5 Bangladeshi Foods That Raise Blood Sugar
Diabetes is now a daily reality for over 10 million Bangladeshis. The good news? Small food swaps can make a big difference. Here are five common local foods that quietly spike blood sugar — and simple, tasty replacements that keep you in control.
1. White Rice (ভাত)
Why it spikes: High glycemic index (GI 89) Swap with: Brown rice or red rice (GI 55) Tip: Mix 50-50 at first. Your taste adjusts in 2 weeks.
2. Refined Flour Paratha & Luchi
Why it spikes: Zero fiber, rapid sugar release Swap with: Whole-wheat paratha or multigrain roti Tip: Add 1 tbsp bran to dough — invisible, but lowers GI.
3. Sweetened Tea with Sugar
Why it spikes: 3–4 tsp sugar = 1 chocolate bar Swap with: Green tea + ½ tsp mishri (rock sugar) or stevia Tip: Keep a small cup — same comfort, half the sugar.
4. Packaged Fruit Juice
Why it spikes: No fiber, 6–8 tsp sugar per glass Swap with: Whole fruit (mango, guava) or coconut water Tip: Eat the fruit, don’t drink it.
5. Mishti (Sweets) After Meals
Why it spikes: Pure sugar + ghee = instant glucose surge Swap with: 1 piece dark chocolate (70%+) or 2 dates Tip: Save mishti for special days, not daily.
Your 3-Day Challenge: Replace one item from this list today. Track your sugar — most patients see a 15–20 mg/dL drop in 72 hours.
Need a custom meal plan? Book a 15-min consult with Dr. Rana Hasan.
