Table of Contents
Studies also says that 1 out of every 10 Americans is suffering diabetes or are liable to reach diabetes. There are a few ways to cut sugar in your daily life like avoid processed foods, drink lots of water, meditate, consume green vegetables and many more. There are ways to follow a diet plan for people with diabetes to reduce sugar level in your body and stay healthy and sound.
While, you eat food which gives your taste buds pleasure, there are other side effects which can affect your physical health in many ways. Considering sugar as the most toxic ingredient in life and in kitchen, here are some of the items which will let you know how much you should avoid and how much to consume,
8 High Sugar Foods to Avoid in Daily Life
1. White bread white pasta –
Talking about breads, about 20 % of our daily sodium intake is delivered by bread. approximately 50% of Americans consume bread sandwiches each day. Any food containing refined starch meaning any food with white flour is extremely harmful for the body. White carbohydrates in white flour with high glycemic index causes rapid rise in blood sugar levels.
It is also proven that while consuming white bread a very less number of nutrients enter into the body.
In the United States, a study shows, that an average person consume more than 126 grams of sugar per day which is more than twice of average intake of a few big countries.
2. Whole milk–
Full fat dairy products are loaded with saturated fats that increase insulin resistance and worsens the condition. Saturated fat rises the level of bad LDL cholesterol in the blood and increases the risk of heart disease. Saturated fats are found in animals-based foods like red meat such as fats of beef, pork and lamb and all the whole-fat dairy products like butter cheese, etc,. Also, whole milk contains Trans fats, which increase your risk of contracting heart disease and also leads to clogged arteries. Trans fats raise LDL (bad) cholesterol levels and also lower HDL (good) cholesterol levels, which is, again, responsible for elevating the risk of heart disease.
3. Frozen Meals –
Well, don’t let the name fool you when it says healthy choice as a product. Any frozen meal is and will be harmful like all the packaged meals in the freezer aisle of the supermarket. The frozen meals are indeed far from any “healthy choice”. While, the calorie count and fat level could be worse, there is no denying that nearly 30-40 grams of sugar in each pack is found to be as injurious as slow poison if eaten on a daily basis.
In America, according to the studies, 128.67 million people consumed frozen meals in 2017. While, frozen meals saves time for the people who are working hard, it also gives higher risks in health problems such as cancer, diabetes, high blood pressure. however, starch is used to keep frozen foods fresh and somehow, starch is basically a polymer of glucose i.e. a chain of glucose which is really harmful for the people who stay on and beyond the border line of sugar.
4. Dried Fruits –
Dried fruit has way more sugar than fresh fruit. “Most people should limit their daily fruit intake to 30 grams of carbs that is sugar per day, which is nearly one banana, one apple, or two cups of berries,” Hundt says. And that’s a lot less than what’s in the typical serving of dried fruit. One cup of fresh cranberries contains 4 grams of sugar and one cup of dried cranberries contains a whopping 70 grams. This says how dried fruits will destroy your body. When the body breaks down fructose in dried fruit or in any source, it produces a lot more waste products and toxins, and increases blood pressure more so than other fats.
5. Potatoes –
Consumption of potatoes on regular basis is harmful because of starch in potatoes is made of the long strings of glucose that breaks down rapidly in the intestine and are absorbed in the bloodstream leading to the sudden spike in blood Glucose levels.
While, fries produced out of potatoes and fries being the ultimate food in the US, people often fill their hunger with potato french fries. It takes 10,000 pounds of potatoes to make 2,500 pounds of potato chips. The average American eats over 4 pounds potato chips each year.
It seems clear that people tend to consume more frozen fries (36%) than any other potato-based products, not even the fresh potatoes (29%).
Potatoes and tomatoes are the two vegetables that are highly produced but also highly processed for the intake of people. The two account for almost half of all vegetables eaten in the United States- and often, they aren’t fresh from the market but frozen and preserved. And we can’t deny the fact that fries get tastier with ketch-up. But ruin your day with the fact that you consume about 23 grams of sugar per 100 grams of ketch-up, which means almost 25 % of the product is sugar.
6. Processed Fruit juices –
Fruit juices are as unhealthy as any sugary drink. If we talk about fresh fruit juices, they are loaded with fruit sugar that causes the sharp rise in blood glucose level and it’s daily intake increases the risk of showing type 2 diabetes by 18%. It’s true that 100% fruit juice is a good source of nutrients like vitamin C and potassium. The problem is that too much juice can be an extra source of sugar and calories. Juice also doesn’t contain the same fiber and phytonutrients that raw fruits have.
Now, as many people in the US prefer bottled fruit juices or in other terms processed fruit juices to fulfil their thirst after a run or during schools, they are less known about the fact that bottled juices contain preservatives which defect their body and cause daily harm to the body. The fruit juice you find at the supermarkets may not be what you think it is, even if it’s labelled as “100% pure” and “not from concentrate.” After being squeezed from the fruit, the juice is usually stored in massive oxygen-depleted holding tanks for UP TO A YEAR before it is packaged. So even if you’re buying the best quality juices at the supermarket, they are yet far from their original state. Some of the lowest quality ones don’t even resemble fresh-squeezed fruit juice at all. They are basically just fruit-flavored sugar water.
7. Pancakes –
Lots of Pancakes (made with refined flour)? with lots of butter (made from whole milk)? with extra maple syrup (having 68 gms of Sugar)? Oh! You need to think twice, once you get to know all about what pancakes can do. Pancake is that delicious food which people cannot resist nor stop themselves from having atleast two servings. Pancakes are those heavenly delicacy that can be eaten while having breakfast or in desserts after a meal. It is mainly eaten with either chocolate sauce or Strawberries or nutella. Well, let us now break your bubble of delicious pancakes and focus on what you actually eat, pancakes have large amounts of fats and sugar, lets say nearly 20 grams, shooting up your calories especially when you eat in a restaurant. While the occasional pancake breakfast is probably nothing to worry about, but making it your go-to morning meal can contribute to unhealthy weight gain. That’s because pancakes and their various toppings can be high in calories, fat and sugar, each of which can cause you to pack on the pounds spiking up your blood sugar level and adding up your carbs. So, next time when you crave for a pancake, make sure you make some at home either with wheat flour or proper content of refined flour and make your stomach and soul feel better.
8. Soft drinks and energy drinks –
A soft drink typically contains carbonated water, a sweetener, and a natural or artificial flavoring. The sweetener may be sugar, high-fructose corn syrup, fruit juice, sugar substitutes, or some combination of these. Basically, soft drinks are entirely made of sugar. 1 can of coca-cola or Pepsi contain about 8-9 teaspoons of sugar in it, which is highly risky for anyone who’s on the border line of diabetes. It is a strict NO for people who want to lose weight. Sugary drinks and soft drinks increases the risk of diabetes and also the glucose level in our body. These are loaded with calories and leads to weight gain. Also, people who are obese and overweight are at higher risk of developing diabetes. Lower the consumption of soft drinks to lose weight and carbs
Avoid foods rich in starch, carbohydrates, sodium and calories and keep your blood sugar under control without the use of medicine. Exercise a lot, maintain your health and consult a doctor every now and then to check for sugar level of your body.