Introduction
Eating habits can have a major impact on your blood sugar levels. If you have diabetes or are at risk of developing it, it’s important to be mindful of what you eat and how it affects your blood sugar. Dietitians recommend avoiding certain eating habits that can cause blood sugar spikes. In this article, we’ll discuss seven eating habits to avoid if you want to keep your blood sugar levels in check. We’ll also provide tips on how to make healthier food choices that won’t cause your blood sugar to spike.
7 Eating Habits to Avoid Blood Sugar Spikes, Say Dietitians
If you’re looking to keep your blood sugar levels in check, it’s important to be mindful of your eating habits. Dietitians recommend avoiding certain habits that can cause your blood sugar to spike. Here are seven eating habits to avoid if you want to keep your blood sugar levels stable.
1. Eating Too Much Sugar
Eating too much sugar can cause your blood sugar levels to spike. Dietitians recommend limiting your intake of added sugars, such as those found in candy, cakes, and other sweets. Instead, opt for naturally sweet foods like fruits and vegetables.
2. Eating Too Many Refined Carbs
Refined carbs, such as white bread, white rice, and pasta, can cause your blood sugar to spike. Dietitians recommend avoiding these foods and opting for whole grain alternatives instead.
3. Eating Too Much Processed Food
Processed foods, such as chips, crackers, and frozen meals, are often high in sugar and refined carbs. Dietitians recommend avoiding these foods and opting for fresh, whole foods instead.
4. Eating Too Much Red Meat
Red meat is high in saturated fat, which can cause your blood sugar to spike. Dietitians recommend limiting your intake of red meat and opting for leaner proteins, such as fish, poultry, and beans.
5. Eating Too Much Salt
Eating too much salt can cause your blood sugar to spike. Dietitians recommend limiting your intake of salty foods, such as processed meats, canned soups, and fast food.
6. Eating Too Much Alcohol
Alcohol can cause your blood sugar to spike. Dietitians recommend limiting your intake of alcoholic beverages and opting for non-alcoholic alternatives instead.
7. Eating Too Fast
Eating too quickly can cause your blood sugar to spike. Dietitians recommend taking your time when eating and savoring each bite.
By avoiding these seven eating habits, you can help keep your blood sugar levels in check. Remember to speak to your doctor or dietitian if you have any questions or concerns about your diet.
When it comes to managing your blood sugar, you have a ton of factors to think about. According to the CDC, overeating, feeling stressed, and even getting sick can spike your glucose levels and lead to unwanted symptoms like fatigue and distorted vision. For many, exercise, medicine, and the right meal plans can keep these issues in check. And while exercise plans and pharmaceutical regimes can easily fall into place, keeping track of your meals and eating habits can prove a bit trickier.
The Mayo Clinic recommends your diet consists of seafood, fruits, and vegetables packed with fiber, and good fats while limiting many refined carbs. While this advice is easier said and done, you still need to manage exactly how you eat.
Luckily, we assembled the top positive eating habits to embrace when you need to avoid blood sugar spikes and avoid the nasty side effects that come with them. By incorporating these patterns into your own meal routine, you can keep glucose spikes to a minimum and feel that much more consistent. Then, for more meal inspiration, be sure to check out our list of the 22 Meals to Melt Belly Fat in 2022.
Start your meal with vegetables.
“One of the best ways to minimize blood sugar spikes is to start each meal with veggies—ideally leafy greens, cucumbers, zucchini, or other non-starchy veggies,” says Samantha Presicci, MCN, RD, LD, CPT at FOND Bone Broth. “From there, eat your protein, healthy fats, and then whatever carbs you’ve plated (rice, potatoes, etc). The fiber, followed by the fat and protein, helps blunt any blood sugar spike.”
If you need some inspiration for vegetables to get you started, you can’t go wrong with the 12 Surprising Vegetables That Become Healthier When They’re Cooked. Just make sure to select the options with the least amount of starch, and you can’t go wrong.
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