Many individuals understand that consuming sugary treats like pastries and candies can lead to elevated blood glucose levels. This knowledge is particularly relevant for the almost 50% of adults in the U.S. who are dealing with prediabetes or diabetes. However, it’s important to recognize that foods don’t necessarily have to be sweet to cause a spike in blood sugar levels. Identifying What Foods Increase Blood Sugar Levels is crucial for making informed dietary choices.
“It’s well understood that if you eat something sweet, like a brownie your blood glucose will bump, so no one is surprised when that happens,” said Stephen Devries, MD, a preventive cardiologist and executive director of the Gaples Institute. “But many patients are unaware that starchy foods, many without a trace of sweetness, can bump blood glucose levels even more.” This article delves into those unexpected culprits.
Bagels vs. Doughnuts
Doughnuts, laden with added sugar and fat, are universally recognized as unhealthy. However, substituting them with seemingly healthier options can sometimes lead to unforeseen consequences.
“Patients with reason to be concerned about their blood sugar usually understand that sugary foods like doughnuts are poor choices,” said Dr. Devries. “In an effort to lower their sugar, they may swap a breakfast doughnut for something less sweet, like a bagel. But many patients don’t realize that starchy foods can cause blood sugar to soar even higher than sweet ones.”
The key factor is that starch is metabolized into glucose by the body. A bagel, containing a larger amount of carbohydrate than a doughnut, results in a higher release of glucose into the bloodstream, which is known as the “glycemic load.”
It’s essential to clarify that this comparison doesn’t promote the consumption of doughnuts. Instead, it highlights the significance of comparing glycemic loads. Patients need to be careful about limiting not only sugary foods like doughnuts but also reducing their intake of starchy foods, as these can also significantly raise sugar levels.
“Skip the doughnuts and bagels for breakfast—better to opt for oatmeal and fruit for breakfast,” he added.
Starchy Potatoes
“Potatoes are a vegetable, but the health value of all vegetables are not interchangeable. White potatoes in particular have a very high glycemic load. As a result, a baked white potato can also raise blood sugar even more than a glazed doughnut.”
Interestingly, the glycemic load of potatoes decreases when they are chilled before consumption. As a healthier alternative to potatoes, consider beans or cauliflower rice, a popular culinary choice. These options have a much lower glycemic load, and cauliflower offers a range of essential nutrients.
Sticky White Rice
Even without sweetness, sticky white rice can deceptively elevate blood sugar levels. White rice, stripped of its fibrous outer bran and nutrient-rich germ layers, consists primarily of starch, leading to a correspondingly high glycemic load.
A preferable alternative is brown rice, a whole grain containing more fiber than white rice and a lower glycemic load. Other whole-grain alternatives to white rice include barley and farro.
“Whole grains are absolutely preferred over refined, but shouldn’t be consumed in unlimited quantities said Dr. Devries. “Large amounts of even whole grains, including brown rice, can still spike blood glucose levels.”
Fiber to the Rescue
As highlighted in the Gaples Institute nutrition course, dietary fiber, particularly the soluble type, diminishes the amount of sugar absorbed from the digestive tract. Excellent sources of dietary soluble fiber include oats, beans, apples, citrus fruits, and nuts. By understanding what foods increase blood sugar levels and incorporating fiber-rich foods, individuals can better manage their glucose levels.
Taking Control of Your Blood Sugar Levels
Understanding what foods increase blood sugar levels is the first step toward better health. By making informed choices and focusing on balanced meals rich in fiber and whole grains, you can effectively manage your blood glucose levels and reduce your risk of developing diabetes. Consult with a healthcare professional or registered dietitian for personalized advice tailored to your specific needs.
