Great informative video that will show you, in great detail, which foods to avoid if you want to control your blood sugar. I would say it's a great idea to manage these particular food intakes in general for better metabolic health. Here is a brief recap for those who don't have time to watch it.

• Excessive consumption of sugar and carbohydrates can lead to insulin resistance, which may result in type 2 diabetes.
• Long-term, untreated insulin resistance doubles the risk of heart disease, doubles the risk of stroke and liver cancer, and quadruples the risk of Alzheimer's disease. Half of the US population is either pre-diabetic or has developed type 2 diabetes, and the rest of the world is catching up quickly.
• When it comes to carbohydrates, we focus on two aspects: the volume of carbohydrates and the so-called glycemic index of carbohydrates. The glycemic index determines how quickly and to what extent blood sugar levels rise after consuming a particular food. The reference value is the glycemic index of glucose itself, which is set at 100.

Here is a list of foods that, when consumed in excess, can lead to these serious problems.

1. sweetened beverages
   It doesn't matter whether they contain added sugar or natural sugar (e.g., fruit juices). From a metabolic perspective, sugar is sugar; it is simply the same molecule.
2. grains
   Essentially, all cereals and products made from them have a high carbohydrate content and a high glycemic index. If glucose has an index of 100, then, for example, white wheat bread has an index of 75-85. Probably the most suitable option for baked goods is sourdough or so-called sprouted bread. These have a GI of 45-55, which is lower than white bread, but only values below 20 are considered low glycemic index.
3. cereals and porridge
   All cereals and porridges are high in carbohydrates. Flavored breakfast mixes for children also contain added sugar. Essentially, the only cereal that is relatively acceptable is plain oatmeal.
4. healthy snacks
   This category encompasses all varieties of energy bars, including protein bars and granola bars. Essentially, these products typically contain either added sugar or artificial sweeteners. The only bar suitable for a low-carb diet is one that consists solely of nuts, excluding pistachios and cashews, as both of these nuts have a higher carbohydrate content.
5. candy
   Of course, this category should be avoided entirely. Many people believe that if the sweet taste comes from artificial sweeteners, it is healthier. Sweets are often flavored with maltitol, which is marketed as "sugar-free" but actually has about half the effect on blood sugar as regular sugar. Artificial sweeteners like aspartame are essentially neurotoxic and harmful to the gut microbiome. The only acceptable candyfor those with insulin resistance is dark chocolate with a cocoa content of at least 85%.
6. yogurts
   When it comes to yogurt, we avoid sweet yogurts and unsweetened varieties that have a slightly acidic taste, indicating that the bacteria in the fermentation process have had sufficient time to process all the lactose. The ideal yogurts are full-fat and tangy, where fermentation has occurred for at least 48 hours.
7. starchy snacks
   Here we are discussing potato chips, crackers, pretzels, and salty sticks. Most of the time, these foods contain either flour or starch, which is also a carbohydrate, and once metabolized, it significantly raises blood sugar levels.
8. fast food, deli meats
   It is true that fast food is generally not a good alternative for blood sugar control. Most of the time, if it's a sandwich, it's made with white bread, and manufacturers often use various preservatives to extend their shelf life. Smoked meats are also questionable. If the product is made from quality ingredients, it is absolutely fine, but even in this category, you can find foods loaded with preservatives or even flour.
9. alcohol
   Alcohol can be divided into four categories: mixed drinks, beer, dry wine, and distillates. We will discuss one "batch." We'll consider one dose as two decilitres of wine, one large beer, or 0.5 dcl, which is roughly 14g of alcohol. In terms of sugar, mixed drinks are the worst offenders, containing 20-40g. Dry wine has about 1-3g, while beer and spirits contain almost none. In total, a single serving of a mixed drink can have up to 50g of carbohydrates, 15g in beer, 4g in dry wine, and 0g in spirits. Therefore, when you choose to drink alcohol, it's better to opt for a glass of wine or a spirit.
10. vegan and gluten free
    In this category, you will find items such as gluten-free bread, plant-based milk, and various meat substitutes. In gluten-free products, gluten is typically replaced by either tapioca starch or corn starch, which can elevate sugar levels even more than white bread. When choosing milk substitutes, opt for unsweetened varieties. Regarding meat substitutes, it’s best to avoid them. If you prefer to eat meat, consume it as Mother Nature intended.