Understanding what food causes high sugar level in blood is crucial for maintaining stable glucose levels and preventing health complications. FOODS.EDU.VN offers comprehensive guides to help you make informed dietary choices. By focusing on a balanced diet and understanding the glycemic index, you can effectively manage blood sugar and improve your overall health.
1. What Types Of Food Directly Lead To Elevated Blood Sugar Levels?
The primary culprits for raising blood sugar levels are foods high in carbohydrates, particularly those that are rapidly digested and absorbed. These include sugary drinks, refined grains, and processed snacks. According to a study published in the “American Journal of Clinical Nutrition,” rapidly digestible carbohydrates cause a more significant spike in blood sugar compared to those digested slowly.
- Sugary Drinks: Sodas, fruit juices (even those without added sugar), and sweetened beverages contain high amounts of simple sugars that are quickly absorbed into the bloodstream.
- Refined Grains: White bread, white rice, pasta made from white flour, and pastries are examples of refined grains. The refining process removes the fiber, causing these foods to be digested quickly.
- Processed Snacks: Cookies, cakes, candy, and other sweets are loaded with sugars and refined carbohydrates, leading to rapid increases in blood sugar.
- Certain Fruits: While fruits are generally healthy, some have a higher glycemic index (GI) and can cause a quicker rise in blood sugar. Examples include watermelon and ripe bananas.
- Starchy Vegetables: Potatoes and corn can raise blood sugar levels more than non-starchy vegetables like broccoli and spinach due to their higher starch content.
2. How Do Different Types Of Carbohydrates Affect Blood Sugar Differently?
Different carbohydrates affect blood sugar levels in distinct ways. Complex carbohydrates, especially those high in fiber, are digested more slowly, leading to a gradual rise in blood sugar, while simple carbohydrates are quickly broken down, causing a rapid spike. A study by the University of Sydney highlights the importance of the glycemic index (GI) in understanding how different foods affect blood glucose levels.
- Simple Carbohydrates: Found in sugary foods like candy, syrups, and refined grains, these are quickly digested and cause a rapid rise in blood sugar. They provide a quick burst of energy but can lead to a subsequent crash.
- Complex Carbohydrates: Found in whole grains, legumes, and vegetables, these take longer to digest due to their fiber content. They provide a more sustained release of energy and help maintain stable blood sugar levels.
- Fiber: A type of complex carbohydrate that the body cannot digest. It slows down the absorption of sugar, helping to prevent rapid spikes in blood sugar levels. Foods high in fiber include whole grains, fruits, vegetables, and legumes.
3. What Is The Glycemic Index (GI) And How Does It Relate To Blood Sugar?
The Glycemic Index (GI) is a ranking system for carbohydrates based on their immediate effect on blood sugar levels. Foods with a high GI are quickly digested and cause a substantial rise in blood sugar, while those with a low GI are digested more slowly, resulting in a more gradual increase. The University of Sydney provides a comprehensive GI database that can help individuals make informed food choices.
- High GI Foods (70 or more): These foods are rapidly digested and absorbed, causing a quick spike in blood sugar. Examples include white bread, white rice, potatoes, and sugary drinks.
- Medium GI Foods (56-69): These foods have a moderate effect on blood sugar levels. Examples include whole wheat bread, brown rice, and sweet potatoes.
- Low GI Foods (55 or less): These foods are digested and absorbed slowly, resulting in a gradual rise in blood sugar. Examples include most fruits and vegetables, legumes, and whole grains like oats and barley.
4. Can Proteins And Fats Also Affect Blood Sugar Levels?
While carbohydrates have the most direct impact on blood sugar, proteins and fats also play a role. Protein can stimulate insulin secretion, and fat can slow down the digestion of carbohydrates, affecting the rate at which sugar enters the bloodstream. Research published in “Diabetes Care” indicates that high-protein diets can improve insulin sensitivity, while high-fat diets may impair glucose metabolism.
- Protein: Protein-rich foods have a minimal impact on blood sugar levels but can stimulate the release of insulin, which helps transport glucose from the blood into cells. Consuming protein with carbohydrates can help slow down the absorption of sugar.
- Fats: Fats do not directly raise blood sugar levels. However, they can slow down the digestion and absorption of carbohydrates, leading to a more gradual and sustained rise in blood sugar. This is why consuming fatty foods with carbohydrates can help prevent rapid spikes.
5. How Does Fiber Content In Food Impact Blood Sugar Regulation?
Fiber is a key nutrient in regulating blood sugar levels. It slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar. Additionally, fiber can improve insulin sensitivity and promote feelings of fullness, which can help with weight management. According to the Mayo Clinic, a high-fiber diet is essential for maintaining stable blood sugar levels and overall health.
- Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance, which can help slow down the absorption of sugar and lower blood cholesterol levels. Good sources of soluble fiber include oats, beans, and apples.
- Insoluble Fiber: This type of fiber does not dissolve in water and adds bulk to the stool, promoting healthy bowel movements. It also helps slow down the absorption of sugar. Good sources of insoluble fiber include whole grains, vegetables, and nuts.
6. What Are Some Low-Glycemic Alternatives To High-Sugar Foods?
Choosing low-glycemic alternatives to high-sugar foods can significantly help in managing blood sugar levels. Swapping out refined grains for whole grains, sugary drinks for water, and processed snacks for whole foods can make a big difference. The American Diabetes Association provides guidelines on food choices for managing blood sugar.
- Instead of White Bread: Opt for whole grain bread, which is higher in fiber and has a lower GI.
- Instead of White Rice: Choose brown rice, quinoa, or barley, which are digested more slowly.
- Instead of Sugary Drinks: Drink water, unsweetened tea, or herbal infusions.
- Instead of Processed Snacks: Snack on nuts, seeds, fruits, or vegetables.
- Instead of Potatoes: Eat sweet potatoes, which have a lower GI and are rich in nutrients.
7. How Do Processed Foods Contribute To High Blood Sugar Levels?
Processed foods often contain high amounts of added sugars, refined grains, and unhealthy fats, all of which can contribute to high blood sugar levels. They are typically low in fiber and nutrients, leading to rapid spikes in blood sugar and potential long-term health problems. A study published in “PLoS One” found that a diet high in processed foods is associated with an increased risk of type 2 diabetes.
- Added Sugars: Many processed foods contain added sugars like high fructose corn syrup, sucrose, and dextrose, which can lead to rapid increases in blood sugar.
- Refined Grains: Processed foods are often made with refined grains, which are low in fiber and quickly digested.
- Unhealthy Fats: Processed foods often contain unhealthy fats, such as trans fats and saturated fats, which can impair glucose metabolism and insulin sensitivity.
- Low Fiber Content: Processed foods are typically low in fiber, which means they do not slow down the absorption of sugar.
8. What Role Does Meal Timing And Frequency Play In Blood Sugar Control?
Meal timing and frequency can significantly impact blood sugar control. Eating regular, balanced meals can help maintain stable blood sugar levels throughout the day. Skipping meals can lead to overeating later, causing large spikes in blood sugar. Research in the “American Journal of Clinical Nutrition” suggests that spreading carbohydrate intake evenly throughout the day can improve glycemic control.
- Regular Meals: Eating meals at consistent times each day helps regulate blood sugar levels and prevents extreme fluctuations.
- Balanced Meals: Each meal should include a mix of carbohydrates, protein, and healthy fats to ensure a slow and steady release of sugar into the bloodstream.
- Snacking: Healthy snacks between meals can help prevent blood sugar levels from dropping too low, especially for individuals with diabetes.
- Portion Control: Eating appropriate portion sizes is essential for managing blood sugar. Overeating can lead to spikes in blood sugar, even with healthy foods.
9. How Can Understanding Food Labels Help In Managing Blood Sugar Levels?
Understanding food labels is crucial for managing blood sugar levels. Food labels provide information on the carbohydrate content, fiber content, added sugars, and glycemic index (if available) of a food product. By carefully reading food labels, individuals can make informed choices about what to eat and how it will affect their blood sugar. The FDA provides detailed guidelines on how to read and understand food labels.
- Carbohydrate Content: Look for the total carbohydrate content per serving and pay attention to the amount of fiber and added sugars.
- Fiber Content: Choose foods that are high in fiber, as fiber helps slow down the absorption of sugar.
- Added Sugars: Limit foods that are high in added sugars, as these can cause rapid spikes in blood sugar.
- Serving Size: Pay attention to the serving size listed on the label and adjust your intake accordingly.
10. What Lifestyle Changes Complement Dietary Changes For Better Blood Sugar Control?
In addition to dietary changes, several lifestyle factors can influence blood sugar control. Regular exercise, stress management, and adequate sleep can all contribute to maintaining stable blood sugar levels. The CDC recommends incorporating regular physical activity and stress-reduction techniques into daily life for better blood sugar management.
- Regular Exercise: Physical activity helps improve insulin sensitivity and lowers blood sugar levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Stress Management: Chronic stress can raise blood sugar levels. Practice stress-reduction techniques such as meditation, yoga, or deep breathing exercises.
- Adequate Sleep: Lack of sleep can impair insulin sensitivity and lead to higher blood sugar levels. Aim for 7-8 hours of quality sleep each night.
- Hydration: Staying hydrated helps regulate blood sugar levels. Drink plenty of water throughout the day.
11. How Does Diabetes Influence The Impact Of Food On Blood Sugar?
For individuals with diabetes, the impact of food on blood sugar is even more pronounced. People with diabetes either don’t produce enough insulin (type 1 diabetes) or their bodies don’t use insulin effectively (type 2 diabetes). This means that managing food intake is crucial for maintaining stable blood sugar levels and preventing complications. The American Diabetes Association provides extensive resources on managing diabetes through diet and lifestyle.
- Type 1 Diabetes: Requires insulin injections to manage blood sugar levels. Individuals with type 1 diabetes need to carefully balance their carbohydrate intake with their insulin dosage.
- Type 2 Diabetes: Can often be managed through diet and exercise, but some individuals may also require medication or insulin. A consistent carbohydrate intake and regular meal times are essential for managing blood sugar.
- Gestational Diabetes: Occurs during pregnancy and typically resolves after delivery. However, it increases the risk of developing type 2 diabetes later in life. Managing blood sugar through diet and exercise is crucial for the health of both the mother and the baby.
12. What Is The Connection Between High-Fructose Corn Syrup And Elevated Blood Sugar?
High-fructose corn syrup (HFCS) is a common sweetener in processed foods and sugary drinks. It is made from corn starch and contains a high proportion of fructose, which is metabolized differently than glucose. Research suggests that HFCS may contribute to insulin resistance and elevated blood sugar levels. A study published in “The American Journal of Clinical Nutrition” found that consuming HFCS can lead to greater increases in postprandial triglycerides compared to glucose.
- Metabolism of Fructose: Fructose is primarily metabolized in the liver, and excessive fructose consumption can lead to fatty liver disease and insulin resistance.
- Added Sugars: HFCS is a type of added sugar, and high intakes of added sugars are associated with an increased risk of obesity, type 2 diabetes, and heart disease.
- Prevalence in Processed Foods: HFCS is commonly found in sodas, processed snacks, and baked goods, making it a significant contributor to overall sugar intake.
13. Are There Specific Cooking Methods That Can Affect A Food’s Impact On Blood Sugar?
Yes, the way food is cooked can affect its impact on blood sugar levels. Cooking methods that break down carbohydrates more quickly can lead to a higher glycemic response. Conversely, methods that preserve the structure of carbohydrates can help lower the glycemic impact.
- Boiling vs. Baking: Boiling vegetables like potatoes can increase their glycemic index compared to baking them, as boiling can cause the starches to gelatinize more readily.
- Roasting with Skin: Roasting vegetables like sweet potatoes with the skin on can help slow down carbohydrate absorption due to the fiber content in the skin.
- Adding Acidic Ingredients: Marinating foods with acidic ingredients like vinegar or lemon juice can help lower their glycemic impact by slowing down starch digestion.
14. How Do Artificial Sweeteners Influence Blood Sugar Management?
Artificial sweeteners are often used as a sugar substitute to reduce calorie and carbohydrate intake. While they don’t directly raise blood sugar levels, some studies suggest that they can indirectly affect blood sugar control.
- Impact on Gut Microbiome: Some research indicates that artificial sweeteners can alter the gut microbiome, which may lead to insulin resistance and impaired glucose metabolism.
- Compensation Effect: The use of artificial sweeteners may lead to a “compensation effect,” where individuals consume more calories from other sources, negating the potential benefits.
- Psychological Effects: Artificial sweeteners may not provide the same level of satisfaction as natural sugars, which can lead to cravings and overeating.
15. Can Certain Medical Conditions Affect How Food Impacts Blood Sugar Levels?
Yes, certain medical conditions can significantly impact how food affects blood sugar levels. Conditions such as insulin resistance, polycystic ovary syndrome (PCOS), and Cushing’s syndrome can all interfere with glucose metabolism and insulin sensitivity.
- Insulin Resistance: Occurs when cells become less responsive to insulin, leading to elevated blood sugar levels. It is often associated with obesity, inactivity, and genetic factors.
- Polycystic Ovary Syndrome (PCOS): A hormonal disorder that can cause insulin resistance and increase the risk of type 2 diabetes.
- Cushing’s Syndrome: A rare condition caused by prolonged exposure to high levels of cortisol, which can lead to insulin resistance and elevated blood sugar levels.
16. What Are The Benefits Of Consuming Foods With A Low Glycemic Load?
Consuming foods with a low glycemic load (GL) can offer numerous health benefits, including improved blood sugar control, weight management, and reduced risk of chronic diseases. The glycemic load takes into account both the GI of a food and the amount of carbohydrates per serving.
- Improved Blood Sugar Control: Low GL foods cause a more gradual rise in blood sugar, helping to prevent spikes and crashes.
- Weight Management: Low GL foods promote feelings of fullness and can help reduce overall calorie intake.
- Reduced Risk of Chronic Diseases: A diet high in low GL foods is associated with a lower risk of type 2 diabetes, heart disease, and certain types of cancer.
17. How Do Portion Sizes Affect Blood Sugar Regulation?
The size of your portions has a direct impact on blood sugar regulation. Larger portions mean more carbohydrates, which translate to a higher blood sugar response. Even healthy foods can cause elevated blood sugar if consumed in excessive amounts.
- Recommended Portion Sizes: Understanding recommended portion sizes for different food groups can help you manage your carbohydrate intake effectively.
- Using Smaller Plates: Eating from smaller plates can help reduce portion sizes and prevent overeating.
- Measuring Food: Using measuring cups and spoons can ensure accurate portion control.
18. Can The Order In Which You Eat Foods Affect Blood Sugar Levels?
Interestingly, the order in which you eat your food can also influence blood sugar levels. Eating protein and vegetables before carbohydrates can help slow down the absorption of sugar and prevent rapid spikes.
- Protein and Vegetables First: Starting your meal with protein and non-starchy vegetables can help stimulate the release of hormones that slow down gastric emptying and improve insulin sensitivity.
- Carbohydrates Last: Consuming carbohydrates at the end of the meal can lead to a more gradual rise in blood sugar.
19. How Does Meal Preparation Impact The Glycemic Index Of Food?
The way you prepare your meals can significantly affect the glycemic index (GI) of the food. Certain cooking methods can break down complex carbohydrates into simpler sugars, leading to a higher GI.
- Overcooking: Overcooking foods, especially starchy vegetables like potatoes, can increase their GI.
- Processing: Heavily processed foods tend to have a higher GI due to the breakdown of fibers and complex carbohydrates.
- Adding Fats and Acids: Adding healthy fats or acids like vinegar to meals can help lower the GI by slowing down digestion.
20. What Role Do Artificial Sweeteners Play In Regulating Blood Glucose Levels?
Artificial sweeteners are often used as a substitute for sugar to reduce calorie and carbohydrate intake. While they do not directly raise blood glucose levels, their long-term effects on blood sugar regulation are still debated.
- Non-Nutritive Sweeteners: These sweeteners provide little to no calories and do not cause a significant rise in blood glucose levels.
- Gut Microbiome: Some studies suggest that artificial sweeteners can alter the gut microbiome, potentially leading to glucose intolerance and insulin resistance.
- Psychological Impact: The use of artificial sweeteners may affect taste preferences and lead to an increased craving for sweet foods, which could indirectly affect blood sugar levels.
21. How Can Stress Impact Blood Sugar Levels And Dietary Choices?
Stress can significantly impact blood sugar levels and dietary choices. When stressed, the body releases hormones like cortisol and adrenaline, which can increase blood glucose levels.
- Hormonal Effects: Cortisol and adrenaline can inhibit insulin production and increase the release of glucose from the liver.
- Emotional Eating: Stress can lead to emotional eating, where individuals turn to comfort foods that are often high in sugar and unhealthy fats.
- Poor Food Choices: During times of stress, people may make poor dietary choices, opting for convenience foods that are typically high in calories, sugar, and fat.
22. What Are Some Practical Tips For Dining Out While Managing Blood Sugar?
Dining out can be challenging when trying to manage blood sugar levels, but with careful planning and mindful choices, it is possible to enjoy meals out without significant spikes in blood glucose.
- Plan Ahead: Review the restaurant’s menu online before you go to identify healthier options.
- Choose Wisely: Opt for grilled, baked, or steamed dishes instead of fried foods.
- Control Portions: Be mindful of portion sizes and consider sharing a dish or taking leftovers home.
- Request Modifications: Don’t hesitate to ask for modifications, such as extra vegetables, sauces on the side, or substitutions for high-carbohydrate sides.
23. How Does Physical Activity Influence Blood Sugar Levels After Eating?
Physical activity plays a crucial role in regulating blood sugar levels after eating. Exercise helps improve insulin sensitivity and promotes the uptake of glucose by muscles, reducing the amount of glucose in the bloodstream.
- Improved Insulin Sensitivity: Regular physical activity makes cells more responsive to insulin, allowing glucose to be used more effectively.
- Glucose Uptake: Exercise increases the uptake of glucose by muscles, helping to lower blood sugar levels.
- Timing of Exercise: Engaging in physical activity shortly after eating can help prevent postprandial spikes in blood glucose.
24. What Are The Best Types Of Snacks For Maintaining Stable Blood Sugar?
Choosing the right snacks is essential for maintaining stable blood sugar levels between meals. The best snacks are those that are low in carbohydrates, high in fiber, protein, and healthy fats.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats, fiber, and protein.
- Vegetables with Hummus: Non-starchy vegetables like carrots, celery, and bell peppers paired with hummus provide fiber and protein.
- Greek Yogurt: Plain Greek yogurt is high in protein and low in carbohydrates, making it a great option for stabilizing blood sugar.
- Hard-Boiled Eggs: Eggs are a good source of protein and healthy fats.
25. How Can A Continuous Glucose Monitor (CGM) Aid In Dietary Management?
A continuous glucose monitor (CGM) is a device that tracks glucose levels in real-time, providing valuable insights into how different foods and activities affect blood sugar.
- Real-Time Data: CGMs provide continuous data on glucose levels, allowing individuals to see how their blood sugar responds to different foods and activities.
- Personalized Insights: CGMs help individuals identify specific foods that cause significant spikes in their blood sugar, enabling them to make more informed dietary choices.
- Improved Management: CGMs can improve overall diabetes management by providing a comprehensive understanding of glucose patterns.
26. What Is The Role Of Gut Health In Blood Sugar Regulation?
The gut microbiome, the community of microorganisms living in the digestive tract, plays a significant role in blood sugar regulation. An imbalance in gut bacteria can contribute to insulin resistance and impaired glucose metabolism.
- Gut Bacteria Diversity: A diverse and balanced gut microbiome is associated with improved insulin sensitivity and better blood sugar control.
- Fiber Fermentation: Gut bacteria ferment dietary fiber, producing short-chain fatty acids (SCFAs) that can improve insulin sensitivity and reduce inflammation.
- Probiotics: Consuming probiotics, beneficial bacteria found in fermented foods, may help improve gut health and blood sugar regulation.
27. How Can Reading Food Labels Help You Make Healthier Choices?
Reading food labels is a critical skill for anyone looking to manage their blood sugar levels. Food labels provide detailed information about the nutritional content of a product, including carbohydrates, sugar, fiber, and fat.
- Carbohydrate Content: Pay attention to the total carbohydrate content and the amount of fiber and added sugars.
- Fiber Content: Choose foods that are high in fiber, as fiber helps slow down the absorption of glucose.
- Added Sugars: Limit foods that are high in added sugars, as these can cause rapid spikes in blood sugar.
- Serving Size: Be aware of the serving size and adjust your intake accordingly.
28. What Are Some Strategies For Meal Planning To Maintain Stable Blood Sugar?
Effective meal planning is essential for maintaining stable blood sugar levels. Planning meals in advance can help ensure a balanced intake of carbohydrates, protein, and fats, and prevent impulsive, unhealthy food choices.
- Set Realistic Goals: Start by setting small, achievable goals, such as planning one or two meals per week.
- Create a Menu: Develop a weekly menu that includes a variety of nutrient-rich foods.
- Make a Shopping List: Create a detailed shopping list based on your menu to avoid impulse purchases.
- Prepare in Advance: Prepare meals in advance when possible to save time and ensure healthy options are readily available.
29. How Can You Adjust Recipes To Lower Their Glycemic Impact?
Many recipes can be adjusted to lower their glycemic impact, making them more suitable for people managing their blood sugar levels.
- Swap Refined Grains: Replace white flour with whole wheat flour, white rice with brown rice, and regular pasta with whole wheat or legume-based pasta.
- Reduce Sugar: Use natural sweeteners like stevia or erythritol in moderation, or reduce the amount of sugar called for in the recipe.
- Add Fiber: Increase the fiber content by adding vegetables, beans, or whole grains to the recipe.
- Include Healthy Fats: Incorporate healthy fats like olive oil, avocado, or nuts to slow down digestion and lower the glycemic response.
30. What Are Some Common Myths About Food And Blood Sugar Levels?
There are several common myths about food and blood sugar levels that can lead to confusion and poor dietary choices.
- Myth: All fruits are bad for blood sugar: While some fruits are higher in sugar than others, most fruits are packed with vitamins, minerals, and fiber, making them a healthy addition to a balanced diet.
- Myth: You should avoid all carbohydrates: Carbohydrates are an essential source of energy. The key is to choose complex carbohydrates like whole grains, vegetables, and legumes over refined carbohydrates.
- Myth: Eating fat is always bad for blood sugar: Healthy fats can help slow down the absorption of glucose and prevent rapid spikes in blood sugar.
- Myth: Artificial sweeteners are a healthy alternative to sugar: While artificial sweeteners do not raise blood sugar levels directly, they may have other negative effects on health.
FAQ Section
- Q1: Which foods should I avoid to keep my blood sugar level stable?
- To maintain stable blood sugar, avoid sugary drinks, refined grains, processed snacks, and high-GI fruits like watermelon.
- Q2: How does fiber help in controlling blood sugar levels?
- Fiber slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar.
- Q3: What is the glycemic index, and why is it important?
- The glycemic index (GI) ranks carbohydrates based on their effect on blood sugar levels, helping you choose foods that cause a gradual rise in blood sugar.
- Q4: Can protein and fats affect blood sugar levels?
- Yes, protein can stimulate insulin secretion, and fat can slow down the digestion of carbohydrates, affecting blood sugar levels.
- Q5: What are some low-glycemic alternatives to high-sugar foods?
- Opt for whole grain bread instead of white bread, brown rice instead of white rice, and water instead of sugary drinks.
- Q6: How do processed foods contribute to high blood sugar levels?
- Processed foods often contain high amounts of added sugars, refined grains, and unhealthy fats, leading to rapid spikes in blood sugar.
- Q7: What role does meal timing play in blood sugar control?
- Eating regular, balanced meals can help maintain stable blood sugar levels throughout the day.
- Q8: How can understanding food labels help in managing blood sugar levels?
- Food labels provide information on carbohydrate, fiber, and sugar content, helping you make informed choices.
- Q9: What lifestyle changes complement dietary changes for better blood sugar control?
- Regular exercise, stress management, and adequate sleep can all contribute to maintaining stable blood sugar levels.
- Q10: How does diabetes influence the impact of food on blood sugar?
- For individuals with diabetes, managing food intake is crucial for maintaining stable blood sugar levels and preventing complications.
Understanding what food causes high sugar level in blood is essential for maintaining optimal health. By making informed dietary choices, managing meal timing, and incorporating lifestyle changes, you can effectively regulate blood sugar levels and reduce the risk of health complications. Visit FOODS.EDU.VN for more in-depth articles, delicious low-glycemic recipes, and expert advice on nutrition and healthy eating.
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