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Are there healthy foods that raise blood sugar levels? / NUTRITION
Are there healthy foods that raise blood sugar levels?
The problem of obesity is many times caused by fluctuations in blood glucose levels. Unfortunately, even in healthy products there are some components which raise the sugar level. What is worth paying attention to when composing a weekly menu? What should be avoided in order to reduce the chance of occurrence of abnormalities resulting from disorders of insulin metabolism?
Why do healthy foods raise blood sugar levels?
The daily diet consists of three basic macronutrients - proteins, fats and carbohydrates. It is these last components of the diet plan that play an important role in regulating blood sugar levels. Providing carbohydrates along with healthy foods helps maintain optimal energy stores for daily functioning. However, it is still worth knowing what carbohydrates are being provided.
Simple sugars, as the name suggests, are digested quickly due to their simple structure. They provide a sudden burst of energy, but it only lasts for a short time. Complex carbohydrates, on the other hand, enable an optimal and balanced release of the contained energy value. Therefore, the effect is prolonged over time. The rate at which sugar levels change within a few hours of consuming a carbohydrate-rich product is known as the glycemic index.
The glycemic index (GI) is an indicator which makes it possible to analyse fluctuations in glucose levels. Products with a low GI will cause a slow increase in sugar levels, which will not cause an exaggerated release of insulin. The opposite situation is much worse. Foods with a high GI cause rapid and very large sugar spikes which, at the same time, trigger an intense insulin release - it is not difficult to guess that the consequences will be problems with excessive appetite, a constant feeling of satiation, and an increased tendency to store fat.
Which products have a high glycemic index value? Primarily salty and sugary snacks, as well as carbonated coloured drinks. Fast food and the rest of the junk food are perfect examples of the effects of a high GI - they provide satiety for a short time, cause a large spike in glucose due to the high content of simple sugars, and promote the development of obesity and hormonal problems.
What healthy foods raise blood sugar levels?
It is not only unhealthy foods that cause changes in blood sugar levels. Many healthy foods increase current glucose levels. Among these, it is worth mentioning:
- dried dates
- cooked carrots
- semolina and maize
- boiled and baked potatoes
- rice cakes and short grain rice
Apart from a properly composed diet and reaching for products with a lower GI, it is worth deciding on chromium supplementation. Chrom Activ produced by Olimp Laboratories is a supplement in the form of small tablets, which enriches the diet with an optimally specified dose of chromium. This element is a valuable support in maintaining correct glucose levels and has a positive influence on appropriate carbohydrate and fat metabolism.