Eat fewer refined carbs

Sugars and refined grains are examples of refined carbohydrates, also known as processed carbs. Table sugar, white bread, white rice, soda, candy, breakfast cereals, and desserts are all examples of refined carbohydrates.

Almost all nutrients, vitamins, minerals, and fiber have been eliminated from refined carbohydrates. Because refined carbohydrates are easily and quickly absorbed by the body, they are considered to have a high glycemic index. This causes blood sugar to rise. Major observational research of over 91,000 women discovered that a high-glycemic-index carbohydrate diet was linked to an increase in type 2 diabetes. After eating high-glycemic-index foods, you may experience a spike in blood sugar followed by a drop, which can promote hunger and lead to overeating and weight gain. Whole-grain foods, as well as most fruits, non-starchy vegetables, and legumes, have a lower glycemic index.