Carbohydrates (carbs) are the body's primary energy source, but different types can affect blood sugar levels differently. Simple carbs tend to cause rapid increases in blood sugar, whereas complex carbs, rich in fiber, have less impact on this metric.

Soft drinks contain added sugar in liquid form, which the body absorbs quickly, leading to a sudden spike in blood sugar. The carbs in these drinks primarily come from added sugars, lacking protein and fiber, thus causing a rapid rise in blood sugar.

Regular consumption of sugary beverages also increases inflammation and raises insulin levels, eventually leading to insulin resistance and declining health for individuals with diabetes.

Refined grains like white bread, pasta, and white rice have lower protein and fiber content compared to whole grains. This leads to rapid digestion, elevating blood sugar levels. The carbs in refined grains are mainly simple carbs, which easily increase blood sugar immediately after eating.

To mitigate the impact of refined grains on blood sugar, consume them in small portions and combine them with foods rich in fiber, healthy fats, and protein.

Canned or 100% pure fruit juices still tend to cause sudden spikes in blood sugar. This is because fruit juice completely removes fiber and lacks protein for satiety, allowing sugar to be absorbed quickly. The high sugar concentration in fruits easily leads to blood sugar fluctuations.

Individuals with diabetes should eat whole fruits directly to maximize the benefits of polyphenols, vitamins, and minerals. If consuming pure juice, do so after a meal and in a moderate amount of 100-200 ml per serving.

Candies contain simple sugars or rapidly metabolized sugars, which easily raise blood sugar. The candy-making process often involves adding preservatives and flavorings, which can accelerate inflammation and are not beneficial for individuals with diabetes.

Anh Chi (According to WebMD, Eating Well)

Photos: Anh Chi, Bui Thuy, AI