White bread and sandwiches contain refined starch, a carbohydrate the body digests quickly. Refined flour removes almost all fiber, which slows digestion. Consuming large amounts of white bread alone can rapidly convert starch into glucose, causing a quick spike in blood sugar.

Refined flour and starch primarily constitute crackers. Despite not being sweet, they can quickly raise blood sugar, especially when eaten in large quantities. Opt for crackers made from whole grains or nuts. If consuming crackers, have one or two small pieces after a main meal.

Potatoes provide potassium, vitamin C, and other nutrients. However, the body typically digests mashed potatoes faster than whole potatoes due to their soft texture, leading to quicker starch absorption. Mashed potatoes have a high glycemic index, around 83-87, which can cause blood sugar to rise quickly after eating, especially in large portions.

White rice, though not sweet like candies, contains refined starch that the body digests and absorbs relatively quickly because the milling process removes most of the bran and germ. White rice has a relatively high glycemic index, which can significantly raise blood sugar after consumption. Individuals with diabetes should prioritize vegetables and protein in their meals, while also controlling rice portions and total carbohydrate intake according to their personal needs.

Anh Chi (Compiled)

Photos: Anh Chi, Bui Thuy