Forbidden Foods for low blood Sugar

The blood sugar, known as glucose, is a key energy source for the human body. But when blood sugar levels remain high for a long period of time, it may create serious health problems, such as diabetes mellitus type 2, cardiovascular diseases and other complications.

The diet plays a pivotal role in the regulation of blood sugar. Certain foods can increase sharply glucose in the blood, while others help to stabilise it. In this article, we will focus on the “prohibited” or, better, the foods that should be avoided or reduced significantly when we are seeking the regulation of blood sugar. Whether you have already been diagnosed with prediabetes or diabetes, or simply want to prevent future risks, information on the categories of foods is critical.

Why Some Foods are Considered to be “Banned” for the Sugar?

The concept of a “forbidden food” creates a sense of excess. In fact, no food is 100% forbidden, in the sense that it can be consumed ever in absolutely any quantity. However, certain foods affect you so strongly and so negative blood glucose, which is good to be consumed in small quantities, and rare.

These foods:

• Have a high glycemic index (GI) or glycemic load.
• It is highly processed and low in nutrients (empty calories).
• It is rich in simple carbohydrates, sugars or poor-quality fats.

Over time, the reduction of such food leads to more stable blood sugar, better weight control and improved metabolic health.

Sugar and Products with Added Sugar

• Refined white sugar: Located in sweets, cakes, biscuits, soft drinks, juices, trade, and chocolate milk.
• Syrups and sweeteners (as glucose-fructose syrup): Appear in dozens of industrial products.
• Alternative natural sweeteners (e.x. honey, agave syrup, maple syrup): While “natural origin”, it is, however, rich in sugars.

Especially those who have problems with blood sugar, it is advisable to carefully read the labels of the products. There are several “secret” ways in which companies add sweeteners.

What you can do:

• Prefer stevia or other sweeteners with a low glycemic index (e.x. erythritol), with measure.
• Limit consumption of processed sweets on special occasions, and be sure to control your portions.

White Flour & Refined Grains

• White bread, biscuits, croissants, pastries from processed flour.
• White spaghetti and white rice: If the rice and macaroni belong to the category of complex carbohydrates, the very edited version of it raises quite the glycemic load.

Refined grains have lost the highest percentage of dietary fiber and thus disrupt your blood sugar levels more sharply.

What you can do:

• Choose whole grain bread, whole grain or seeds.
• Replace the white rice with brown rice, quinoa, buckwheat or oatmeal.
• Try whole-wheat pasta, which have more fiber.

Trans Fat & Ultra-Processed Fatty

• Fried foods in oils of poor quality repeated use (e.x. fast food chains).
• Margarines and products that contain partially hydrogenated vegetable oils.
• Processed snacks such as potato chips, biscuits, croissants, butter trade.

Trans fats are associated with an increased risk of inflammation, heart disease, and are indirectly and glucose tolerance.

What you can do:

• Prefer virgin olive oil (warm it in moderate temperatures), olive oil, or avocado raw in salads.
• Read the labels for “partially hydrogenated oils” and avoid foods that contain them.

 Sweets and soft Drinks

• Sugar-sweetened beverages: Classic lemonade, cola and other sugar-containing drinks is one of the most “guilty” sources of sugar and calories.
• Ready juices trade: Even if labeled “100% natural juice”, often contain concentrated sugar and lack of fiber.
• Energy drinks: Filled with sugar and caffeine, place a significant burden on those who have high blood sugar.

The fluid form of sugar is rapidly absorbed, with the result that the sudden surge of glucose in the blood.

What you can do:

• Drink a lot of water and herbal teas (without sugar) or a sparkling water with a slice of lemon for taste.
• Make fresh juices at home with more vegetables and less fruit, holding the fiber.

Processed Red Meat & Cold Cuts

• Cold cuts (salami, sausages, bacon, πάριζες, etc.), they often contain a lot of salt, preservatives and saturated fat.
• Studies have linked consumption of large amounts of processed red meat with a higher risk of type 2 diabetes.

If the meat does not contain directly carbohydrate, high saturated fat, and additional ingredients of the sausage can also have an indirect impact metabolic health.

What you can do:

• Choose chicken, fish, legumes, and eggs as protein sources.
• If you consume red meat, choose lean part (e.x. beef steak) and limit its frequency.

 Desserts Milk with added Sugar

• Yogurt with flavors (strawberry, vanilla, etc.) often contain a significant amount of sugar.
• Milk chocolate or other beverages cocoa trade, which is loaded with syrups.

While the plain yogurt or kefir benefit the microbiome of the intestine, the full sugar versions of them are best avoided.

What you can do:

• Select Greek yogurt or low-fat yogurt, without sugar, and add fresh fruit or stevia.
• Prefer almond milk or oat sugar-free, if you like vegetable drinks.

 Snacks Snacks & Fast Food

• Fast food chains: burger with the white bread, fried potatoes, processed oils, sauce, sugar and trans fat.
• Standard snacks: potato chips, cheese puffs, pretzels, or granola bars full of sugar.

The specific cause steep increases in glucose and in parallel contribute to a generally unhealthy diet resulting in difficulty adjusting weight and blood sugar.

What you can do:

• Prepare healthy snacks from home (for.x. unsalted nuts, yogurt with chia seeds, bars oats low-sugar).
• Prefer home cooking, so that you control the ingredients.

How to Build a Balanced Diet

As you have read all of these foods that you should avoid, the logical question becomes: “what do I have to eat?”. In fact, there are countless of delicious and healthy options:

1. Fresh vegetables: Cucumber, tomato, broccoli, spinach, zucchini etc. It's low in carbs and full of vitamins, minerals and fiber.
2. High quality proteins: Chicken, turkey, fish (salmon, sardines), seafood, eggs, legumes.
3. Healthy fats: Olive oil, avocado, nuts (almonds, walnuts), seeds (linseed, chia).
4. Fruits low glycemic index: Berries, strawberries, apples, pears, peaches.
5. Whole grains: Oats, quinoa, brown rice, barley, whole grain bread.

Tips for Better Glycemic Control

• Small & Frequent Meals: Maintain a steady blood sugar level throughout the day.
• Proper Hydration: The consumption of water helps to keep your blood sugar in a stable orbit.
• Combination of Carbohydrates with Protein/Fat: When you consume carbohydrates, be sure to combine it with a source of protein or good fats to slow down absorption.
• Exercise: Even a light walk after dinner helps in better utilization of glucose by the muscles.
• Monitoring Indicators: For those who have a predisposition or diabetes, regular checking of blood sugar and glycated hemoglobin (HbA1c) is of paramount importance.

Management of “Forbidden” Foods, at Social Events

How many times have you been to a party or a tavern, where the table is full of fried foods, sweets and other delicacies; In such cases, you don't have to feel cut off from the company, or to be deprived of everything.

• Strategy Portion: Try a very small amount of the “forbidden” plate and complete your meal with salads, lean protein and water.
• Prepare & Offer: If possible, build, and bring you a plate that is healthier – p.x. a green salad with nuts, and sauce sauce.

Psychological Significance and Advisory

When someone says “forbidden foods”, which may cause a reaction to deprivation, which is supported by the psychology. The key is to approach the diet in a realistic and positive attitude.

• Gradual Change: Start by reducing the “guilty” foods day by day, instead of abrupt exclusion.
• Education & KnowledgeThe more we understand how the organisation operates and how it responds to foods, the easier it becomes to make healthy choices.
• Advisory / Coaching Health: Especially if you have difficulties to follow a plan, the help of nutritionist is valuable.

How trophyclinic.gr Can you Help

In trophyclinic.gryou can find a variety of services, and personalized nutrition programs that take into account medical recommendations and aim at a more healthy daily life. Our goal is to provide science-based solutions, helping you to enjoy the food while keeping under control your blood sugar.

• Personalized Programs: In accordance with the type of body, medical measurements, personal preferences.
• Counseling & Support
• Continuous Monitoring: We help you customize gradually your habits for more permanent results.

Frequently asked Questions (FAQ)

1. I can eat sweets if I have a high σάχαρο;
   In small quantities once in a while, it will cause a lot of damage. However, it is good to prefer sweets with sweeteners with a low glycemic index and to control the portion size.
2. Why do I have to take care of the processed cereal?
   Because they have little fiber and a high glycemic index, so elevate short the sugar. Replace them with whole grain.
3. What about the fruit? I don't have too much sugar?
   Fruits contain natural sugars, and a lot of fiber and nutrients. The moderate consumption of fruit, especially with a low glycemic index, it is an important source of vitamins and should be included in the diet.
4. It is necessary to exclude red meat?
   Not necessarily. It is good to reduce and to select bits of low fat. The quality of the meat and the frequency of consumption play a role.
5. How often should I be tested for blood sugar?
   If you have a predisposition or diabetes, your doctor may recommend an annual or more frequent testing. For healthy individuals, it is recommended that regular monitoring for precautionary reasons.

The blood sugar control is one of the most critical factors in the overall health, as it affects the hormonal balance, cardiovascular health and energy levels in everyday life. The “forbidden foods” that are described in this article – processed sugars, white flour, trans fats, meats, soft drinks, etc. – it's not just “enemies” of diabetes; they can affect negatively and those who wish to maintain a healthy weight, and to strengthen the immune system.

The goal is not to deprive ourselves of everything, but to recognize that some categories of foods have a negative effect on blood sugar levels and metabolic health. If we learn to contain it and replacing them with healthier choices, you will be able to improve our metabolism and reduce the risk of serious complications in the future.

The trophyclinic.gr it can help you to adopt a new, sustainable eating habits and guide you step-by-step towards a more balanced diet, whether you have already been diagnosed with high blood sugar or wish to safeguard your future health.

Final AdviceAlways seek the personalized advice and guidance of a health professional (nutritionist, ενδοκρινολόγου), especially if you are in a high risk group or you have already been diagnosed with diabetes. With proper guidance, consistency and awareness, control of the blood sugar level becomes a daily experience, not a chore.