Top 10 Foods That Raise Blood Sugar Quickly
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Counting carbs in your food is crucial for people with type 2 diabetes. However, it is not just about the percentage of carbohydrates; the fiber, proteins, and fats in your diet also impact blood sugar.
The parameter that helps measure how quickly foods raise blood sugar levels is referred to as the glycemic index (GI). Sudden spikes in blood sugar in people with diabetes may cause issues like headaches, increased thirst, frequent urination, fatigue, headaches, and dryness of the mouth.
Thus, knowing what foods raise blood sugar quickly can be handy for diabetes management.
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Stay with us as we discuss the top 10 foods that can spike your blood sugar levels.
What Foods Raise Blood Sugar Quickly?
Here is a list of the top 10 foods that can cause a sugar spike:
1. White Rice
The all-time favorite plate of steaming white rice that Indian households swear by can spike blood sugar levels. White rice is a variety of polished rice grain that loses fiber during treatment and processing.
Fibers are a type of complex carbohydrate that takes time to digest, slowing down the release of blood sugar and keeping you feeling full for longer, preventing overeating. As a result, fiber-rich brown rice can serve as a substitute.
Even better, follow your dietician’s portion control guidelines and continue enjoying white rice.
2. Puffed Rice (murmure/kurmura)
A common breakfast option across many cultures in India, puffed rice can mislead. Despite appearing light and airy, it has a high GI and can cause sharp blood sugar spikes.
Puffed rice should be consumed in moderation or with foods high in protein and fiber to help reduce these surges.
You can mix it with freshly cut veggies like cucumber, tomatoes, onions, etc., or make a quick puffed rice porridge with protein-rich curd, sattu (roasted chana powder), etc.
3. Refined Flour-based ‘naans’ and ‘puris’
Naans and puris have a delicate, fluffy texture that often graces Indian dinner tables, but they have a high GI warning. These bread variants are mainly made of refined flour, have little fiber, and are rich in oils and butter, which causes the body to quickly turn them into sugar.
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Choose whole wheat or multigrain rotis instead, which have more fiber and permit a slower release of sugar. Choosing portion control and indulging in these delicacies once in a while can be an option!
4. Jaggery
Jaggery, a common sweetener in many Indian recipes, is simply concentrated sugar in a natural form and has a high GI. While jaggery offers a rich earthy flavor and is high in minerals like iron, it should be taken in strict proportions for people with diabetes.
Remember, moderation is the key!
5. Pongal/idli
Common breakfast options like idli and pongal largely use rice as their backbone. In fact, idli has a comparatively higher GI because of fermentation, which results in high blood sugar.
Eating smaller portions, with dals or veggies, can slow the blood sugar spike.
6. Potatoes cooked as ‘fries’, ‘aloo parathas’, ‘masala dosas’
Potatoes are a daily-use vegetable in Indian kitchens. They are versatile and can be used in almost all dishes.
Eat potatoes in reasonable amounts; you can also accompany potatoes with other fibre-rich vegetables and dals for lunch and dinner.
7. High Sugar fruits like mangoes, grapes, chikku (sapota), etc.
High-sugar fruits like mangoes, grapes, and chikku give out a rush of natural sweetness when eaten in excess. As juices, their high sugar content and low fiber content can induce blood sugar spikes.
Prefer having whole fruits that are rich in fiber once in a while, or choose fruits with a lower GI, such as berries or apples, which have a milder effect on blood sugar.
8. Fruit Juices, especially the packed ones
Fruit juices, especially the bottled ones, might be misleading. Although they can appear to be a healthy breakfast go-to drink, they eliminate the fruit’s essential fiber content, which causes a sharp rise in blood sugar.
Instead, choose whole fruits or consider blending entire fruits at home to maintain the fiber content.
9. Deep-fried snacks like ‘samosas’ and ‘pakoras’
The crunchy and savory treats samosas and pakoras, which are a must in food stands or as a chai-time snack, are infamous for having a high glycemic index.
They raise blood sugar quickly as they are made of refined flour, are deep fried, and may also have potato stuffing. Having them only on selected occasions should be your goal for diabetes management.
10. Sweets or mithai
With high sugar content and deep-frying, delicious sweets like gulab jamuns, kala jamun, rosogollas, and their thick, syrupy sweetness are irresistible but can quickly elevate blood sugar levels. Have them occasionally or under the strict guidance of your dietician.
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Whether you are looking to stay fit or have been recently diagnosed with diabetes, knowing what foods raise blood sugar quickly can be handy for diabetes management. Consider consulting our expert diabetologists and dieticians on Fitterfly’s Diabetes Care Programme to learn when and how to prepare a GI friend diet chart.
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
