When you develop an appropriate food choice based upon a plan that includes managing your healthy diet and Diabetes, there are likely to be many choices often associated with being good for you, such as oatmeal, smoothies (typically fruit-based), whole-grain bread (or toast) and fresh fruits. What is typically surprising about this list is how quickly and significantly glucose levels may spike from consuming one or more of these at times.
If you have asked yourself questions such as “Why is my morning blood sugar so high?” or “Why is my blood sugar higher than normal after consuming what has been identified as a ‘clean’ meal?”, then you are certainly not alone.
Let’s break down why this happens and provide alternatives to help minimize increases in blood sugar and improve your overall health.
Why Do “Healthy” Foods Spike Glucose?
Not everyone has stable blood sugar levels, even when they are eating a balanced, healthy diet. The manner in which your body reacts to carbohydrates is dependent on multiple factors:
- Your level of insulin sensitivity (how well you use the insulin that is produced)
- The amount of muscle mass you have
- How stressed out you are
- How much sleep you get per night
- Whether or not you currently experience some form of insulin resistance
- What type of diabetes you have
Just because a food is labelled as whole grain, organic or “natural,” does not mean it will be processed by your body slowly. In fact, it could very easily cause an increase in glucose levels quickly if your body processes carbs poorly.
It does not mean this food is bad; it simply means that it might not fit your metabolic needs.
Common Healthy Foods That May Spike Blood Sugar
The list below includes examples of common food items that may have unexpected effects on glucose levels:
1. Oatmeal
The oats found in oatmeal are typically included in an otherwise healthy diet and diabetes management plans. However, for many people with Insulin Resistance, oatmeal will rapidly elevate their blood glucose levels. Typically, this occurs when oatmeal is consumed by itself, i.e., without the presence of either fat or protein.
2. Fruit Smoothies
Fruit is generally considered a nutritious food item. Blending fruit, however, removes most of the fiber that causes the fruit to be digested slowly. Therefore, a fruit smoothie made from banana and mango (for example) can produce a more rapid rise in blood sugar levels than consuming the same fruits as individual pieces of fresh fruit.
3. Whole Grain Breads
Although whole grain breads may appear to provide a healthier alternative compared to white flour breads; because these products have been refined to such a degree, they can also result in a more immediate response of the body’s blood sugar levels (which can manifest itself through a variety of symptoms such as fatigue, dizziness/shakiness, etc.); although it should be noted due to the processing of the product rather than the type of grain used.
4. Low-Fat Yoghurt
Some types of low-fat yogurt may contain additional sugars, so while the label may indicate “low-fat” and “healthy”, the actual impact of this type of yogurt on your average glucose levels may exceed what was anticipated.
What Happens During a Glucose Spike?
When carbohydrate-heavy foods are eaten, they cause an immediate increase in blood sugar. If a person has less than usual insulin sensitivity, then their body is unable to manage this rapid spike as well as it could. Additionally, this increase may remain elevated for a longer period of time. As such, over a prolonged period of time, these frequent glucose spikes can:
- Increase your A1C levels
- Limit how effectively your body can regulate its own blood sugar levels
- Cause you to gain more weight
- Reduce insulin sensitivity in your body
Normal blood sugar levels will vary from one person to another, but if your glucose levels consistently exceed what are considered normal ranges (acceptable blood sugar levels), you will have an increased risk of developing long-term health problems.
What to Eat Instead
The purpose is to make healthy food choices, not to get rid of them. Here are smarter swaps for maintaining consistent blood glucose levels:
Pair Carbs with Protein and Fat
Substitute:
- Plain oats → Oats + Chia Seeds + Nuts + Greek Yogurt
- Single Fruit → Apple Slices + Almond Butter
Eating carbohydrates with protein and fat will slow down the carbs digestion process and reduce the amount of glucose entering your bloodstream at one time.
Select Lower Glycemic Index Food Choices
Replace:
- White Rice → Cauliflower Rice/Quinoa
- Fruit Juice → Whole Berries
- Regular Processed Bread → Sprouted Grain/Bread Alternatives (Lower Carb)
Place A Priority On Eating High Fiber And Whole Foods
Non-starchy vegetables, lean protein sources, and healthy fats are all basic to a strong, healthy diet and diabetes management strategy.
Why Morning Blood Sugar Can Be High
If you have been asking yourself, “Why is my morning blood sugar so high?” It may be because of a natural release of insulin-stimulating hormones (the dawn phenomenon) when the body normally raises glucose levels as part of its wake-up routine.
However, if your glucose levels continue to elevate throughout the day, this could be an indication of insulin resistance or nighttime glucose fluctuations.
The way you eat for dinner can have a direct impact on stabilizing your overnight readings. However, reducing the amount of refined carbohydrates consumed at dinner and increasing the amount of protein will assist in stabilizing your overnight readings.
The Bigger Picture: Personalization Matters
All bodies are different, so what works for one person as a “healthy diet” for managing diabetes won’t necessarily work for someone else.
The best way to determine how your body reacts to food, besides lab tests or continuous glucose monitoring (CGM), is by identifying those specific dietary patterns as early as possible to avoid long-term damage to your metabolic function.
Ideal Metabolic Health and Body in Fort Collins supports you to find out how you react to different types of foods and to develop lasting ways to keep your blood sugar under control while promoting optimal metabolic health.
Making small lifestyle changes can have an enormous effect on how you are feeling on a daily basis.
