A British nutritionist has warned that many common foods we eat daily can raise blood sugar levels just as much as sweets. Steve Bennett, a health coach and author of a new book called 'Sugar Tolerance', stated in press comments that our bodies are designed to handle limited increases in blood sugar, but modern dietary patterns make these increases dangerously frequent. He added: 'We start the day with breakfast cereals, have bread for lunch, then pizza for dinner, which means insulin is called upon constantly until cells lose their sensitivity to it, ultimately leading to insulin resistance and type 2 diabetes.' Bennett explained that a rise in blood sugar after a meal is natural, but the continuous repetition of these spikes causes the body to store excess sugar as fat, increasing the risk of obesity, arteriosclerosis, Alzheimer's disease, and even vision loss. He points out that the danger is not limited to 'sweet' foods; simple carbohydrates in common foods like white bread, rice, and pasta quickly turn into sugar in the mouth thanks to digestive enzymes. 'The human body contains the equivalent of only one teaspoon of sugar in its entire bloodstream, yet we drown it daily with quantities equivalent to dozens of teaspoons of foods we think are innocent,' Bennett says. Bennett suggests two simple ways to reduce blood sugar spikes: reducing high-glycemic-index refined carbohydrates like white bread and pasta, and eating high-fiber foods before or with carbohydrate-rich meals, as they slow down digestion and reduce sugar absorption. He also advises a specific order for eating food: start with high-fiber leafy vegetables, then proteins and fats, and finally carbohydrates. In this way, you can almost halve the blood sugar spike compared to eating carbohydrates first. Regarding some common foods, Bennett clarifies: 1. Breakfast cereals: are among the biggest causes of blood sugar spikes and can have the same effect as eight teaspoons of sugar. Instead, eggs, yogurt, or nuts are recommended. 2. Rice and potatoes: can be replaced with low-glycemic-index alternatives like cauliflower or quinoa. 3. Tropical fruits like bananas, mangoes, and pineapples raise blood sugar quickly, while all types of berries help regulate it. Bennett concludes that controlling the timing and quality of food not only protects against diabetes but also helps with weight loss, improves heart health, and promotes longevity.
