People worldwide are experiencing an incredible increase in diabetes and metabolic syndrome. These diseases are a direct result of uncontrolled blood sugar and as more people become aware of this impending disaster, there is more concern about blood sugar and foods that affect it. The glycemic index and glycemic load, which are measures of how fast and how much a food raises the blood sugar, are useful tools in learning to eat to control blood sugar levels. Here are some of the foods that raise blood sugar.
Sugar and Syrups
Sugars such as table sugar, brown sugar, raw sugar, honey and syrups raise blood sugar immediately and have among the greatest effect on blood sugar--and the highest glycemic index. Other foods that are essentially sugar in how they affect blood sugar include soda, candy and flavored syrups.
Starches
Potatoes, rice, white breads, crackers, cakes and pastries have a dramatic effect on blood sugar and many raise the blood sugar level as fast and as high as sugar. Because of their large caloric content, these foods tend to have high glycemic load as well as glycemic index. Breads with larger amounts of fiber tend to have a less dramatic effect on blood sugar but still end up putting a significant load of sugar into the blood. This tendency makes the glycemic index of whole wheat breads and pastas slightly lower than more processed or white products.
Juices
Fruit juices are essentially sugar in their effect on blood sugar. Although they may have more nutrients, there is no moderating effect of fiber that is found in whole fruits. This usually makes the glycemic index of these foods comparable to sugary foods.
Cereals
Along with breads, breakfast cereal, granola, rice cakes and similar snacks cause a large rise in blood sugar and are similar to starchy foods in their glycemic load and index.
Actually, most highly processed foods are broken down to the point that they have dramatic effects on the blood sugar. Processing foods is, in effect, pre-digesting them so that the sugar content enters the blood stream more quickly. This creates higher blood sugar levels and more stress on the body systems that control the blood chemistry, ultimately damaging these systems further and causing more problems with blood sugars.
References
- "Basic Pathology"; Kumar, Contran and Robins; Sixth Edition 1997
- "Diagnosis and Management of Type 2 Diabetes"; Edelman and Henry, 1999
