Healthy Foods That Spike Blood Sugar

Our bodies depend on our metabolism to provide us with energy throughout the day. This process is intricate, taking the food we consume and deciding whether to store it or utilize it as fuel, ultimately transforming it into usable energy. When this process goes awry, metabolic disorders such as insulin resistance and diabetes can arise.

It's estimated that nearly 50 percent of the population has some form of insulin-resistance-related blood sugar issue, such as pre-diabetes or type 2 diabetes. There's no question that our society has a metabolic problem. As a functional medicine practitioner, I witness firsthand how uncontrolled blood sugar can disrupt our normal metabolic processes through an excess of sugar and heightened inflammation.

However, it's not as simple as just avoiding sugar. Many foods we might even consider "healthy" can contribute to metabolic disorders by causing blood sugar spikes. Even my most well-meaning patients unknowingly contribute to this through the foods they consume daily—foods they were told are as healthy as they come! These are the top five foods I see most frequently as the worst offenders:

Carbohydrates are your body's primary source of energy. The carbs you eat are converted to glucose in your body and, when consumed in excess, can severely impact blood sugar. While you may be avoiding obvious carb-rich sources like pasta and bread, excessive amounts of starchy vegetables like sweet potatoes can push your blood sugar too high. Instead, opt for nonstarchy vegetables like dark leafy greens and Brussels sprouts, which work to reduce inflammation, lower blood sugar, and maintain a healthier metabolic state.

Growing up, you may have heard more than once that too much fat will put you at risk for heart disease, clogged arteries, and an early death. However, research has shown us that this is simply not true. In fact, fats are crucial for achieving a healthy metabolism. By transitioning your body from a sugar-burner (through limiting carbs) to a fat-burner (through increasing your consumption of healthy fats)—the central concept in a ketogenic diet—your blood sugar will begin to stabilize, and inflammation will start to decrease along with other markers of metabolic disorders. Chances are that your low-fat options are loaded with more sugar or unhealthy additives to compensate for the lack of flavor. Instead, reach for wild-caught fish or plant-based sources of fats like coconuts, olives, and avocados, which I utilize in my book Ketotarian. Not to mention, these healthy fats also help to curb cravings to prevent you from indulging in other metabolism-damaging junk food.

We all know to avoid white sugar by now, but people aren't always as discerning as they should be about other sugars like agave and other natural alternatives, which, while better choices than white sugar, can still elevate your blood sugar.

For instance, agave nectar is considered low-glycemic and a popular sugar replacement in coffee shops and various food products. But labeling something as low-glycemic and leaving it at that is, in my clinical opinion, overly simplistic. Although this sweetener raises your blood sugar slower than other options, it still raises your blood sugar over a longer period due to its fructose content, which is actually harder on your liver and can contribute to fatty liver disease and insulin resistance.

Besides, other natural sweeteners undergo extensive processing and contain unhealthy additives that contribute to insulin resistance and inflammation. Monk fruit extract and stevia are top choices in their organic, unprocessed forms, but moderation is key! My sugar guide ranks all the natural sweeteners.

For years we've been hearing about gluten's impact on our health, leading to gluten-free grains like quinoa, barley, and rice taking over. But, these alternatives have proteins similar to gluten and are high in amylose sugars that raise blood sugar and contribute to insulin resistance. It's wise to minimize their intake for optimal blood sugar balance and metabolism.

Although fruit contains natural sugar as fructose, your body treats it the same as any sugar. Fruits are rich in antioxidants and other nutrients, but it's easy to miss how they spike blood sugar and eat too much. Opt for low-fructose choices like blueberries, lemons, limes, and melons to satisfy your cravings and be mindful of your fruit intake.