When it comes to managing blood sugar levels, the foods we consume play a crucial role. There are certain foods that can cause rapid spikes in blood sugar, leading to potential health problems such as diabetes and other metabolic disorders. It’s important to be aware of the 5 worst foods for blood sugar so you can make informed choices about your diet.
Sugary Drinks
Sugary drinks like sodas, fruit juices, and energy drinks are some of the worst offenders when it comes to blood sugar spikes. These beverages are loaded with added sugars that can quickly raise blood glucose levels. The body absorbs liquid sugar much faster than solid food, leading to a rapid increase in blood sugar followed by a crash. It’s best to opt for water, herbal teas, or unsweetened beverages to help maintain stable blood sugar levels.
The GI measures how quickly a carbohydrate-containing food raises blood sugar levels. Low-GI foods (those below 55) are digested more slowly, causing a gradual rise in blood sugar levels, which is safer for diabetics. Navigating the world of nutrition is like setting sail on a vast ocean with a compass but no map. Every new study is a beacon of hope or a siren’s call, and every new fad diet a gust threatening to topple you. For those with diabetes or anyone keenly monitoring their blood sugar levels, the waters are even more treacherous. While vegetables are generally considered a cornerstone of a healthy diet, not all veggies play nice with your blood sugar.
All those carbs’from the pancakes and syrup’add up quickly and there isn’t a lot of fiber to slow down the absorption into your bloodstream. A large portion of butter on top makes a pancake breakfast higher in saturated fat. Several mobile apps can help people with diabetes count the carbs in their food and estimate their sugar levels. Some work similarly to a food diary, where the user inputs nutritional information from the food they eat.
Many adults have a lactose intolerance, making dairy sugars difficult to digest. All forms of sugar allow bacteria to multiply and grow, promoting tooth decay. Consuming foods and beverages with either natural or added sugars increases the chances that you will develop cavities, especially if you don’t practice good oral hygiene. She went on to earn a master’s degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes.
Processed Foods
An easy way to add cacao to the diet is by eating dark chocolate, which contains more cacao than milk chocolate. However, dark chocolate still contains sugar, and consuming too much of it might still cause a spike in blood sugar. Cacao contains flavonoids, which may help regulate blood sugar levels. A 2017 review points to the findings of several small studies, which suggest that cacao may help with insulin resistance and slow the progression of type 2 diabetes.
Processed foods such as white bread, pastries, and chips are high in refined carbohydrates that can wreak havoc on blood sugar levels. These foods are quickly digested and can cause a sharp rise in blood glucose. Additionally, processed foods often contain unhealthy fats and additives that can further impact blood sugar regulation. Choosing whole, unprocessed foods like fruits, vegetables, and whole grains can help stabilize blood sugar levels.
People with diabetes can be active, even if they take insulin or use technology such as insulin pumps. If you are not taking insulin, you may not need to count carbs when using the plate method. Fish and other animal proteins do not typically have GI scores because they do not contain carbohydrates.
You may worry that having diabetes means giving up foods and drinks you enjoy. The good news is you can still have your favorite foods and drinks, but you might need to have them in smaller portions or enjoy them less often. By Lindsey DeSoto, RD, LDDesoto is a registered dietitian specializing in nutrition and health and wellness content. As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts. Coconut sugar, or palm sugar, is a sweetener derived from the sap of the palm tree.
Everyone is different, though, so it’s important to talk to your doc about your personal limits. What’s more, alcohol doesn’t mix well with certain diabetes medications, says Sheth. You can enjoy processed fruit in moderation, but the serving size may make other options more appealing and filling.
Trans Fats
Foods high in trans fats, such as fried foods, baked goods, and margarine, can also negatively affect blood sugar levels. Trans fats have been linked to insulin resistance, a condition in which the body’s cells become less responsive to insulin, leading to elevated blood sugar levels. It’s important to limit consumption of trans fats and opt for healthier fats like those found in avocados, nuts, and olive oil.
Sweetened Cereals
Breakfast cereals that are loaded with sugar are another culprit when it comes to blood sugar spikes. These cereals often contain little fiber and protein, which can help slow down the absorption of sugar into the bloodstream. Instead, choose whole grain cereals that are low in added sugars and high in fiber to help maintain stable blood sugar levels throughout the day.
Highly Processed Meats
Highly processed meats like bacon, sausage, and deli meats are often packed with added sugars, preservatives, and unhealthy fats that can disrupt blood sugar levels. These meats can also be high in sodium, which can further exacerbate blood sugar imbalances. Opt for lean proteins like chicken, fish, and tofu instead of highly processed meats to help support healthy blood sugar levels.
By avoiding these 5 worst foods for blood sugar, you can help maintain stable glucose levels and reduce your risk of developing metabolic disorders like diabetes. Making mindful choices about the foods you eat can have a significant impact on your overall health and well-being.
