High sugar foods you don't know about

##Invisible Sugar King: Increases sugar by 12 times compared to rice, frequent consumption makes it difficult to stabilize blood sugar levels
Don't think avoiding sweet foods is safe. Many "hidden sugar foods" have extremely strong glycemic power, some of which are even 12 times that of white rice. Long term consumption can easily cause blood sugar fluctuations, so it is important to be vigilant.

1. 3 types of hidden sugar foods that are more dangerous than sweets

-Instant oatmeal: After precision processing, the GI value reaches 83 (super sucrose), with high loss of dietary fiber and fast digestion and absorption. Suggest switching to steel cut oats that require cooking, with a GI of only 42 and more sugar friendly.
-Puffed foods: Rice cakes and corn flakes have a GI value of 70-85, and their starch structure is quickly absorbed after being disrupted; Seemingly healthy vegetable crisps actually contain a large amount of starch and sugar.
-Seasoned yogurt: Some fruit flavored yogurt contains 15 grams of sugar per 100 grams (about 4 cubes of sugar), and the lactose produced by fermentation and additional jam add sugar. Prioritize sugar free Greek yogurt and pair it with fresh fruits for a healthier experience.

2. 3 easily overlooked high sugar traps

-Salad dressing: 30 grams of Thousand Island dressing contains about 10 grams of sugar (equivalent to an extra amount of cola). The "low-fat" version often relies on adding sugar for seasoning, and homemade oil and vinegar sauce (oil+vinegar+a small amount of salt) is a better choice.
-Meat jerky snacks: 100g of beef jerky contains about 20g of sugar, and the honey flavor can reach 30g. During processing, a large amount of sugar and honey are added to enhance the taste. Choose the original flavor and check the ingredient list.
-Instant Soup Ingredients: 20 grams of thick soup contains 8 grams of sugar (about 2 pieces of sugar), and the modified starch used for thickening can also be quickly converted into glucose. It is recommended to use fresh ingredients to boil the soup.

3. 4 Dietary Tips for Stabilizing Blood Sugar

-Improve eating sequence: Eat vegetables first, then protein (meat, eggs), and finally staple food. This adjustment can reduce postprandial blood sugar peak by 50%.
-Look at nutrition labels: Focus on the "sugar" content under "carbohydrates". If the sugar content exceeds 15 grams per 100 grams of food, it is considered high sugar and should be carefully selected.
-Clever use of vinegar and cinnamon: Drinking 1 tablespoon of apple cider vinegar before meals or adding a small amount of cinnamon powder to coffee can improve insulin sensitivity and assist in sugar control.
-Reasonable combination: High GI foods (such as rice) paired with high-quality protein (eggs, fish) or healthy fats (nuts, avocados) can delay sugar absorption.

Blood sugar control requires vigilance against "sugar coated bullets". When shopping, pay more attention to the ingredient list in order to reduce hidden sugar intake.
Kind reminder: The content of traditional Chinese medicine popularization is for reference only. If you feel unwell, please seek medical attention promptly.