Type 2 diabetes: the five most harmful refined carbohydrates
Most of the carbohydrate foods consumed today are highly refined and processed. Most of it is plain sugar, but not just table sugar; corn syrup, sweet drinks and different kinds of candies. Nutrients and fiber have usually been removed as well. Not all carbs are bad for you, but the following are ranked as the worst of the worst…
1. Cakes. While pastries serve as a tasty treat; cakes, muffins, doughnuts, and even bagels can cause significant blood sugar problems. These refined carbohydrates can cause a sudden spike. As our body’s blood sugar level rises, the pancreas begins to produce insulin to help cells absorb blood sugar. However, when we consume excessive amounts of refined carbohydrates, we can become insensitive to insulin and it can become less effective in lowering blood sugar levels, leading to type 2 diabetes.
It is best to avoid pastries as they are very high in sugar. If you miss your favorite treat, treat yourself to a homemade stevia treat every now and then and this should help curb any cravings. You can also make a low-sugar chocolate “shake” with unsweetened whole coconut milk, raw cacao powder, and half a frozen banana. This can do the trick to satisfy your sweet tooth.
2. Bread. Bread, especially white bread, can cause a spike and then a drop in blood sugar. The bread is also known to contain high fructose corn syrup which can increase the risk of developing type 2 diabetes, obesity and heart disease. It is best to avoid bread and opt for healthier options such as gluten-free wraps made with cassava or almond flour. You can also use lettuce leaves instead of bread when making sandwiches to help prevent blood sugar imbalances.
3. Packaged snacks. Packaged snacks tend to be high in refined carbohydrates. Foods like crackers, cookies, and even granola bars contain a lot of added sugar. Instead of choosing packaged snacks, choose whole foods like nuts, seeds, half an avocado, along with a piece of fresh fruit.
4. Frozen meals. Frozen meals are not only known to contain excessive amounts of salt, but are also made with refined carbohydrates like white pasta or white rice. Skip the freezer meals and do your best to make as much of your food as possible! This way, you’ll know exactly what’s in what you’re eating.
5. cereals. Breakfast cereals often contain high levels of added sugar. Instead of cereal, choose a whole grain option like rolled oats combined with a healthy fat like almond butter to help stabilize blood sugar.
Refined carbohydrates can be detrimental to our overall health and can make it difficult to balance blood sugar levels. Instead of fancy options, try adding some of the healthy swaps. You’d be surprised how much better you feel both physically and mentally with stabilized blood sugar!