Dietary starches can cause high blood sugar despite avoiding sweets

High blood sugar levels can persist even in individuals who avoid sweets, candies, and sugary drinks. According to health resources like Healthline, blood glucose is significantly influenced by the consumption of white starches, which the body breaks down into glucose.

Key dietary contributors to elevated blood sugar include:

- White rice: Because it is processed and contains less fiber than whole grains, large portions can cause rapid glucose spikes. Research in The BMJ indicates that high white rice consumption is linked to an increased risk of type 2 diabetes.

- Noodles and rice dishes: Foods such as pho, bun, and hu tieu contain high amounts of starch. If these dishes lack sufficient protein and vegetables, the starch content can significantly impact blood sugar.

- White bread: Similar to other refined starches, white bread contributes to glucose levels.

Experts suggest managing these risks by controlling portion sizes and balancing starch intake with fiber-rich vegetables and lean proteins like fish, poultry, or tofu.