What are the 5 foods that have the worst impact on blood sugar?

For those who care blood sugar spikejust eating can feel like trying to defuse a bomb: Choose the wrong food, and your blood sugar will spike.

They’re not just diabetics: high blood sugar levels observed Even “healthy” peoplecan cause serious problems and cost you insulin sensitivity over time. reason for doing this not fully understoodbut they can be related to stress, diet, sleep problems, lack of activity, etc.

However, it’s easier to reduce blood sugar spikes when you know which foods cause them to spike. This article will look at five categories of foods that should be eaten in moderation (if any) and how they affect blood sugar.

What causes blood sugar to spike?

The increase in blood sugar is mainly caused by eating carbohydratealthough eating almost anything can cause slight changes in blood sugar.

When carbohydrates enter the digestive system, they are broken down and the sugar in them is absorbed, triggering the release of insulin, which then tells the sugar (now in the form of glucose) where to go. It is normal to eat a certain amount of this food after a meal.

But too much sugar triggers too much insulin, and over time, insulin stops responding to sugar’s call, leaving more glucose in the blood than the body can metabolize. The results can be weight gain, chronic fatigue, health problems, and more.

Cortisol and blood sugar

Blood sugar spikes can also be caused by stress, which triggers the release of cortisol, a hormone that uses glucose to provide you with energy to get through stressful situations.

Ongoing stress puts the body in a state of constant cortisol release, which can mean a persistently elevated blood sugar state. Dietary strategies are critical not only to help reduce blood sugar spikes, but also to help Reduce cortisol naturally.

5 foods that increase blood sugar

It is equally important to understand What to eat to maintain healthy blood sugar should be limited or avoided. What helps us make these choices is glycemic indexa scoring system that measures the likelihood of different foods to raise serum (blood sugar).

The glycemic index ranks foods on a scale of 0 to 100, with pure glucose giving a score of 100. Here are five foods most likely to exceed that threshold.

1. Caloric sweeteners

add sugar go through dozens of names And, by its very nature, has a huge impact on blood sugar. Its most popular forms include:

• syrup
• jelly
• Honey
• caramel
• molasses
• sugarcane juice
• Raw, brown or granulated sugar

The sugar in most nutritional sweeteners is made up of glucose, fructose, or a combination of the two. To make things more complicated, glucose is the food with the highest glycemic index, while fructose barely raises blood sugar. but get too much May be harmful to your health.

Does honey raise blood sugar?

There is controversy about the effect of honey on blood sugar, some research found that it may have regulatory effects, and others found The evidence is inconclusive. National Institutes of Health Honey score 70 glycemic index, so your best bet, as always, is to consume honey or any other caloric sweetener in moderation.

Does maple syrup raise blood sugar?

Due to its fructose content, pure Canadian maple syrup sneak into slightly below the threshold for hypoglycemic foods (54). On the other hand, “maple-flavored” syrup is usually processed using corn syrup, which has higher blood sugar costs.

Does agave raise blood sugar?

The sugar in agave syrup (or nectar) is primarily composed of fructose, which does not tend to raise blood sugar in the short term like many other caloric sweeteners. However, some people believe that this is actually More harmful than regular sugar Comprehensive.

This is because fructose, unlike glucose, is metabolized in the liver, which can become overloaded over time. When this happens, the liver converts excess fructose into fat, potentially causing longer-term increases in blood sugar. That’s why it’s important to get fructose from whole fruit, because fruit contains fiber that binds to fructose, slowing its absorption.

Does coconut sugar raise blood sugar?

Coconut sugar is extracted from the sap of the coconut tree, rather than the coconut itself, and is considered a better alternative to table sugar. This is due to its A lot Inulin, a kind soluble fiber By slowing absorption, the likelihood of acute blood sugar spikes is reduced. But at the end of the day, coconut sugar is still sugar and should be used with caution.

Does stevia raise blood sugar?

pure Stevia is a natural sugar substitute containing the following compounds not absorbed Therefore, eating it alone will not affect blood sugar. That said, products containing stevia may also contain additives that can raise blood sugar, so it’s important to Check nutrition labels Add sugar.

Does monk fruit cause blood sugar to rise?

Luo Han Guoalso known as luo han guo, Not considered a carbohydrate It is absorbed by the body and therefore does not cause blood sugar to rise. As with stevia, it’s important to make sure monk fruit isn’t overshadowed by other nutritional sweeteners in the ingredient list.

Does sucralose raise blood sugar?

The sugar substitute sucralose, also known as Splenda, has not been found to raise blood sugar itself. However, Research shows It may impair glycemic response by affecting the microbiome and deserves further study.

Does aspartame raise blood sugar?

Since aspartame is 200 times sweeter than sugar, its dosage is very small Didn’t directly contribute much Calorie or blood sugar count. However, consuming this sugar substitute may increase your risk of weight gain, which may ultimately increase your risk of weight gain. Impair glucose tolerance.

Does erythritol raise blood sugar?

Erythritol is a Sugar alcohol Contains no calories and therefore has no effect on blood sugar. The disadvantage of most sugar alcohols is that they bypass the digestive system and end up fermenting in the colon, often causing gas and bloating. However, erythritol is associated with less these complications.

2. Sugary drinks

In general, it’s a good rule to avoid eating calories. Sugary drinks account for nearly 10% It accounts for half of the average American’s daily calorie intake and has virtually no nutritional value. To make matters worse, they consume a lot of can significantly increase Blood glucose and insulin concentrations.

• soda
• juice
• coffee drinks
• energy drink

Does caffeine raise blood sugar?

research impact caffeine The impact on blood sugar is everywhere. Some recommend 200 mg (about two cups of coffee, or half the recommended daily amount) is the threshold Insulin sensitivity may be impaired, and other evidence suggests no significant effect Caffeine has no effect on insulin sensitivity at all.

still, Other research The conclusion is that drinking caffeinated coffee may impair insulin responses in the short term but improve insulin responses in the long term. The best way to keep your blood sugar health in check is to consume caffeine in moderation and avoid added sweeteners that can turn a harmless cup of coffee into a decadent, watery dessert.

3. Ultra-processed foods

In addition to the unhealthy fats, preservatives, artificial ingredients and general nutrient deficiencies common in packaged foods, sugar is often added during multiple rounds of processing. ultra-processed foods Often cheap and convenient, but miserable for blood sugar and overall health. They include:

• Sweet or savory packaged snacks and desserts
• ice cream
• candy
• Hot dogs, bacon, sausages and deli meats
• instant soup
• Many ready-to-heat products such as pizza and chicken nuggets

Research Studies have found that the more ultra-processed foods in your diet, the higher your blood sugar levels are likely to be. In fact, a study The American Diabetes Association has concluded that eating ultra-processed foods increases the risk of type 2 diabetes.

4. White food

A special processed form in which once intact carbohydrates are refined Food whitening is often the most refined, best-selling, and nutritionally valuable version Even the best carbohydrates can turn “bad”. These kinds of refined carbohydrates include:

• Fortified white flour
• white bread
• white rice
• Cakes and pastries
• pasta
• Sweetened Breakfast Cereals
• Sprinkle salt, oyster crackers

During the refining process, these foods lose much of their fiber content and often have added sugar, which can be a one-two punch for people who want to control blood sugar spikes. This makes it important to combine them with the following foods High protein content and/or fiber (More on that below).

5.Alcohol

Alcohol’s effects on blood sugar are complex. It’s easier to remember Alcohol type The foods you consume and the carbohydrates they contain.

Spirits like tequila and whiskey contain no carbs at all, but by adding sugary juice, soda, or margarita mix, that changes dramatically. at the same time, craft beer It has twice the alcohol content and calories of light beer and should Eat with caution If you are worried about blood sugar.

Most wines are relatively low in carbohydrates, but all alcohol Have potential It will reduce the liver’s ability to regulate blood sugar and should not be consumed on an empty stomach.

Foods to help minimize blood sugar spikes

as a A holistic plan to reduce blood sugar spikesyou can make some changes to your diet to help keep your blood sugar levels within a healthy range. If you find yourself consuming any of the above foods, combine them with the following foods to minimize their impact on blood sugar.

fiber

Consuming fiber-rich plant foods can help slow the absorption of glucose into the blood, causing a gradual rise in blood sugar.

protein

Add to lean protein Blood sugar fluctuations can be further alleviated by promoting feelings of fullness and reducing the likelihood of overeating.

• fish
• turkey
• chicken
• Original Greek Yogurt

healthy fats

Less healthy lipids like saturated fat and trans fat may hinder efforts to maintain normal blood sugar but are good for heart health Monounsaturated and polyunsaturated fatty acids Eating carbohydrates can further slow down the absorption of sugar.

• Fat fish
• avocado
• Nuts and seeds
• Coconut oil and olive oil
• Dark chocolate (70% cocoa or higher)