When about blood sugar, spikes are the enemy. A sudden rise in blood sugar can leave you feeling tired, cranky and craving sweets. It can also lead to serious health problems over time, including diabetes.
There are many things that can cause your blood sugar to spike, including what you eat and drink. Here are some of the worst offenders:
1) Simple Carbohydrates: Foods like white bread, pasta and rice are made of simple carbohydrates that the body converts into glucose (sugar) very quickly. This causes a rapid rise in blood sugar levels which can be difficult to manage.
2) Refined Sugars: Foods like candy, cookies and cake are loaded with refined sugars which cause a quick spike in blood sugar levels followed by a crash soon after. These foods should be avoided if you’re trying to keep your blood sugar stable.
3) Alcohol: Drinking alcohol can cause your blood sugar to drop suddenly and then rebound or “spike” shortly after. This roller coaster ride is hard on your body and can lead to serious health complications over time. If you must drink alcohol, do so in moderation and always with food to help stabilize your blood sugar levels.
Sugary drinks, such as soda, juices, and sports drinks
Sugary drinks are one of the leading causes of blood sugar spikes. When you consume sugary drinks, your body breaks down the sugars into glucose and fructose. Glucose is then absorbed into your bloodstream, causing your blood sugar level to rise. Fructose is metabolized by your liver and turned into fat. This can lead to insulin resistance, which is a major contributor to type 2 diabetes.
In addition to raising your blood sugar levels, sugary drinks can also cause weight gain and other health problems. If you’re looking to avoid blood sugar spikes, it’s best to avoid sugary drinks altogether. Water is the best choice for hydration, but unsweetened tea or coffee are also good options.
Processed foods and baked goods, which often contain trans fats
Processed foods and baked goods are often loaded with trans fats, which can cause serious health problems.
Trans fats are created when manufacturers add hydrogen to vegetable oils in order to solidify them. This process is called “hydrogenation”. Trans fats can be found in margarine, shortening, and many types of cooking oils. They are also present in processed foods such as cookies, crackers, cakes, and other baked goods.
Trans fats increase the levels of “bad” cholesterol (LDL) in the blood and decrease the levels of “good” cholesterol (HDL). This increases the risk for heart disease and stroke. In addition, trans fats raise triglyceride levels, which is another risk factor for heart disease.
The good news is that there are alternative oils that do not contain trans fats. These include olive oil, canola oil, and vegetable oils made from sunflower seeds or safflower seeds. When shopping for cooking oils, always check the label to make sure that it does not contain any trans fat.
White rice, bread, and pasta
White rice is a starchy food that is made from refined grains. It has a high glycemic index, which means that it causes blood sugar levels to spike when consumed. Bread and pasta are also made from refined grains and have a high glycemic index. These foods should be avoided or limited if you are trying to keep your blood sugar levels under control.
Breakfast cereals with added sugar
Breakfast cereals with added sugar can cause blood sugar spikes in some people. This is because the body breaks down the sugar into glucose, which then enters the bloodstream and causes a spike in blood sugar levels. Some breakfast cereals have more added sugar than others, so it is important to read the nutrition label to see how much sugar is in a cereal.
Yogurts with added sugar
Yogurts with added sugar can cause blood sugar spikes because the sugar is quickly absorbed into the bloodstream. This can lead to a spike in blood sugar levels and a resulting drop in energy levels.
Honey and maple syrup
In general, carbohydrates raise blood sugar levels. The type of carbohydrate, as well as the amount consumed, affects blood sugar levels the most. Simple carbohydrates are absorbed quickly and cause a more rapid rise in blood sugar levels than complex carbohydrates.
Honey and maple syrup are two types of simple carbohydrates. Both are made up of fructose and glucose, which the body converts to energy. Because they’re simple sugars, they’re absorbed quickly into the bloodstream and cause a rapid rise in blood sugar levels.
If you have diabetes or are at risk for developing diabetes, it’s important to monitor your intake of honey and maple syrup. Consuming too much can lead to spikes in blood sugar levels that can be difficult to control.