For people concerned about blood sugar spikes, eating can simply feel like trying to defuse a bomb: choose the wrong food and your serum glucose can spike.

And they are not only diabetics: high glucose levels have been observed even in “healthy” peopleit can cause serious problems and cost you insulin sensitivity over time. The reasons for that they are not fully understoodbut they can be related to stress, diet, sleep problems, lack of activity, etc.

Once you know which foods raise your blood sugar, however, it’s easier to reduce glucose spikes. This article will look at five food categories that should be eaten in moderation, if at all, and how they affect blood sugar.

What causes blood sugar spikes?

Blood glucose spikes are mostly caused by eating carbohydrates, although small changes in blood sugar can come 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 tells that sugar—now in the form of glucose—where to go. A certain amount after meals is normal.

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

Cortisol and blood sugar

Elevations in blood sugar can also be caused by stress, which causes the release of cortisol, whose role is to propel the establishment of glucose during 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. Dietary strategies are key to helping reduce blood sugar spikes, as well as naturally reducing cortisol.

5 foods that increase blood sugar

Knowing what to eat to maintain healthy blood sugar is just as important as what to limit or avoid. The glycemic index helps us make these choices, a scoring system to determine how likely different foods are to raise serum (blood) glucose.

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

1. Caloric sweeteners

Added sugar goes by dozens of names and, by its very nature, will have a dramatic effect on blood glucose. Its most popular forms are:

• syrup
• jelly
• honey
• Caramel
• molasses
• Cane juice
• Raw, brown or granulated sugar

The sugar in most nutritional sweeteners is either glucose, fructose, or a combination of the two. Complicating matters, glucose is the food with the highest score on the glycemic index, and fructose hardly raises blood sugar. But taking too much of both can be harmful to your health.

Does honey raise blood sugar?

There is some debate about the effect of honey on blood sugar some studies finding it can have a moderating effect, and finding others the evidence is inconclusive. National Institutes of Health honey 70 points on the glycemic index, so the best course of action – as always – is to practice moderation when consuming honey or any other caloric sweetener.

Does maple syrup raise blood sugar?

Due to its fructose content, pure Canadian maple syrup enters Below the low glycemic food threshold of 54. However, it is calorically dense, so a little can go a long way in raising blood sugar levels. “Maple-flavored” syrup, on the other hand, is usually processed from corn syrup and has a higher glycemic cost.

Does agave raise blood sugar?

Consisting mostly of fructose, the sugar in agave syrup (or nectar) does not raise blood glucose in the short term as easily as many other caloric sweeteners. However, some believe that it really is more harmful than regular sugar in general

Therefore, fructose, unlike glucose, is metabolized in the liver, and can become overloaded over time. When this happens, the liver turns the excess fructose into fat, potentially leading to more chronic high blood sugar. Therefore, it is important to extract the sugar from the fruit from the whole fruit, as it contains fiber that binds to the fructose, slowing down its absorption.

Does coconut sugar raise blood sugar?

Coconut sugar, which is extracted from the sap of the coconut palm, as opposed to the fruit, is a better alternative to table sugar. That’s why a considerable amount of inulin, a type of soluble fiber that reduces acute blood sugar spikes by slowing absorption. But at the end of the day, coconut sugar is still sugar and should be used in moderation.

Does stevia raise blood sugar?

Pure stevia is a natural sugar substitute that contains compounds they are not absorbed the body, therefore, consuming it alone does not affect blood sugar. That said, products containing stevia may also contain additives that can raise serum glucose, so it’s important to check nutrition labels for added sugars.

Does monk fruit raise blood sugar?

Also known as monk fruit luo there guo, it is not recognized as a carbohydrate body and, as a result, does not raise blood sugar. As with stevia, it’s important to make sure monk fruit isn’t eclipsed in the ingredients list by other nutritious sweeteners.

Does sucralose raise blood sugar?

Also known by the trade name Splenda, the sugar substitute sucralose has not been found to raise blood sugar by itself. However, research suggests may impair glycemic response by influencing the microbiome, and requires further investigation.

Does aspartame raise blood sugar?

With a potency 200 times sweeter than sugar, aspartame is used in such small amounts. does not directly contribute much to calorie or blood sugar counting. However, taking this sugar substitute may be associated with an increased risk of weight gain after all impaired glucose tolerance.

Does erythritol raise blood sugar?

Erythritol is a sugar alcohol that has no calories and therefore has no effect on blood sugar. The downside to most sugar alcohols is that they bypass the digestive system and ferment in the colon, often causing gas and bloating. Erythritol, however, is associated with less among these complications.

2. Sweet foods

In general, it’s a good rule of thumb to avoid drinking calories. They are sugary drinks almost 10 percent they have an average American calorie intake and low nutritional value. Even worse, their consumption in large quantities can be significantly increased blood glucose and insulin concentration.

• Soda
• the juice
• Coffee drinks
• Energy drinks

Does caffeine raise blood sugar?

Research on caffeine’s effect on blood sugar is all over the place. Some suggest 200 mg (about two cups of coffee or half the recommended daily limit) is the threshold in which insulin sensitivity may be impaired, while other evidence suggests no significant effect caffeine on insulin sensitivity.

However, other research splits the difference, concluding that caffeinated coffee consumption may impair insulin response in the short term, while improving it in the long term. The best way to watch your glycemic health is to moderate your caffeine intake and avoid sweeteners that turn a harmless cup of coffee into a decadent water dessert.

3. Ultra-processed foods

In addition to the general lack of fat, preservatives, artificial ingredients, and nutrients common in packaged foods, sugar is common in multiple rounds of processing. Ultra-processed foods are usually cheap, convenient, and tragic for your blood sugar and overall health. Among others:

• Packed sweet or savory snacks and desserts
• ice cream
• Sweets
• Hot dogs, bacon, sausage and meat
• Instant soup mixes
• Many ready-to-heat items such as pizza and chicken nuggets

Research found that the more the diet consists of ultra-processed foods, the higher the blood glucose level. In fact, a to analyze The American Diabetes Association published a conclusion that the consumption of ultra-processed foods is associated with an increased risk of type 2 diabetes.

4. White foods

A specific form of processing that refines whole carbohydrates into the most polished, commercialized, and nutritionally bankrupt versions of themselves, food bleaching typically turns even the best carbohydrates into “bad” ones. These types of refined carbohydrates include:

• Enriched white flour
• White bread
• White rice
• Cake and pastry
• pasta
• Sweet breakfast cereals
• Salts, oyster crackers

During the refining process, these foods lose most of their fiber content and often have added sugar, creating a one-two punch for those trying to manage blood sugar spikes. Therefore, it is important to combine it with foods high in protein and/or fiber (more on that below).

5. Alcohol

Alcohol’s effect on blood sugar is complex. It’s easier to consider the type of alcohol you consume and the carbohydrates that accompany it.

Spirits like tequila and whiskey do not contain carbohydrates, but that can change dramatically with the addition of sugary juice, soda, or margarita mix. Meanwhile, craft beer can contain double the alcohol and calories of light beer, and should be consumed with caution if you’re concerned about serum glucose.

Most wines are relatively low in carbohydrates, but all alcohol 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 reduce blood sugar spikes

as part of a A holistic plan to reduce blood sugarThere are changes you can make to your diet to help maintain healthy serum glucose levels. If you consume any of the above foods, combine them with them to minimize their effect on blood sugar.

fiber

Including fiber-rich, plant-based foods can slow the absorption of glucose into the bloodstream, which causes blood sugar to gradually rise.

protein

Adding lean protein can increase blood sugar fluctuations by promoting fullness and reducing the likelihood of overeating.

• the fish
• Turkey
• chicken
• Plain Greek yogurt

Healthy fats

Less healthy lipids, such as saturated and trans fats, can counteract efforts to promote normal blood sugar, but monounsaturated and polyunsaturated fatty acids can further slow down the absorption of sugar after eating carbohydrates.

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