Type 2 diabetes is a long-term condition that causes blood sugar levels to rise dangerously high. Shockingly, one in 10 people over 40 in the UK now live with the condition. According to Diabetes UK, the most recent statistics reveal that 4.6 million people in the UK have been diagnosed with type 2 diabetes. Even more concerning is that many continue to consume foods notorious for spiking blood sugar levels.
Over time, persistently high blood sugar can wreak havoc on the body's organs, significantly raising the risk of heart attacks and strokes. Managing diabetes safely means understanding how your diet directly affects your blood sugar levels. Some seemingly wholesome foods are well known for having a damaging impact on blood sugar.
Key Dietary Considerations for Diabetes
Keeping sugar, fat, and salt consumption to a minimum is essential for effectively managing type 2 diabetes. It is equally vital to steer clear of foods that rank highly on the Glycaemic Index (GI). The British Dietetic Association (BDA) explains: "Each time you have a sugary or starchy food or drink, the blood glucose level in your body rises. Some of these foods are quickly digested and cause quick and sharp rises in your blood glucose levels – they are called high GI foods and drinks. Low GI foods and drink, which are more slowly digested, will make your blood glucose rise more slowly. These are sometimes called 'slow release' carbs."
Seven Foods That Can Spike Blood Sugar
Foods which could be significantly raising your blood sugars include:
- Grapes
- Ramen
- Potatoes
- Sushi
- Dried fruits
- Fruit juice
- Cereal
Grapes
Grapes are generally considered a healthy choice, but overindulging could have a detrimental impact on your blood sugar levels, warns Diabetes.co.uk. The health organisation explains: "While there are properties of grape seeds that help to lower blood glucose levels, a single grape contains approximately 1g of carbohydrate. Because of this, diabetic people should moderate their grape consumption, particularly if they are prone to high blood sugar levels."
Dried Fruits
"If you consider a serving of dried fruit is only a tablespoon and packs in 20g carbs total sugar, you can see how easily this happens," added Diabetes.co.uk. According to the health body, it is very unlikely that you need to reduce your fruit intake, though keeping a food diary could help you monitor how frequently and how much fruit you consume. "Many people eat fruit infrequently, but tend to have larger portions when they do eat them," it notes.
Healthier Food Choices for Blood Sugar Control
Healthier food choices to assist in stabilising blood sugar levels include:
- Seafood
- Broccoli
- Lentils
- Sauerkraut
- Berries
- Avocado
- Oats
- Citrus fruit
- Yogurt
- Eggs
