Have you herd us say “try to stay away from starchy vegetables, grains, sugars and sweeteners, have fruit in moderation and be mindful of your dairy intake”?
We say this because all of the above mentioned foods contain carbohydrates that are converted into sugars during the digestion process and cause your blood sugar levels to increase shortly after your meal.
Starchy vegetables like, potatoes, sweet potatoes, corn and green peas can raise your blood sugar levels. The starches found in these types of vegetables are quickly digested and converted into sugars by the enzymes found in your gastrointestinal tract. The sugars can quickly enter your bloodstream and elevate your blood sugar levels. For example, 1 cup of mashed potatoes has about 35g of carbohydrates = 9 tsp of pure sugar.
Grains are also rich in starches and some grains also contain added sugar. All types of breads, such as bagels, sliced breads, rolls and English muffins, as well as rice, pasta, noodles, crackers and baked foods are all converted to sugars after being eaten and can make your blood sugar levels rise in a few minutes to hours following your meals. A slice of whole wheat bread has close to 4tsp of sugar, while a large bagel has over 17tsp of sugar (help, no mare bagels for me).
Sugars and Sweeteners
The sugar found in foods and drinks are very easily converted into the smaller molecules of sugar that can be absorbed into your blood, increasing your blood sugar levels fast. The more sugar you eat, the more your blood sugar levels will rise. Jams, syrups, table sugar, high-fructose corn syrup (poison and used in many baked and frozen meals) and brown sugar are all converted to simple sugar in your body. The same happens with sweeteners that are said to be more natural, such as honey, maple syrup and agave nectar.
When you eat fruit, the carbohydrates in the fruit can quickly be changed into sugars in your body. Even if fruit contains natural sugars, it does influence your blood sugar levels more than you think. Fresh fruits, canned fruits, frozen fruits, dried fruits and fruit juices all contribute to raising your blood sugar levels. A medium apple has 4tsp of sugar, while a 500ml glass of unsweetened orange juice has over 13tsp of natural sugar provided by the oranges. Remember to control your fruit intake, we suggest no more then 2 serves a day and try to have them in the form of fresh (or frozen) berries. Eat your fruit do not drink it!
Milk, yoghurt and some fresh cheese contain small amounts of carbohydrates that can be converted into sugar in your body. If you choose to have chocolate milk and sweetened yoghurts, then the amount of sugar gets even higher and consuming these foods can cause a larger increase in your blood sugar levels. Did you know that aged cheese, butter and cream are not converted into sugars because they do not contain enough carbohydrates per serving?