There are certain foods which are high in sugar content. In a normal person eating these foods may not be of much significance, but for diabetics and people intending to lose weight this foods do matter.
Foods High In Sugar
The foods that we eat are metabolized into sugar. They act as an energy source for routine body activity. But in diabetics, excess sugar from these foods is not converted into energy. They are absorbed in the blood leading to high blood sugar. That is the reason your health care provider recommends to check blood sugar level.
Sugar can be in many forms, glucose, fructose, sucrose or lactose. Foods contain these forms individually or in combination.
List Of Foods High In Sugar
Some of the foods high in sugar are:
- White flour: while processing, the good compounds from the wheat flour get destroyed. This in turn affects the cells of pancreas which secrete insulin, giving rise to high blood sugar level in diabetics. Bread, pasta, pancakes and pies are some of the varieties which contain high sugar values.
- French fries and doughnuts.
- Ice cream and desserts: they contain high fructose corn syrup. Approximately each ice cream bar contains 15 to 16 tsp of sugar.
- Cookies and candies: these foods are high in sugar and saturated fats.
List Of High Sugar Fruits
- Fruits contain fructose, sweeter the fruit more sugar it contains. Bananas, Mangoes, grapes, figs, dates are high in sugar.
- Fruit low in sugar is cranberry, lemon, strawberry etc.
- Fruit juice contains higher amount of sugar than whole fresh fruit.
- Dries fruit contains more sugar as the water content is dried and the remaining contains more concentrated form of sugar.
High Sugar Vegetables
- Potatoes have high sugar and high glycemic index.
- Corn is other vegetable high in sugar content.
- Carrots, beets, peas, plantains, rutabaga, parsnips are other sugar rich vegetables.
Also see on High Fiber Vegetables and Fruits
- First and foremost step towards fighting diabetes is switching over to healthy eating habits.
- Few simple changes like eating more vegetables, fruits, grains and beans are highly beneficial in the fight against diabetes.
- In general the diet should provide balanced quantity of nutrients to the body. See health benefits of lentils also.
- The special nutritional requirements of a diabetic should also be taken into consideration.
- Medical research has proved that high-carbohydrate, low-fat diet with adequate protein and dietary fiber is ideal for fighting diabetes.
- Such diet provides more volume and is more filling even if they are low in calories.
- Diets low in saturated fat, reduce cholesterol, help in weight control and keep diabetes away.
- Starches, fruits, vegetables and milk products are healthy foods although they raise blood glucose levels more quickly than fats and meat.
See this for more info on: Benefits of eating Beans.
GLYCAEMIC INDEX OF SELECTED FOODS
- Foods containing same calories or carbohydrates may respond differently to blood glucose levels.
- Some carbohydrates like table sugar increase blood glucose quickly. While rice, wheat, potato other starches increase blood sugar slowly (complex carbohydrates)
- Glycaemic index measures how soon blood sugar levels increase after consumption of various foods.
- Foods that increase blood sugar quickly are called High Glycaemic foods. While those that cause a slow increase in blood sugar are called Low Glycaemic index foods.
- Diets with low glycaemic index are considered better for diabetics.
- However, wheat, carrots have high Glycaemic Index, but are still good for diabetics. These have complex carbohydrates (slow sugar) and so are preferred over food with simple carbohydrates.
- On the other hand milk has low Glycaemic Index but is bad for diabetics because of high calories and fat content.
- It increase body weight and lead to obesity, which is a high risk factor for diabetes.
GLYCAEMIC INDEX OF SELECTED FOODS
Foods with low glycaemic Index increases blood sugar slowly and are considered better for diabetics than diet with high glycaemic index.
- 10 to 19 % - groundnuts and Soybeans.
- 20 to 29 % - lentils, kidney beans and fructose.
- 30 to 39 % - apple, tomato soup, chickpeas, black eyed peas, skimmed milk, curd, yogurt and ice cream.
- 40 to 49 % - Bengal gram, black gram, beans, dried peas, sweet potato, whole meal oats and orange juice.
- 50 to 59 % - frozen peas, white noodles, potato chips and sweet corn.
- 60 to 69 % - white bread, beetroot, raisins, shredded wheat, sucrose, banana and sprouted green gram.
- 70 to 79 % - potato, broad beans, whole meal bread, millets and white rice.
- 80 to 90 % - honey, maltose, mashed potatoes, carrots and corn flakes.
- 100 % - glucose.
- Related Topics
- Non-Starchy Vegetables And Fruits: List Of Non Starchy Foods
- Vitamin C Enriched Foods: Fruits And Vegetables High In Vitamin C
- High Fiber Content Vegetables and Fruits
- 1200 calorie Diabetic diet: Diet of fruits, vegetables, baked, grilled, steamed foods
- Foods That Contain Iron: Iron Rich Foods, Fruits and Vegetables
