High blood sugar can lead to a multitude of health problems. Mainly, it can lead to diabeteswhat is estimated 34.2 million people have in the U.S. If you have high blood sugar, that means there is too much sugar in the blood. This is because your body has too little insulin or your body is not working properly on insulin.
Although it may seem uncontrollable at times, there are ways to control your high blood sugar. Changing your lifestyle habits, as well as your diet, can help maintain it. This means cutting out some foods that may be doing more harm than good for your body (even if they’re some of your favorites). We have compiled a list of worst meals you could eat if you have high blood sugar. Once you read them, be sure to check out 4 Eating Habits That Secretly Raise Your Blood Sugar, Dietitians Say.
“Many fruit-flavored yogurts contain more sugar than some desserts,” he says. Sara AnzlovaDR, registered dietitian and owner of Sarah Gold Nutrition. “Instead, try Greek or Icelandic yogurt and add a little honey to sweeten it yourself.”
Both greek yogurt and Icelandic yogurt has more protein than regular yogurt, which can help balance blood sugar. To garnish your yogurt, top it with fresh fruit or seeds to add fiber. Anzolvar says that the fiber it can also help stabilize blood sugar.
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Smoothie bowls are just bowls of, you guessed it, smoothies! Just with a little more decoration on top, made up of more fruit, nuts, and a few other ingredients. The most common is the here bowls, made of deep purple fruit. Although delicious and generally nutritious, pre-prepared ones don’t have the same effect as a fresh bowl.
“There’s nothing against fruit or smoothies, but when you buy a pre-made smoothie, chances are your smoothie will be made primarily from fruit juices, like a mix of Apple juice and pineapple juice mixed together and is devoid of any form of dietary fiber and protein,” says Roxana EhsaniMS, RD, CSSD, LDNand National Media Spokesperson for the Academy of Nutrition and Dietetics.
Ehsani goes on to say that both dietary fiber and protein are rare to find in premade smoothies and smoothie bowls. Many of those pre-made bowls found in grocery stores are high in total carbohydrates, which will further spike your already high blood sugar.
Instead, she thinks it’s best to make smoothies and smoothie bowls at home. Or, ask your local smoothie shop to add real fruit, both fresh and frozen to work.
“Limit fruit juice,” says Ehsani. “Instead, use milk or non-dairy milk, or even kefir, and add a source of fiber like fresh or frozen fruit. Also, some seeds or nuts like chia seeds or flaxseeds.”
She says you can even add a tablespoon of peanut butterprotein powder or Greek yogurt to keep blood sugar more stable with extra protein added.
According to Melissa Azzaro, RDN, RHPregistered dietitian and podcast host at hormonally yours, foods with a high glycemic index raise blood sugar faster than foods with a lower glycemic index. This includes White breadWhite rice, potatoessoft drinks and snacks like chips and pretzels.
However, it is not necessary to rule them out completely.
“The glycemic index only measures foods when eaten on their own,” says Azzaro. “So to reduce their impact on blood sugar, don’t eat them alone, and combine them with foods high in protein and fiber.”
“You may feel overwhelmed by all the options in supermarket aisles, especially when it comes to cereal aisles,” says Ehlani. “Some cereals can be high in total carbohydrates and lack both dietary fiber and protein, two nutrients that will keep blood sugar stable and under control.”
If you are not sure which cereals To choose, Ehlani suggests it’s best to opt for a cereal that has at least three grams of dietary fiber per serving and at least three grams of protein per serving.
However, if you end up with a cereal that isn’t top quality, don’t panic, because there are ways to balance it out.
“You might even be able to add a bit of protein on the side if you choose a high-carb cereal,” Ehlani says. “Try serving it with a side of scrambled eggs or a sprinkle of walnuts in your bowl Or have a side of Greek yogurt or cottage cheese.”
You won’t be as happy as a kid in a candy store when you find out about this because sweet They’re on the “don’t eat” list.
“Unfortunately, if your blood sugar is already high, the last thing you should be eating is handfuls of sweet, which will continue to send you skyrocketing,” says Ehlani. “No matter what type of candy you choose, it likely won’t help your blood sugar levels. It’s best to avoid it until your blood sugar is in a safer range.”
