100 Worst Foods for Diabetes
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The Glycemic Index uses pure glucose (or in some cases, white bread) as its control
food and rates all other carbohydrates in relation to it. The control food or standard,
either the glucose or the white bread, is given a rating of “100” and all other foods are
tested as to how they affect a person’s blood sugar, insulin and lipid levels compared
to the standard.
Each tested food is given a number rating and de�ned as either “High”, “Medium” or
“Low” on the Glycemic Index. Foods fall into the High Glycemic Index when they are
rated at 70 or above. If the Glycemic Index for a food is at 55 or lower, it is consideredto
be a Low Glycemic Index food item. This means that Medium Glycemic Index foods are
those that after being tested, fall into the range of 56 to 69.
Basically, as food breaks down in our digestive system, many of the food’s
components, like sugar or vitamins and minerals are absorbed into our blood stream
and immediately affect our system. Foods that break down quickly and have high
glucose or sugar levels will give us a “spiked” feeling of energy and euphoria. This
feeling is commonly referred to as a “sugar high”. Other foods break down more slowly
and release their sugars, starches and nutrients over a longer period of time, which
avoids any sudden increases to our sugar levels and keeps our insulin levels low.
The Glycemic Index is a rating system for foods where any type of carbohydrate has a
numerical value assigned to it based on its components and how each food affects
the body’s sugar levels.
Glycemic Index
This book features 100 High Glycemic Index foods, that can drastically increase your
blood sugar levels, if you consumed as part of daily diet, especially if you have diabetes.
White rice
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White rice is so rich in starch and carbohydrates. It hurts your blood sugar level.
GI value – 73 ± 4
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GI value – 72 ± 2
Being made of �our, oil, and water, white bread has a negative effect on your blood
glucose levels. The presence of re�ned carbohydrates will release a ton of glucose into
your system, which is dangerous. Instead of white bread, have Ezekiel or whole grain
bread.
White bread
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GI value – 59
Frequent consumption of soda is not good if you have type 2 diabetes. The presence
of arti�cial sweeteners in the soda can pose serious harmful effects by producing
increased insulin and vicious gut bacteria.
Soda
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GI value – 70 and above
The intake of more sweetened sugary beverages causes more damage to people with
type 2 diabetes. It increases weight and lowers the production of insulin in the body.
Sweetened sugary beverages
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GI value – under 55
Milk is a regular diet, but the carbohydrates/sugars present added to it have adverse
effects on blood sugar. Lactose is a predominant source of carbohydrates in milk.
Milk tea
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GI value – 54
It appears that the seemingly healthy yogurt models are concealing a disappointment
of some kind. Many fruit-�avored yogurts contain little precious fruit and are
sweetened with sugar. The problem lies beyond fruit-�avored yogurts. Cinnamon-
�avored Thick & Creamy Vanilla yogurt has 28 grams of sugar and 2.5 grams of fat, and
7 grams of protein.
Flavored yogurt
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GI value – not known
Enhanced coffees and espressos contain more preservatives and arti�cial �avors,
which are harmful to health. The goodness of real coffee is wholly lost. It also contains
more sugar content making it the worst beverage for diabetes.
Flavored coffee
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GI value – 50
The concentration of sugar increases as the fruits dries up, and they still have the
potential to spike up your blood sugar.
Raisins
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