Thousands of individuals across the UK are grappling with diabetes, a condition that persists over time. The most prevalent type is Type 2 diabetes, which emerges when blood sugar becomes difficult to control, often due to weight issues, lack of exercise or genetic predisposition.

The NHS has clarified that Type 2 diabetes arises when insulin production falters, a reality for about one in ten people over 40 in Britain. Foods high in sugar can trigger increases in blood sugar levels, and everyday items can have hidden sugars that exacerbate this issue.

Prolonged high blood sugar can cause serious health complications, including organ damage and heightened chances of strokes and heart disease. Recognising which food items spike your blood sugar is thus essential in managing diabetes, as highlighted by the Daily Record.

Even foods deemed healthy might adversely affect blood sugar. Foods that might lead to significant surges include:

• Grapes
• Ramen
• Potatoes
• Sushi
• Dried fruits
• Fruit juice
• Cereal

Notably, grapes are generally beneficial for health, yet Diabetes.co.uk warns against consuming them in excess due to their potential to elevate blood sugar. They wrote: “While there are properties of grape seeds that help to lower blood glucose levels, a single grape contains approximately one gram of carbohydrate. Because of this, diabetic people should moderate their grape consumption, particularly if they are prone to high blood sugar levels.

“If you consider a serving of dried fruit is only a tablespoon and packs in 20g carbs total sugar, you can see how easily this happens.”

Diabetes.co.uk also points out that it’s not usually necessary to cut down on fruit consumption, but maintaining a food diary could be beneficial in monitoring your intake. The British Dietetic Association (BDA) highlights the importance of steering clear of high Glycaemic Index (GI) foods, stating: “Each time you have a sugary or starchy food or drink, the blood glucose level in your body rises.

“Some of these foods are quickly digested and cause quick and sharp rises in your blood glucose levels – they are called high GI foods and drinks.”

Conversely, low GI foods take longer to digest and result in a more gradual increase in blood glucose. These are often referred to as ‘slow-release’ carbohydrates.

Which foods can help to lower blood sugar levels?

Here are some foods that may aid in balancing blood sugar levels:

• Seafood
• Broccoli
• Lentils
• Sauerkraut
• Berries
• Avocado
• Oats
• Citrus fruit
• Yogurt
• Eggs

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