Ten Types of Food to Avoid for Glucose Balance

January 26, 2020
To maintain a healthy glucose balance, you must limit or avoid consuming certain types of food. But do you know which ones? In today's article, we'll tell you about the 10 most significant ones.

Diabetes is a booming disease, classified, in fact, as one of the most dangerous noncommunicable diseases in our current world. There are currently about 415 million diabetics in the world. So, maintaining your glucose balance is extremely important.

There’s a thin line between elevated blood glucose levels (prediabetes) and actually having diabetes. Thus, prevention is in your hands. Keep reading this article to discover the ten types of food you must avoid to maintain proper glucose balance.

Recommendations for glucose balance

Glucose alterations can lead to either hyperglycemia or hypoglycemia. Your blood levels increase when you eat carbohydrates. Due to this increase (hyperglycemia), the pancreas secretes insulin for the cells to use that glucose. Similarly, glucose drops below 70 mg/dl when there’s an excess of insulin, leading to hypoglycemia. This situation is risky for your body as well.

Diabetes happens when insulin secretion is normal but the cell’s insulin receptors don’t work properly, forcing the pancreas to secrete more insulin.

The three basic pillars to regulate blood glucose (glycemia) are diet, physical exercise, and hyperinsulinemia. To regulate your glucose you must be in full control of the food you eat so you must establish healthy habits:

  • Drink between 6 to 8 large glasses of water a day.
  • Do at least 40 minutes of moderate exercise per day.
  • Establish a meal intake schedule.
  • Don’t go without food for more than 4-5 hours.
  • Get in the habit of reading food labels.
  • Follow a diet low in saturated fats.

Avoid these ten types of food for healthy glucose balance

Current trends reveal an increase in consumption of “zero,” “light,” “low in …,” “___ free,” etc, all meant intended for people with one or another metabolic disorder, including those in which the normal values of glucose vary. Generally speaking, all these foods usually contain hidden sugars. Thus, you must pay special attention to the sugar content they contain because they can lead to glucose balance disorders.

Avoid any product that contains more than 10% sugar/10 grams per 100 grams.

If you’re trying to maintain proper glucose balance, keep in mind that you must avoid certain types of food. Many of the types of food we’ll mention below are often perceived as “healthy.”

Discover: Why You Should Avoid Commercial Bread

1. Sauces and dressings are bad for glucose balance

Generally, sauces and dressings are good complements for meat and vegetables. The main problem is that most commercial brands are overly processed and contain corn syrup, fructose, and other additives that alter the glucose balance.

A board with four types of sauces.
Commercial sauces and dressings are overly processed products that contain hidden sugars and other additives that can lead to glucose imbalance.

2. Processed meats

This type of processed food could lead to an increase in cholesterol and triglycerides levels, which in turn may lead to an increase in cardiovascular risk.

3. Refined grains

Cereals undergo a process where they lose fiber, vitamins, minerals, and antioxidants to become refined cereals. The result is a type of food with a high glycemic index, which leads to a sharp increase in blood glucose.

4. Alcohol and glucose balance

Your liver stops producing glucose so your blood sugar levels decrease when you drink alcohol. This phenomenon is rather dangerous for diabetics, as it often leads to hypoglycemia.

5. Pastries

These are a high source of refined flours and contain trans fats. The combination of which is commonly linked to a reduction in insulin sensitivity by the body tissues. This, in turn, leads to an increased risk of diabetes.

6. Junk food

These typically contain high levels of free sugars in their composition. Also, they contain fats and additives that can affect your metabolism.

Read also: Diet for Hereditary Fructose Intolerance and Fructose Malabsorption

7. Overly processed foods

All overly processed types of food that have undergone high heat treatments generate toxic substances. Thus, these substances can create insulin resistance.

An array of overly processed food.
Overly processed food contains substances that alter your glucose levels. Also, its consumption can influence certain disorders — such as insulin resistance.

8. Soft drinks or sugary drinks

Soft drinks also referred to as soda mainly contain free sugars that metabolize quite quickly and produce a high blood glucose peak.

9. Syrups and honey

These are a source of sugars such as glucose and fructose, both involved in the appearance of glucose control disorders.

10. Natural and commercial juice

While it’s true that some of these commercial products contain natural sugars (fructose), however, the food industry tends to add other sugars such as sucrose and corn syrups as preservatives.

So, are you trying to regulate your glucose balance through your diet? If so then you must avoid the types of food mentioned above. Finally, be sure to consult a nutritionist so they can design a diet plan that’s just suitable for your needs.

 

  • Tourkmani AM., Alharbi TJ., Bin Rsheed AM., AlRasheed AN., et al., Hypoglycemia in type 2 diabetes mellitus patients: a review article. Diabetes Metab Syndr, 2018. 12 (5): 791-794.
  • Lobach AR., Roberts A., Rowland IR., Assessing the in vivo data on low/no calorie sweeteners and the gut microbiota. Food Chem Toxicol, 2019. 124: 385-399.
  • Micha R., Michas G., Mozaffarian D., Unprocessed red and processed meats and risk of coronary artery disease and type 2 diabetes an updated review of the evidence. Current Atherosclerosis Reports, 2012.