3. White Bread, Pasta and Rice
White bread, rice and pasta are processed foods with a lot of carbohydrates. Research has shown that eating bread, bagels, and other refined flour foods significantly increases blood sugar levels in people with type 1 and type 2 diabetes. But it is not only wheat products that have this effect on blood sugar levels. In another study, gluten-free pasta, which does not contain any flour, also appeared to raise blood sugar levels, with rice-based species having the greatest effect.
Another study found that a meal with a carbohydrate-rich bagel not only increased blood sugar levels but also reduced brain function in people with type 2 diabetes. These processed foods are low in fibre, which delays the absorption of sugar into the bloodstream. In another study, replacing white bread with fibre-rich bread was found to significantly lower blood sugar levels in people with diabetes. In addition, they also experienced reductions in cholesterol and blood pressure, which reduces the risk of cardiovascular disease.
4. Yogurt with fruit flavor
Yogurt can be a good and conscious choice for people with diabetes. But yogurt varieties with fruit flavor are a completely different story. Flavored yogurt is usually made from fat-free or skimmed milk and is full of carbohydrates and sugar, without you really noticing that they’re there. For example, a portion of yoghurt with fruit flavor can contain 47 grams of sugar, which means that almost 81% of calories come from sugar.
Many people consider frozen yogurt a healthy alternative to ice cream. But frozen yogurt can contain just as much or sometimes even more sugar than ice cream. Instead of choosing a high-sugar yogurt that can raise your blood sugar and insulin, you should opt for plain yogurt with whole milk that contains no sugar and reduces your appetite, promotes gut health and helps you maintain a healthy weight.