Introduction
If you’re looking to maintain healthy blood sugar levels, it’s important to be mindful of what you eat. Unfortunately, some snacks can cause your blood sugar to spike, leading to a host of health issues. To help you make better choices, we’ve compiled a list of the four worst snacks for blood sugar spikes, according to a dietitian. We’ll also provide some healthier alternatives so you can still enjoy a snack without compromising your health.
4 Worst Snacks for Blood Sugar Spikes, Says Dietitian — Eat This Not That
If you’re trying to keep your blood sugar levels in check, it’s important to be mindful of what snacks you’re eating. According to dietitian and nutritionist, Karen Ansel, MS, RDN, there are certain snacks that can cause your blood sugar to spike. Here are the four worst snacks for blood sugar spikes, and what you should eat instead.
1. Sugary Drinks
Sugary drinks like soda, energy drinks, and sweetened teas can cause your blood sugar to spike quickly. The sugar in these drinks is quickly absorbed into your bloodstream, leading to a rapid rise in blood sugar levels. Instead of sugary drinks, opt for water, unsweetened tea, or sparkling water with a splash of juice.
2. Candy
Candy is another snack that can cause your blood sugar to spike. The sugar in candy is quickly absorbed into your bloodstream, leading to a rapid rise in blood sugar levels. Instead of candy, opt for a piece of fruit or a handful of nuts.
3. White Bread
White bread is made from refined grains, which can cause your blood sugar to spike. Refined grains are quickly digested, leading to a rapid rise in blood sugar levels. Instead of white bread, opt for whole grain bread or a high-fiber cereal.
4. Potato Chips
Potato chips are made from refined grains, which can cause your blood sugar to spike. Refined grains are quickly digested, leading to a rapid rise in blood sugar levels. Instead of potato chips, opt for a piece of fruit or a handful of nuts.
By being mindful of what snacks you’re eating, you can help keep your blood sugar levels in check. Avoid sugary drinks, candy, white bread, and potato chips, and opt for healthier snacks like water, unsweetened tea, whole grain bread, and high-fiber cereal.
If you’ve been diagnosed with diabetes or pre-diabetes, your healthcare provider may have suggested a lower-carb diet to help manage your blood sugar.
For many, eating low-carb feels restrictive and can be hard to maintain long-term. So instead of focusing on cutting out all carbs, it’s better to strive for a balanced plate for your meals and snacks. In fact, the research shows that a meal or snack that is balanced with all food groups—proteins, carbs, healthy fats, fruits, and vegetables—can improve blood sugar control after the meal.
The good news is that rather than removing your favorite foods from your diet, you can pair them with other food groups that slow down the rise in blood sugar afterward.
While it is possible to pair certain foods together to keep blood sugar levels in check, there are still some foods that are not nutritionally well balanced, and it is probably best to reach for a different option as a snack. Enjoying these foods every once in a while is perfectly fine, but if you reach for any of these following snack options regularly, you might consider changing up your snack habits to reach for something a bit more balanced. Read on, and for more, don’t miss 4 Best Breads To Eat for Blood Sugar, Say Dietitians.
Read the original article on Eat This, Not That!
Candy tends to be a food that is low in protein, fiber, and healthy fats. It’s often quickly digested and absorbed right away—both raising blood sugar and potentially increasing hunger later.
Work toward choosing options that take longer to digest and help keep you full instead. Then, consider having a piece of candy or two after you’ve had a balanced snack if you still want it. You’ll feel more energized and stable throughout the rest of the day without a huge change in blood sugar.
Sign up for our newsletter!
Make better eating choices every day by signing up for our newsletter!
Chips are often a quick snack from the vending machine that are easy to grab. However, sometimes a more convenient choice at the moment can lead to high blood sugar later. Chips are often low in protein and fiber, making them a blood sugar-spiking food.
Luckily, you don’t have to remove this crunchy snack from your diet completely to manage blood sugar. There are new brands out now making more blood sugar-friendly options. Brands like Quest Protein Chips, Wilde Chicken Chips, and even bean-based chips like Beanitos are all high in either protein or fiber for better blood sugar control.
Pair these options with a high-fiber dip like hummus, veggie sticks, or yogurt, and you have a blood sugar-balancing snack.
Pastries like donuts, cinnamon rolls, or croissants are often a combination of refined flour, sugar, and added fat and oils. The carbohydrates and sugar will be quick to raise blood sugar, and the added oil or butter will keep blood sugars higher for longer due to delayed absorption.
Of course, these foods can be part of your lifestyle in moderation, but you might want to reconsider reaching for something sweet every day.
Instead, focus on pairing a carbohydrate with a protein at snack time. The carb source will provide a quick energy boost and the protein will help stabilize your blood sugar for hours after you eat.
Sugar-sweetened beverages might offer a nice energy boost, but they are notoriously low in nutrients and high in sugar. This includes soda, juice, energy drinks, and sweetened coffee. A large blood sugar swing between meals will only result in increased hunger and lower energy later. So, you’re likely better off switching to options that have more protein, fiber, and healthy fat in them for your blood sugar.
Trying to kick your soda habit? Swap out your regular choice for diet soda if you are working to wean yourself off your soda snack habit. Diet soda has been shown to be safe in moderation and does not cause blood sugar spikes.
Caroline Thomason, RDN