.
Between treatment for the disease itself, medications for diabetes, and lifestyle changes, diabetics can have a lot on their plate. Not only that but there are specific foods that you’re supposed to avoid since they can spike insulin and send blood glucose levels shooting up. Or can they?
We’ve put together a short list of some foods that spike insulin. Keep reading to learn all the details.
White Rice
White rice is a starchy carbohydrate that can cause insulin spikes due to its high glycemic index. To reduce the negative impact of white rice on your insulin levels, you can pair it with foods that provide dietary fiber and lean proteins. This will slow the digestion of white rice, which curbs its impact on the body’s insulin secretion.
Try to limit your portion size of white rice and replace it with nutrient-dense whole-grain alternatives like brown rice, quinoa, and barley.
White Bread
White bread has a high glycemic index score and therefore spikes insulin levels. Eating more than one slice of white bread causes the body to absorb the glucose in the carbohydrates quickly. Overeating white bread can cause rapid increases in your blood glucose levels, leading to a sharp rise in insulin levels.
To avoid this, you should reduce your intake of white bread or opt for whole wheat or other whole-grain bread instead. Whole grains are digested more slowly and contain more dietary fiber and fewer starch molecules.
Sugary Drinks
Sugary drinks like soda and energy drinks often contain large amounts of added sugar. Which can spike insulin levels in the body quickly and cause them to drop just as fast. It is important to reduce or avoid sugary drinks and opt for healthier alternatives like water, unsweetened tea, or milk instead.
Make sure you are moderating your intake of snacks high in sugar and processed carbohydrates, like cookies, cakes, pastries, and candy, to prevent insulin spikes throughout the day. Blood sugar control powder can be used as a supplement for managing blood sugar levels.
Pasta
Pasta is a popular food item that can spike insulin levels, especially if it is cooked in a sugary sauce. To control their insulin levels, people should avoid eating processed and refined carbohydrates, such as white pasta and pizza. Instead, they should opt for complex carbohydrates, such as whole wheat pasta, which are higher in fiber and more slowly digested.
Whole wheat pasta can be cooked in a low-fat sauce, such as tomato sauce, without being high in sugar. Limiting portion sizes and replacing unhealthy snacks with healthier options, such as fruit and nuts, is recommended.
Avoid These Foods That Spike Insulin
Foods that spike insulin, like processed carbs, sugary drinks, and sweets, should be avoided when it comes to insulin levels. A healthier diet made up of more whole grains, fruits, vegetables, and lean proteins should be substituted and complemented with foods like olive oil and nuts to better assist in controlling insulin levels and achieving optimal health.
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