A perfect grilled cheese sandwich is the ultimate comfort food. Few people expect a grilled cheese to be healthy, but for those keeping an eye on blood sugar, it’s a double-whammy with a glucose spike built in.
The problem is the bread. Bread’s simple carbs break down into glucose quickly, which causes a spike in blood sugar. If you’re watching blood sugar levels, it’s not the best snack to choose.
But there are things you can do to mitigate the spike. Read on for tips for a more metabolically healthy grilled cheese sandwich.
How grilled cheese sandwich affects blood sugar
According to the Ultrahuman OGDb — the world’s largest open-source database of blood glucose responses from continuous glucose monitor (CGM) users — grilled cheese sandwich scores just 4 out of 10 for glucose stability.
It leads to an average peak glucose value of 138 mg/dL (outside of the ‘healthy range’) and 72% of Ultrahuman M1 users logged an unstable glucose response after eating.
Grilled cheese tips for better blood sugar control
To mitigate the spike of the bread, opt for lower-carb bread to increase fiber and slow glucose release compared to refined white bread.
Add fiber-rich veggies like spinach, tomato, or avocado to boost nutrients and balance blood sugar.
Try lean protein sources, such as turkey, chicken, or tofu, to slow digestion and prevent glucose spikes.
Control portion sizes—stick to one sandwich or half, and pair it with a side salad or soup. Eating the salad first can help control blood glucose before you get to the sandwich itself.
Conclusion
In conclusion, any kind of sandwich isn’t good news for glucose control and our data shows that most people experience a spike from a grilled cheese. However, there are mitigations, and it doesn’t have to derail your glucose control.
By switching to healthier bread and cheese options and practicing portion control, you can reduce the risk of blood sugar fluctuations without sacrificing taste.
Enjoy, but remember — portion control is key to managing glucose spikes.
