High blood sugar diet: Five foods to avoid to slash diabetes risk and lose belly fat

High blood sugar: What are the warning signs?

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It isn’t just sugar that can cause your blood sugar to spike; there are a number of foods which create glucose after you eat them. These everyday foods can sometimes seem healthy, but they can lead to hyperglycaemia. What are they?

Diets promoting low carbohydrate and low blood sugar eating, such as the blood sugar diet by Dr Michael Moseley, point out how high blood sugar not only increases your risk of diabetes but also contributes to extra abdominal fat.

Storing lots of fat around your middle contributes to visceral fat, a stubborn type of fat which sticks to your organs and can cause long-term health problems.

An estimated 13.6 million Britons are at risk of developing type 2 diabetes, according to diabetes.org.uk.

For those considered “at risk” for the disease, it’s crucial to embark on lifestyle changes to get blood sugar under control.

Unmanaged high blood sugar – hyperglycaemia – can lead to many health problems.

Having high blood sugar levels for long periods of time (over months or years) can result in permanent damage to parts of the body including the eyes, nerves, kidneys and blood vessels.

So, in order to avoid the complications of hyperglycaemia, you need to know the foods to avoid and what to replace them with.

Five high-sugar foods to avoid

The clue is in the name: sugary foods are the cause of high blood sugar, but it isn’t always so straightforward.

Processed carbohydrates are also very dangerous for those with high blood sugar because as your body breaks down carbohydrates, it creates glucose which is then absorbed by your bloodstream, causing high blood sugar.

These are five foods notorious for causing spikes in your blood sugar – and swaps to replace them with.

Sweet yoghurts

Fruity yoghurts can often be packed full of sugar, so make sure you check the label carefully.

Generally, plain Greek yoghurt is a better choice as it’s lower in sugar but often higher in protein.

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Dried fruit

Unfortunately, when fruit is dried, its sugar content becomes more concentrated.

Raisins, for example, can contain four times more carbohydrates than grapes.

Lower-sugar fresh fruits like fresh berries or a small apple is a much better alternative.

Chips

Potatoes are quite high in carbohydrates already, but deep frying them in vegetable oil makes them even more unhealthy.

Swap deep-fried chips for a portion of baked sweet potato fries.

Sugary breakfast cereals

Some cereals contain a high sugar and carbohydrate content, as well as providing you with very little protein.

Swap sugary cereals for a protein-based low-carb breakfast, like an omelette, to keep you fuller for longer.

White bread

Eating anything containing refined white flour can increase blood sugar levels.

Processed white bread also contains low levels of fibre: high-fibre wholemeal bread is a better choice.

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