Avoid the following breakfast menu if you want controlled blood sugar

KOMPAS.com – Diabetes is still one of the deadliest diseases in the world that can kill sufferers silently.

Nah, one of the leading causes of death as a result diabetes is high blood sugar levels in the body. For that, it helps us control blood sugar levels starting with the easiest way. For example, by selecting breakfast menu certain,

However, what menu should be avoided and consumed?

Diabetes expert Dr. Sarah Brewer recommends that we reduce foods that contain carbohydrates that are digested quickly and cause a spike in blood sugar.

For example, foods that can increase the body’s insulin needs, such as pastries, cornflakes, or white bread.

“If you are also overweight, this can lead to poor glucose control,” Dr. Brewer warns.

In addition, Dr. Brewer also recommends that we follow a low glycemic index diet.

If defined, the glycemic index (GI) is a scoring system for foods that contain carbohydrates.

In essence, this index shows how quickly each food affects blood sugar (glucose) levels when consumed.

Also read: Prevent Diabetes, Avoid This Type of Carbohydrates

The high GI foods that should be limited include:

• Sugar and sweet foods
• Sweet fizzy drinks
• white bread
• Potato
• White rice

Nah, In contrast to high GI foods, low GI foods are broken down more slowly by the body, causing blood sugar levels to rise gradually.

Examples of foods that have a low and moderate GI are some fruits and vegetables, legumes, and whole grain foods.

However, apparently not all foods with a low GI are healthy. Chocolate and chips are an example of an unhealthy low GI food because of their fat content.

So, if you want to eat a low GI but healthy diet, try eating whole grains, fruit, vegetables, beans, and lentils.

Also read: How Obesity Triggers Diabetes, Here’s the Explanation…

However, the National Health Service (NHS), the health system in England, states that the GI alone cannot determine whether the food we eat is healthy or not.

Moreover, research shows that the amount of carbohydrates eaten has the greatest influence on blood glucose levels after a meal.

This is why Dr. Brewer also recommends losing excess weight by paying attention to portions.

“When you’re overweight, fat builds up in the liver, producing too much glucose, even if you’ve got too much (glucose) in your diet,” says Dr. Brewer.

Brewer also revealed that excess fat can “spill” from the liver to the pancreas.

As a result, fat will accumulate and turn off the genes that regulate insulin production. This is what is believed to trigger type 2 diabetes.

Then, for men who are overweight, you should be careful. Because, they are seven times more likely to develop diabetes, while obese women are 27 times more likely to develop diabetes.

Also read: Regarding the Symptoms of Prediabetes, Take Prevention Before You Become Diabetes

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