Keeping your blood sugar in check is crucial for maintaining steady energy levels and overall health. But did you know that some everyday foods and drinks can cause major spikes? These lashes may turn into crashes and cravings, which can lead to long-term health risks. Here are 12 foods that can send your blood sugar soaring.
12. Energy Drinks
There are some days when we feel that our energy is too low, so we ask for help from Energy Drinks. However, they have high amounts of sugar that can enter our bloodstream and cause a sudden rise in glucose levels. Also, the caffeine from the drink may contribute to the spike in insulin sensitivity. Always choose water or eat a balanced meal.
11. White Bread
Sadly, you might have to say goodbye to White Bread for breakfast as it is found with a high glycemic index. When digested rapidly, it causes blood sugar to spike since it’s high in sugar but low in quality carbohydrates. Blood sugar spike from White Bread eventually leads you to feeling tired and sluggish. Instead, opt for sourdough or grain rye bread.
10. Fruit Juice
While Fruit Juice may appear healthy as it’s much better than soda, we must always remember that there’s still concentrated sugar in it. It contains a high glycemic index, which causes a rapid increase in blood sugar. Also, consuming too much of it may cause hyperglycemia, especially in people suffering from diabetes. Instead, opt for fresh fruits.
9. Bagels
A lot of Bagels claim to be low-fat, making us think that they’re a better option than white bread. Still, they cause blood sugar spikes due to refined flour that gets absorbed pretty quickly. You must limit your Bagel intake and make sure to add avocados or salmon to slow down digestion.
8. Starchy Vegetables
Too bad, you might have to avoid potatoes, peas and corn as they’re considered as Starchy Vegetables. They contain a high amount of carbohydrates. But you don’t have to fully give them up as balance is key. If you consume any starchy vegetable, pair it with low-GL foods like lean protein and healthy fats. A serving of winter squash and shredded chicken with cheese will do.
7. Non-Dairy Milk
While the usual dairy milk has carbs, it has low GI but it can’t be the same with Non-Dairy Milk. One of its key ingredients is oat milk, which is very high in sugar. In fact, it has a GI of 86 — 86 percent. The nutrition varies per brand, so make sure you’ve checked the label before purchasing.
6. Breakfast Cereals
Breakfast Cereals are very much high in sugar and refined carbohydrates which may possibly spike blood sugar. This combination is a culprit in the appearance of high glycemic index (GI) in cereals. With this, it’s a must to check the label to check for added sugar, GI, and portion sizes. Always choose the lesser to none.
5. French Fries
French Fries belong to the starchy vegetable family since they’re made out of potatoes. They turn into glucose in your body when consumed due to carbohydrates. French Fries being deep-fried in oil makes matters worse as they contribute to unhealthy fats in your body. Choose non-starchy veggies and avoid fried appetizers at all costs.
4. Ketchup
Unfortunately, everyone’s favorite Ketchup condiment raises blood sugar due to the added hidden sugars in it. They contain high fructose corn syrup or evaporated cane juice as sweeteners. It even overshadows the lycopene, a supposed health benefit from tomatoes, which is bad. The nutrients label will be your best friend; always check in for hidden sugars or better, opt for no sugar at all.
3. White Pasta
White Pasta is made out of refined white flour, which is an easily digestible starch. Since these soft foods are easily digestible, they can cause overeating that will result in raising your blood sugar level. Instead, opt for “good carbs” that are made out of whole grain with no added sugar.
2. Pre-made Veggie Burgers
Surprisingly, Pre-made Veggie Burgers in groceries can be a culprit in raising your blood sugar levels. Why? They’re a highly processed food with additives and refined seed oils. Instead, you can opt for a spicy veggie burger with mushrooms and walnuts. Trade the bun for a lettuce wrap.
1. Grapes
It’s time to cross out Grapes from your grocery shopping list, as they’re considered the worst fruits for metabolic health. They’re found to be high in sugar and low in fiber, which spikes blood sugar levels. Swap them out for raspberries, which are high in fiber but low in sugar.