{"id":2321,"date":"2022-10-14T11:35:00","date_gmt":"2022-10-14T06:05:00","guid":{"rendered":"https:\/\/blog.ultrahuman.com\/blog\/?p=2321"},"modified":"2022-11-24T16:49:09","modified_gmt":"2022-11-24T11:19:09","slug":"common-foods-that-spike-your-blood-glucose","status":"publish","type":"post","link":"https:\/\/blog.ultrahuman.com\/blog\/common-foods-that-spike-your-blood-glucose\/","title":{"rendered":"Common Foods That Spike Your Blood Glucose"},"content":{"rendered":"\n<p>Many foods are portrayed as good for your blood sugar in advertisements,&nbsp; news, and popular fitness pages.<\/p>\n\n\n\n<p>But many of these foods can actually have negative effects. In fact, even wholesome foods can cause major blood sugar spikes. These are ten common \u2018spiky\u2019 criminals that can be difficult to identify, since they may not always be what we expect them to be.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Highlights<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>While the benefits of brown rice may be proven, it is still only better in comparison to white milled rice<\/em>,<\/li>\n\n\n\n<li><em>Fruit juices are handy to carry but extracted juice translates into the extraction of the pulp and the fibre that the skin of the fruit carries<\/em>,<\/li>\n\n\n\n<li><em>While cereal offers some vitamins and fiber to your body, it&#8217;s high in carbs, especially the sweetened variety.<\/em><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Brown rice<\/h2>\n\n\n\n<p>Brown rice is a common carbohydrate substitute for those on low-carb diets, but it can still spike your blood glucose levels. One carbohydrate exchange is equal to 15 grams of carbs.<\/p>\n\n\n\n<p>This is equivalent to \u2153 cup of rice. Eating more than a certain amount can have implications for your blood glucose.<\/p>\n\n\n\n<p>Having said that, brown rice may yet be more beneficial than white rice. In a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17127465\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>study<\/em><\/a> conducted comparing milled rice and brown rice, the glycemic area and glycemic index in healthy volunteers were, respectively, 19.8% and 12.1% lower in brown rice than in milled rice, while in diabetics, the respective values were 35.2% and 35.6% lower.<\/p>\n\n\n\n<p><strong>Ultra recommends<\/strong><\/p>\n\n\n\n<p>While the benefits of brown rice may be proven, it is still only better in comparison to white milled rice. Hence, it is always important to watch your portion sizes and make sure you&#8217;re not eating more than needed.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Fresh fruit juice<\/h2>\n\n\n\n<p>If you are trying to control your blood sugar, it\u2019s best not to consume fruit juice. Fruit juice provides the body with high levels of carbohydrates and vitamins; however, it doesn&#8217;t provide the same level of fiber that fresh fruit does.<\/p>\n\n\n\n<p>One cup of fruit juice contains 45 grams of carbs while one orange gives you 15 grams of carbohydrates.<\/p>\n\n\n\n<p>Fruit juices are handy to carry but extracted juice translates into the extraction of the pulp and the fibre that the skin of the fruit carries. Juicing fruits can cause them to lose some of their nutrients, like potassium and vitamin C.<\/p>\n\n\n\n<p>Antioxidants that are naturally bound to plant fibres are lost during the juicing process. Whole fruits are full of fibre, which helps the body to absorb the sugar slowly. Fibre can keep you fuller for longer. Whole fruits are also good for a healthy gut.<\/p>\n\n\n\n<p>It is important to note that there are many whole fruits that can cause blood glucose spikes.<\/p>\n\n\n\n<p><strong>Ultra recommends<\/strong><\/p>\n\n\n\n<p>Having whole fruits can be a healthier alternative to juicing fruits. Certain fruits, such as apples and berries, could be better than juices in the right portions. Vegetable juices can also be good alternatives, as long as they are not replacing vegetables as a whole.&nbsp;<\/p>\n\n\n    <div class=\"ra\">\n        \n                    <a class=\"ra-box\" href=\"https:\/\/blog.ultrahuman.com\/blog\/bittersweet-truth-horlicks-classic-malt-and-the-risk-of-hyperglycaemia\/\" title=\"Is Horlicks good for health? Blood sugar impact and nutrition explained\">\n                                    <div class=\"ra-box-thumb\">\n                        <img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\" src=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/11\/horlicks-1024x576.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Is Horlicks good for health? Blood sugar impact and nutrition explained\" srcset=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/11\/horlicks-1024x576.jpg 1024w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/11\/horlicks-300x169.jpg 300w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/11\/horlicks-768x432.jpg 768w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/11\/horlicks-1536x864.jpg 1536w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/11\/horlicks.jpg 2000w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>                    <\/div>\n                                <div class=\"ra-box-side\">\n                    <span class=\"ra-box-side-title\">Is Horlicks good for health? Blood sugar impact and nutrition explained<\/span>\n                    <p>Horlicks Classic Malt is a malted milk drink. But despite its nutritional profile, it comes with a hidden&hellip;<\/p>\n                    <button>Read article<\/button>\n                <\/div>\n            <\/a>\n            <div class=\"clearfix\"><\/div>\n    <\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Oatmeal<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/meal-processed-think-1024x683.jpeg\" alt=\"\" class=\"wp-image-2323\" srcset=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/meal-processed-think-1024x683.jpeg 1024w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/meal-processed-think-300x200.jpeg 300w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/meal-processed-think-768x512.jpeg 768w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/meal-processed-think-1536x1024.jpeg 1536w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/meal-processed-think-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>Most people assume packaged oatmeal is a low-carb food, one cup of oatmeal<a href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/oatmeal-mistakes-to-avoid\/\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;<em>contains 27 grams of carbs<\/em><\/a>, and this is without any added sugar.<\/p>\n\n\n\n<p>While oatmeal can have a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4690088\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>beneficial effect on blood glucose levels<\/em><\/a>, according to a study in the journal<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4690088\/\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;<em>Nutrients,<\/em><\/a> instant oatmeal is way more processed, and the flavoured varieties often contain loads of added sugar.<\/p>\n\n\n\n<p>The heavily processed type of oatmeals is especially stripped of their fibre to a certain extent, leading to spikes in blood glucose levels.<\/p>\n\n\n\n<p><strong>Ultra recommends<\/strong><\/p>\n\n\n\n<p>Instant oatmeal can have detrimental effects. Better alternatives to your morning breakfast could be groats or steel cut oats. Groats are the hulled kernels of cereal grains such as oat, wheat, rye, and barley.<\/p>\n\n\n\n<p>They are whole grains that include the cereal germ, the fiber-rich bran portion of the grain, and the endosperm. These can be paired with protein and healthy fat options such as flax seeds or chia seeds for a nutritious breakfast.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sweet potatoes<\/h2>\n\n\n\n<p>If you\u2019ve ever seen sweet potatoes listed as a healthy food that\u2019s \u2018great for your blood glucose,\u2019 it\u2019s time to shed some light on the claim. Sweet potatoes offer a plethora of vitamins and some fiber, but they are high in carbs, just like a white potato.<\/p>\n\n\n\n<p>If you\u2019re trying to choose wholesome carbs, sweet potato is great, but don\u2019t let poorly studied claims fool you. All potatoes contain <a href=\"https:\/\/www.calorieking.com\/foods\/calories-in-fresh-or-dried-vegetables-sweet-potato-baked-in-skin_f-ZmlkPTcxMTMz.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>30+ grams<\/em>&nbsp;<\/a>of starchy carbs and can raise blood sugar if you eat a large serving.<\/p>\n\n\n\n<p><strong>Ultra recommends<\/strong><\/p>\n\n\n\n<p>When eaten in moderation, sweet potatoes can be a part of a healthy diet plan. If you are seeking good alternatives, then mashed cauliflower is a great, low carb alternative to both white and sweet potatoes.<\/p>\n\n\n\n<p>It is high in fiber and is a low glycemic index food, having 25 calories per cup and 5 grams of carbs.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Breakfast cereal<\/h2>\n\n\n\n<p>One cup of sweetened bran cereal is 40+ grams of carbs and approximately 18 grams of sugar. While cereal offers some vitamins and fiber to your body, it&#8217;s high in carbs, especially the sweetened variety.<\/p>\n\n\n\n<p>Whole grain cereals are still very much processed, refined, and extracted and are as likely to spike your blood glucose.<\/p>\n\n\n\n<p><strong>Ultra recommends<\/strong><\/p>\n\n\n\n<p>A small piece of whole grain bread\/toast with some avocado can be a better alternative.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dried fruit<\/h2>\n\n\n\n<p>Raisins and dried fruit are wholesome sources of carbs, but they\u2019re still going to raise your blood sugar. In fact, raisins raise blood sugar so quickly that they can be great for treating low blood sugars! The same goes for dried apricots, mangoes, cranberries, etc.<\/p>\n\n\n\n<p><strong>Ultra recommends<\/strong><\/p>\n\n\n\n<p>It is better to consume nuts and seeds as alternatives to dried fruits. They contain fiber, healthy fat, protein, and omega-3 fatty acids. Some examples include flax seeds, chia seeds, and walnuts.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"638\" src=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/spike-blood-glucose-1024x638.jpeg\" alt=\"\" class=\"wp-image-2326\" srcset=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/spike-blood-glucose-1024x638.jpeg 1024w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/spike-blood-glucose-300x187.jpeg 300w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/spike-blood-glucose-768x478.jpeg 768w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/spike-blood-glucose-1536x957.jpeg 1536w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/spike-blood-glucose-2048x1275.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Whole-wheat bread &amp; pasta<\/h2>\n\n\n\n<p>Whole-wheat bread and pasta are certainly delicious and can be a great source of enzymes, vitamins, and minerals for your body.<\/p>\n\n\n\n<p>They do contain more fiber than white bread and pasta, but they still raise your blood sugar faster than other whole foods. It&#8217;s best to eat whole-wheat versions in moderation.<\/p>\n\n\n\n<p><strong>Ultra recommends<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/ezekiel-bread#TOC_TITLE_HDR_2\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Ezekiel bread<\/em><\/a><a href=\"https:\/\/www.healthline.com\/nutrition\/ezekiel-bread#TOC_TITLE_HDR_2\">&nbsp;<\/a>is produced with several variations of sprouted grains and legumes, including wheat, millet, barley, spelt, soybeans and lentils, and is a great alternative to white and whole-wheat bread. Lettuce wraps can also work effectively as a replacement for bread based rolls.&nbsp;<\/p>\n\n\n\n<p>Zucchini noodles are good replacements for spaghetti. One cup of zucchini <a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-zucchini#1\" target=\"_blank\" rel=\"noreferrer noopener\"><em>contains<\/em>&nbsp;<\/a>60 calories and 14 gr<\/p>\n\n\n\n<p>ams of carbs, out of which 8 grams is fiber. This makes it a good replacement for pasta. <a href=\"https:\/\/www.fatsecret.com\/calories-nutrition\/usda\/dry-macaroni?portionid=40448&amp;portionamount=1.000\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Uncooked pasta<\/em><\/a> in comparison has 78 grams of carbs and contains 390 calories.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cow\u2019s milk<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"754\" src=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/milk-bloodsugar-more-1024x754.jpeg\" alt=\"\" class=\"wp-image-2328\" srcset=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/milk-bloodsugar-more-1024x754.jpeg 1024w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/milk-bloodsugar-more-300x221.jpeg 300w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/milk-bloodsugar-more-768x565.jpeg 768w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/milk-bloodsugar-more-1536x1130.jpeg 1536w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/milk-bloodsugar-more-2048x1507.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>Cow&#8217;s milk is a great source of calcium, but it doesn&#8217;t provide the same amount of benefits as unsweetened alternative milks. In fact, cow&#8217;s milk contains 12 grams of carbohydrates in just 8 ounces, which can increase blood sugar levels more than you might think.&nbsp;<\/p>\n\n\n\n<p><strong>Ultra recommends<\/strong><\/p>\n\n\n\n<p>Low amounts of cow\u2019s milk could be beneficial because of its inherently nutritional nature. Unsweetened almond, flax, and soy milk contain 3 grams of carbs and can be more efficient alternatives.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Yogurt<\/h2>\n\n\n\n<p>Yogurt is a great source of calcium and many other minerals, but it&#8217;s still high in carbs. Sweetened versions often contain 30+ grams of carbohydrates per serving, making them an unwise choice if you\u2019re trying to control your blood sugar levels.<\/p>\n\n\n\n<p><strong>Ultra recommends<\/strong><\/p>\n\n\n\n<p>Unsweetened yogurt can be a better option. It is important, however, to read the label, as many of the benefits that yogurt offers, such as probiotics for your gut, could be lost out due to the processing.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bananas and grapes<\/h2>\n\n\n\n<p>Bananas and grapes are both high in carbohydrates. These are commonly consumed fruits that are known to spike your blood sugar levels when you have them outside of the right portions.<\/p>\n\n\n\n<p><strong>Ultra recommends<\/strong><\/p>\n\n\n\n<p>While bananas and grapes contain carbs and raise your blood sugar, it is important to have them in smaller portions as they contain many vitamins and minerals that are beneficial for the body. This might be true not just for bananas and grapes but other fruits as well.<\/p>\n\n\n\n<p>Pairing them with healthy fat and protein can help reduce the spike. Additions such as unsweetened Greek yogurt could be a great addition to portion-controlled bananas or grapes. Other healthier alternatives are berries that have high amounts of fiber and lower sugar content, such as strawberries.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>There are some foods that may have a more negative effect on your blood sugar than you know. It is advised that you are made aware of these foods and choose foods that will suit you.<\/p>\n\n\n\n<p>We have given our recommendations as to what you should eat and what you should avoid. Following these will keep your blood sugar in check.<\/p>\n\n\n\n<p><em>Disclaimer:<\/em> The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention or alleviation of any disease, disorder or disability. Always consult with your doctor or qualified healthcare professional about your health condition and\/or concerns and before undertaking a new health care regimen including making any dietary or lifestyle changes.<\/p>\n\n\n\n<p><strong>References<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-zucchini#1\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Zucchini: Health Benefits, Nutrients, Preparation, and More<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/ezekiel-bread#TOC_TITLE_HDR_2\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Why Ezekiel Bread Is the Healthiest Bread You Can Eat<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.fatsecret.com\/calories-nutrition\/usda\/dry-macaroni?portionid=40448&amp;portionamount=1.000\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Calories in 1 cup of elbow shaped Dry Macaroni and Nutrition Facts<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.calorieking.com\/foods\/calories-in-fresh-or-dried-vegetables-sweet-potato-baked-in-skin_f-ZmlkPTcxMTMz.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Calories in Sweet Potato, baked (in skin) | CalorieKing<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/oatmeal-mistakes-to-avoid\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>7 Oatmeal Mistakes to Avoid | Everyday Health<\/em><\/a><\/li>\n<\/ol>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many foods are portrayed as good for your blood sugar in advertisements,\u00a0 news, and popular fitness pages.<\/p>\n","protected":false},"author":9,"featured_media":2330,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2321","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.3) - 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