10 prohibited foods if you want to regulate your glucose

Diabetes is a disease that is booming, classified as one of the most dangerous noncommunicable diseases in the world today. Currently, In Spain there are approximately 6 million diabetics registered. Why should you regulate your glucose?

There is a thin line between high blood glucose levels (prediabetes) and the onset of diabetes. Preventing this from happening is in our hands. Therefore, We invite you to discover 10 foods that you should avoid to regulate your glucose. Discover them!

Recommendations to regulate glucose

Alterations in glucose control can cause hyperglycemia or hypoglycemia. When carbohydrates are ingested, blood glucose levels increase. Because of this increase (hyperglycemia), the pancreas secretes insulin so that cells can use that glucose.

When insulin secretion is normal, but the insulin receptors in the cells do not work properly (forcing the pancreas to secrete more insulin), diabetes appears.

On the other hand, if there is an excess of insulin, glucose drops below 70 mg / dl and hypoglycemia is occurring. This situation also implies risk for our body

The three basic pillars to regulate blood glucose (glycemia) are: diet, physical exercise and circulating insulin. To regulate your glucose it is necessary to have a good control of food and establish healthy habits:

  • Drink between 2 and 2.5 liters of water daily
  • Perform at least 40 minutes of moderate exercise per day
  • Establish meal intake schedules
  • Do not allow more than 4-5 hours between meals
  • Read the labeling of the food to be consumed
  • Eat a controlled diet in saturated fats

10 prohibited foods if you want to regulate your glucose

The current trend leads to an increase in food consumption »Zero», " Light", «Low in ..», "without", et cetera, which are intended for people with metabolic disorders, including changes in normal glucose values.

Generally speaking, all these foods usually have hidden sugar. Therefore, you have to pay special attention to the sugar content they contain, since they can cause alterations in glucose regulation.

When a product contains more than 10% sugar, that is, 10 grams per 100 grams, it is better to avoid it.

If you want to keep your glucose at bay, you should keep in mind that there are Prohibited foods to regulate glucose. Many of the foods we will mention below may seem a priori healthy foods.

Discover: How to control prediabetes: 5 key tips

1. Sauces and dressings

Generally, sauces and dressings are an accompaniment to meats, fish or salads. The main problem is that they are usually very ultraprocessed products They contain substances such as corn syrup, fructose and other additives that are harmful to regulate glucose.

Sauces and dressings are ultraprocessed products that contain hidden sugars and other additives that can affect glucose control.

2. Processed meats and sausages

This type of processed food is related to the increase in cholesterol and triglycerides, which leads to an increase in cardiovascular risk.

3. Refined cereals

To obtain a refined cereal, commonly called white cereals or white flour, The cereal is subjected to a process where it loses fiber, vitamins, minerals and antioxidants. The result is a cereal with a high glycemic index, which causes a sharp rise in blood glucose.

4. Alcohol

With alcohol intake, the liver stops producing glucose, so Blood sugar levels are reduced. In diabetics, this phenomenon can be dangerous since hypoglycemia can occur.

5. Pastries

They constitute a source of refined flours, in addition to containing fats trans. The combination of both is linked with a reduction in insulin sensitivity by tissues, which leads to increase the risk of diabetes.

6. Baubles

They are characterized by containing in their composition high levels of free sugars. Further, They also contain fats and additives that can affect metabolic health.

Also read: Why should we remove food with preservatives from the diet?

7. Ultraprocessed foods

All ultra-processed food, which has undergone high heat treatments or fried foods, generates toxic substances. The result is that these substances can cause insulin resistance.

Ultraprocessed foods are packed with substances that affect glucose levels. In addition, its consumption can affect disorders such as insulin resistance.

8. Soft drinks or sugary drinks

Soft drinks, also called sugary drinks, Their main ingredient is free sugar, which is rapidly metabolized, thus producing a high blood glucose peak.

9. Honey, natural syrups or syrups

They constitute a source of sugars such as glucose and fructose, both involved in the appearance of glucose control disorders

10. Natural and commercial juice

It is true that they contain sugars naturally present in the fruit (fructose); also, The industry tends to add sugars like sucrose and corn syrups as preservatives.

Are you trying to regulate your glucose through diet? Do not forget that you should avoid the foods mentioned. Also, be sure to request a consultation with a nutritionist to receive a diet plan according to your needs.