These 7 white things can become poison in diabetes and high blood pressure, do not make the mistake of eating them, otherwise you will be in a bad condition

Ananya Shroff
5 Min Read


If you have high BP or diabetes, your eating habits matter a lot. Some white foods, especially those that are highly processed, can increase your blood sugar and BP. In this article, we will tell you about 7 white foods that you should avoid eating and also tell you their healthy alternatives. If you do not do this, the disease can become serious.

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1. White Bread

White bread is made from refined flour from which fiber, vitamins and minerals are removed. Its glycemic index is high, that is, it increases blood sugar quickly which is harmful for diabetes patients. Due to lack of fiber in high BP, hunger is not satiated quickly and overeating leads to weight gain which can further increase BP. Therefore, instead of white bread, it is better to eat whole grain bread which has more nutrients and keeps blood sugar under control.

2. White rice

Like white bread, white rice is also polished to remove its bran and germ, making it high in starch which can spike blood sugar. Regularly eating white rice can increase the risk of type 2 diabetes. For people with high BP, its high glycemic load can lead to weight gain over time and increase BP. Therefore, it is better to replace white rice with brown rice, quinoa or barley which are rich in fibre and nutrients.

3. White Pasta

pasta junk food fast food

If you like pasta, try healthy pasta. Like other refined grains, white pasta is low in fiber which leads to a quick spike in blood sugar levels. This can be harmful for diabetics as it makes it difficult to control blood sugar. For people with high BP, white pasta is digested quickly which leads to high insulin levels and can lead to weight gain and high BP. Therefore, it is better to eat pasta made from whole grains or pulses instead of white pasta.

4. White Potatoes

Potatoes 4

Potatoes are high in starch, which can quickly raise blood sugar levels when eaten in large quantities or as mashed potatoes or French fries. This can make it difficult to control blood sugar in diabetes. People with high blood pressure should also be careful because high-sodium versions of potatoes (such as fries and chips) can increase high blood pressure. Therefore, it is better to eat sweet potatoes or other low-glycemic index vegetables instead of potatoes.

5. White sugar

table sugar regular sugar

White sugar found in various processed foods and beverages is a major factor in raising blood sugar levels. For people with diabetes, eating too much sugar can cause blood sugar levels to become uncontrolled and increase the risk of complications. People with high blood pressure should also avoid eating too much sugar as it can lead to weight gain, insulin resistance and increased blood pressure. Natural sweeteners such as stevia or honey can be used in small amounts in place of sugar, but keep this in check.

6. Refined flour

refined flour

Refined flour is found in many processed foods, from baked goods to sauces. It has a very high glycemic index, causing blood sugar levels to rise quickly, making it dangerous for people with diabetes. Additionally, the lack of fiber and nutrients means it offers little in the way of satiation or nutrition. For people with high blood pressure, consuming foods rich in refined flour can lead to weight gain and related health problems. It is therefore better to choose whole grain flours such as wheat flour or almond flour instead of white refined flour.

7. White salt

Salt (1)

People with high BP and diabetes can greatly benefit from replacing white salt with healthier alternatives. White salt is high in sodium which can aggravate high blood pressure and increase the risk of heart disease. For people with diabetes, consuming too much sodium can lead to water retention and complications. So choose low-sodium alternatives such as herbs, spices or salt. Using Himalayan or sea salt in limited quantities can also be helpful. Reducing salt intake helps manage BP better and reduces the strain on the cardiovascular system.

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Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more information.

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