Surprising foods that raise your blood sugar

Given the part that sugar plays in type 2 diabetes, obesity and tooth decay, it’s common sense to avoid foods that contain it. But this is not as simple as it sounds. Firstly, there are many different types of sugar. This is often used by manufacturers to disguise the sugar content in their products, and confuses the consumer, who may not understand that, for example, the sucrose, glucose, corn syrup, maltose and dextrose on an ingredients list are all forms of sugar (handy tip: many end in -ose).

Secondly, sugar is also ‘hidden’ in starchy carbohydrates such as rice, cereals or brown bread.

These are made of lots of glucose molecules joined together, but the process of digestion breaks these starches back down into smaller glucose molecules, which, when absorbed, put our blood sugar levels up by surprisingly large amounts.

This can be seen in the chart ( right), which i’ve devised to help my patients understand how foods might affect their blood sugar levels compared to a teaspoon of sugar.

This is not the same as saying the food has this number of teaspoons of sugar, but shows you the equivalent effect on blood sugar levels.

Many people are amazed to learn that a small bowl of rice can raise your blood sugar up to the same extent as 10 tsp of table sugar, for example.

Or that 100g ( about three slices) of brown bread has the impact of more than 10 tsp of sugar; and a 200ml glass of pure apple juice, 8 tsp of sugar. That’s important information if you have type 2 diabetes or are struggling with your weight.

NOTE: Always consult your GP before starting a new diet plan, particularly if you are taking any prescribed medication.

Recipes by Katie caldesi. For more low-carb recipes, see The Diabetes Weight-Loss cookbook, by Katie and Giancarlo caldesi, published by Kyle Books at £20. To order a copy for £16 (offer valid until October 7, 2019, p&p free), visit mailshop.co.uk or call 0844 571 0640.