Many individuals, aiming to control or prevent diabetes, meticulously cut out cakes and bubble tea, convinced that avoiding sweet foods is sufficient. However, their blood sugar index can still show abnormally high levels.

Nephrologist Lin Xuanren from Taiwan, China, explains that while the tongue's taste buds only perceive sweetness, the metabolic system and pancreas process the total carbohydrate intake. Refined starches and non-sweet dishes, upon entering the body, rapidly break down into glucose and enter the bloodstream. The absorption rate of some of these can even be faster than that of granulated sugar.

A meta-analysis published in the BMJ medical journal in 2012 revealed that each additional daily serving of white rice increased the relative risk of type 2 diabetes by 1,11 times. Specifically, among Asian populations with high white rice consumption, the group consuming the most had a 1,55 times higher risk of developing the disease compared to the group consuming the least.

This study underscores the importance of controlling starch portion sizes and being vigilant about three groups of non-sweet foods that contain substantial amounts of carbohydrates, often overlooked in daily meals.

Staple foods and starchy root vegetables

Beyond white rice, noodles, sandwich bread, and porridge are foods that break down and convert into sugar extremely quickly in the intestines. Additionally, potatoes, sweet potatoes, corn, and pumpkin are often mistaken for common vegetables, leading to uncontrolled consumption despite their inherent nature as rich sources of carbohydrates.

Potatoes, sweet potatoes, corn, and pumpkin are often mistaken for common vegetables, leading to uncontrolled consumption. Photo: Bui Thuy

Thickened sauces and salty processed foods

Tapioca starch and cornstarch, used to thicken soups or sauces, are essentially refined starches with a high glycemic index. Furthermore, savory products such as ketchup, industrial marinades, salty bread, and salty crackers all contain significant hidden sugars and starches, which contribute to their crispness, texture, and flavor.

Alcoholic beverages

Beer and sweet wines, or glutinous rice wines, inherently contain a large amount of carbohydrates. More dangerously, alcohol directly disrupts the liver's ability to metabolize and regulate blood sugar, making blood sugar control complex and prone to erratic fluctuations.

To effectively manage blood sugar, Doctor Lin Xuanren advises against abruptly eliminating starches. Instead, he suggests starting by clearly identifying portion sizes and altering the meal sequence. Prioritizing green vegetables and protein-rich dishes first helps create a feeling of fullness. Consuming starches afterward can slow down glucose absorption into the blood, supporting a natural reduction in the average HbA1c index.

However, when reducing starch intake, patients must not compensate for the energy gap by consuming excessive amounts of meat, eggs, or protein powder. Surplus protein can increase the filtering burden on the glomeruli, which is particularly dangerous for individuals already showing signs of proteinuria or impaired kidney function.

Individuals with blood sugar concerns should seek professional medical advice before making significant dietary changes to ensure long-term safety.

My Y (According to Yahoo TW)