What’s more, these drinks don’t actually aid satiety, she says. She explains that, apart from containing heavy amounts of sugar, drinks like soda, sweetened iced tea, and even fruit juice contain virtually no protein, fat, or fiber.
“It’s really hard to control blood sugar if you’re drinking sweetened beverages,” says Rasa Kazlauskaite, MD, associate professor of endocrinology, diabetes, and metabolism at Rush University Medical Center in Chicago.
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Bad Carbohydrates: How to Tell the Difference Portioning it alongside a chicken breast and broccoli sautéed in olive oil makes a balanced meal that will keep blood sugar levels steady, the ADA recommends. For example, 1/3 cup of cooked white pasta counts as a single serving, according to the American Diabetes Association (ADA). Try pairing them with lean meats, healthy fats, and other relatively low-carb sources of fiber, such as nonstarchy vegetables, to make white-carb-containing meals friendlier on your blood sugar, Sheth says. However, you still can include small amounts of white grains in your diet with the right approach. (Popular pearled barley is a refined, not a whole, grain.) Quinoa, amaranth, buckwheat, and hulled barley, are also great whole grain options, she says. When possible, opt for whole grains, such as whole-grain bread, whole-wheat pasta, and brown rice, which are rich in blood-sugar-regulating fiber. “It’s not digested by the body, so it influences gut health and may slow digestion, which may help blood sugar levels.” It also helps you feel fuller longer, to reduce the likelihood of overeating, which can negatively affect blood sugar. “Fiber is a type of carbohydrate that has many benefits,” Thomas says. White grain-containing foods, such as white bread, pasta, and rice, are all examples of refined carbohydrate sources, meaning they have had much of their fiber removed during processing, according to the American Heart Association. Here, experts share six top foods that that tend to spike blood sugar levels - and how to moderate your approach to then for more stable blood sugar levels. Plus, as she explains, most foods aren’t eaten in isolation, so even if you have a high GL food on your hands, eating it alongside foods that contain plenty of healthful fats, fiber, and lean protein can dramatically lessen any potential blood sugar swings. “Glycemic load shows that all foods can truly fit within a diet when you’re keeping an eye toward moderation and portion size,” Dr. Simply understanding the concept of glycemic load is incredibly useful when approaching foods that do tend to increase blood sugar levels. RELATED: 8 Healthy Carbohydrate Sources for People With Type 2 Diabetesįortunately, if you have type 2 diabetes, you don’t need to whip out a calculator or start searching the internet for the glycemic load of every food out there. A food’s GL equals its GI value divided by 100 and multiplied by the total grams of carbohydrate,” a definition supported by researchers at the University of Sydney, who pioneered research on GL. “GL is an equation that considers the portion size of a food, as well as the GI.
“While GI offers an idea of how a food impacts the body, it’s not the whole story, which is where glycemic load (GL) comes in,” says Sara Thomas, PhD, RDN, a research scientist and dietitian specializing in diabetes at the healthcare company Abbott. Low GI-foods score 55 or lower while anything 70 and up is considered a high GI food, per the Mayo Clinic. All these are factors play a role in setting a food’s glycemic index, a ranking of how drastically it raises blood sugar levels compared to straight glucose, which has a GI of 100. “While all carb-rich foods convert to sugar in our body, a food’s fiber, protein, and fat content all influence the impact of that food on blood-sugar levels,” says Vandana Sheth, RDN, CDCES, who’s based in Los Angeles. But it’s not just the number of carbs in a given food that determines how that food will affect your blood sugar levels. If you have type 2 diabetes, you know the importance of counting carbohydrates for blood-sugar control.
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