What are the 5 worst foods for blood sugar?

For people who are concerned blood sugar spikessimple eating can feel like trying to defuse a bomb: make the wrong food choice and your serum glucose can explode.

And it’s not just diabetics: high glucose levels, noticed even in “healthy” peopleit can cause serious problems and cost you money insulin sensitivity over time. Reasons for it are not fully understoodbut they can be related to stress, diet, sleep problems, inactivity, and more.

However, once you know which foods cause your blood sugar to spike, it’s easier to minimize glucose spikes. This article will explore five food categories that should be consumed in moderation – if at all – and how they affect blood sugar.

What causes spikes in blood sugar?

The increase in blood glucose is primarily the result of consumption carbohydratesalthough mild changes in blood sugar can result from eating almost anything.

When carbohydrates enter the digestive system, they are broken down and their sugar is absorbed, triggering the release of insulin, which then tells that sugar – now in the form of glucose – where to go. A certain amount of this after a meal is normal.

But too much sugar can trigger too much insulin, which can eventually stop responding to the sugar’s calls, loading the bloodstream with more glucose than the body can metabolize. The result can be weight gain, chronic fatigue, health problems, and more.

Cortisol and blood sugar

A rise in blood sugar can also be a result of stress, which triggers the release of cortisol, a hormone whose job it is to allocate glucose to help you cope with stressful situations.

Constant stress can put the body in a constant state of cortisol release, which can mean a constant state of elevated blood glucose. Nutritional strategies are key to not only reducing blood sugar spikes, but also helping them naturally lowers cortisol.

5 foods that increase blood sugar

It is as important as knowing what to eat to maintain healthy blood sugar is what should be limited or avoided. Helping us make those choices is what it is glycemic indexa scoring system for how likely different foods are to raise serum (blood) glucose.

The glycemic index ranks foods on a scale of 0 to 100, with pure glucose at 100. A GI score of 55 or lower is considered low and therefore unlikely to seriously raise blood sugar. Here are five foods that are likely to exceed that threshold.

1. Caloric sweeteners

Add sugar passes dozens of names and, by its very nature, will have a huge effect on blood glucose. Its most popular forms include:

• Syrup
• Jelly
• Honey
• Caramel
• Molasses
• Cane juice
• Raw, brown or granulated sugar

The sugar in most nutritional sweeteners consists of glucose, fructose, or a combination of both. Complicating matters, glucose is the highest-rated food on the glycemic index, while fructose hardly raises blood sugar at all. But getting too much of both it can be harmful to your health.

Does honey increase blood sugar?

There is a debate about the effect of honey on blood sugar, with some studies determine that it may have a moderate effect, and others find the evidence is inconclusive. National Institutes of Health results among 70 on the glycemic index, so the best course of action — as always — is moderation in the consumption of honey or any other caloric sweetener.

Does maple syrup raise blood sugar?

Due to the fructose content, pure Canadian maple syrup sneaks in just below the threshold for a low-glycemic index food at 54. It’s calorie-dense, however, so a little can go a long way in raising blood sugar levels. On the other hand, “maple flavored” syrup is usually processed using corn syrup and comes at a higher glycemic cost.

Does agave raise blood sugar?

Composed mostly of fructose, the sugar in agave syrup (or nectar) does not raise blood glucose as quickly in the short term as many other caloric sweeteners. However, some believe that this is indeed the case more harmful than regular sugar overall.

This is because fructose, unlike glucose, is metabolized in the liver, which can become overloaded over time. When this happens, the liver turns excess fructose into fat, which can lead to chronic high blood sugar. That’s why it’s important to get fruit sugar from whole fruits, which contain fibers that bind to fructose, slowing down its absorption.

Does coconut sugar raise blood sugar?

Coconut sugar, which is obtained from the sap of the coconut palm, as opposed to the fruit itself, is advertised as a better alternative to table sugar. It’s because of that a significant amount inulin, species soluble fiber which makes acute spikes in blood sugar less likely by slowing absorption. But at the end of the day, coconut sugar is still sugar and should be used sparingly.

Does stevia raise blood sugar?

Clean Stevia is a natural sugar substitute that contains compounds that are not absorbed organism, so that consumption alone does not affect blood sugar. In addition, products containing stevia may have additives that can increase serum glucose, so it is important check nutrition labels for added sugars.

Does monk fruit increase blood sugar?

Monk fruitalso known as luo han guo, not recognized as a carbohydrate body and, as a result, does not increase blood sugar. As with stevia, it is important to ensure that monk fruit is not overshadowed by other nutritional sweeteners in the ingredient list.

Does sucralose raise blood sugar?

Also known by the commercial name Splenda, the sugar substitute sucralose has not been found to raise blood sugar by itself. however, studies suggest may moderate the glycemic response by influencing the microbiome and requires further research.

Does aspartame raise blood sugar?

Considering its potency, about 200 times sweeter than sugar, aspartame is used in such small quantities that does not contribute directly on the number of calories or blood sugar. However, the intake of this sugar substitute may be associated with an increased risk of weight gain, which ultimately could impair glucose tolerance.

Does erythritol raise blood sugar?

Erythritol is a sugar alcohol which does not contain calories and, as such, has no effect on blood sugar. The downside to most sugar alcohols is that they bypass the digestive system and end up fermenting in the colon, often causing gas and bloating. Erythritol, however, is associated with less of these complications.

2. Sweetened drinks

In general, a good rule of thumb is to avoid calorie intake. Sugary drinks count almost 10 percent of the average American’s daily calorie intake and have little nutritional value. Even worse, their consumption in large quantities can significantly increase blood glucose and insulin concentrations.

• Soda
• Juice
• Coffee drink
• Energy drinks

Does caffeine raise blood sugar?

Impact research caffeine blood sugar is everywhere. Some suggest that 200 mg (about two cups of coffee, or half the recommended daily limit) is the threshold which may reduce insulin sensitivity, while other evidence suggests no significant effect caffeine at all on insulin sensitivity.

however, other research split the difference, concluding that caffeinated coffee consumption may decrease the insulin response in the short term while improving it in the long term. The best way to take care of your glycemic health is to moderate your caffeine intake and avoid added sweeteners that turn a harmless cup of coffee into a decadent watery dessert.

3. Ultra-processed food

In addition to the unhealthy fats, preservatives, artificial ingredients and general scarcity of nutrients common to packaged foods is the sugar that is routinely added during multiple rounds of processing. Ultra processed food they’re usually cheap, convenient, and tragic for blood sugar and overall health. They include:

• Sweet or salty packaged snacks and desserts
• Ice cream
• Candy
• Hot dogs, bacon, sausages and meat delicacies
• Instant soup mixes
• Many ready-to-heat products such as pizza and chicken nuggets

Research found that the more ultra-processed foods a diet contains, the higher the resulting blood glucose levels are likely to be. In fact, a study published by the American Diabetes Association concluded that consumption of ultra-processed foods is associated with a higher risk of type 2 diabetes.

4. White food

A specific form of processing in which complete carbohydrates are found refined into the most polished, marketable and nutritionally bankrupt versions of themselves, typical of food bleaching it turns even the best carbs into “bad” ones. Of this kind refined carbohydrates include:

• Enriched white flour
• White bread
• White rice
• Cake and pastries
• Pasta
• Sweetened breakfast cereal
• Bacon, oyster crackers

During the refining process, these foods lose most of their fiber content and often go through added sugar, which is a one-two punch for those looking to control blood sugar spikes. That is why it is important to combine them with food that is high in protein and/or fibers (more on that below).

5. Alcohol

The effect of alcohol on blood sugar is complicated. It’s easier to keep in mind type of alcohol that you consume and the accompanying carbohydrates it contains.

Alcoholic drinks like tequila and whiskey have no carbohydrates at all, but that can change dramatically with the addition of sugary juice, soda, or margarita mix. meanwhile, craft beer it can contain twice the alcohol and calories of light beer, and it should consume with caution if you are concerned about serum glucose.

Most wines are relatively low in carbohydrates, but all alcohol it has potential to reduce the ability of the liver to regulate blood sugar and should not be consumed on an empty stomach.

Foods that help minimize spikes in blood sugar

As part of a a holistic plan to reduce blood sugar spikesthere are changes you can make to your diet to keep your serum glucose in a healthy range. If you find yourself consuming any of the above foods, combine them with the following to reduce their impact on blood sugar.

Fibers

Including fiber-rich plant foods can help slow the absorption of glucose into the bloodstream, leading to a more gradual rise in blood sugar.

Protein

Adding lean proteins may further moderate blood sugar fluctuations by promoting satiety and reducing the likelihood of overeating.

• A fish
• Turkey
• Chicken
• Plain Greek yogurt

Healthy fats

Less healthy lipids like saturated and trans fats can work against efforts to support normal blood sugar, but are heart-healthy monounsaturated and polyunsaturated fatty acids can further slow the absorption of sugar after consuming carbohydrates.

• Fatty fish
• Avocado
• Nuts and seeds
• Coconut oil and olive oil
• Dark chocolate (70% cocoa or more)