Your blood glucose levels are directly related to what you choose to consume in your diet. If you have diabetes or pre-diabetes, you need to be especially careful to consume foods that do not cause a sharp rise in blood glucose levels. If you are dieting, watching your weight or simply trying to lead a healthy lifestyle, you will also want to keep your blood glucose levels on an even keel.
Baked Goods
Baked goods such as doughnuts, pies, cakes, pastries and breads are loaded with sugar and refined carbohydrates. Not only will these foods cause a spike in blood glucose levels, they are also high in calories. Baked goods are usually stripped of all fiber and B vitamins, which are sometimes added back in. Dough is usually pressed with saturated fats like hydrogenated vegetable oil during the baking process. While tasty and tempting, baked goods are definitely not ideal for consumption if you are trying to control your blood glucose levels.
Candy
Candies and candy bars are made of many types of sugar, including white table sugar, brown sugar, honey, molasses, high fructose corn syrup and more. Candies are almost 100 percent empty calories. Rarely are there any health benefits to consuming these types of foods unless they are made with dark chocolate, which has some medicinal benefits, such as the ability to help regulate blood pressure.
Beverages
Many beverages are flavored and sweetened with sugar. Because beverages are generally not filling, you may be consuming a lot of calories from fluids without even realizing it. A good rule of thumb to follow is "don't drink your calories." Sodas and fruit juices are the biggest sugar culprits. While you may think you are making a healthy choice by drinking fruit juice, juices have all the sugar of fruit, and sometimes more, but the fiber has been removed, which makes the carbohydrates dissolve into your bloodstream much faster, causing a spike in blood sugar. Avoid fruit juice but consume about two servings of fruit per day to help satisfy your sweet tooth.
References
- United States Department of Agriculture: Nutrient Lists, Sugar
- American Diabetes Association: Sugar and Desserts
- American Journal of Clinical Nutrition: Short-term Administration of Dark Chocolate is Followed by a Significant Increase in Insulin Sensitivity and a Decrease in Blood Pressure in Healthy Persons
