Dessert isn’t the only culprit when it comes to raising blood sugar levels. Some foods that might seem healthy—like oat milk, fruit juice, and even brown rice—can actually increase your risk of diseases, contribute to annoying belly fat, and lead to fatigue and cravings.
Sarah Steele, a registered dietitian from California and metabolic success manager at a health platform called Signos, points out that while oat milk and fresh fruit juices are often seen in a good light, they can lead to blood sugar spikes that aren’t really ideal.
“Many processed items marketed as plant-based or gluten-free tend to be highly refined, straying far from their original whole food forms, and they, too, might cause an uptick in blood sugar levels,” she said.
When blood sugar levels fluctuate frequently, it prompts the body to produce more insulin, which can lead to insulin resistance over time—a pathway that can eventually result in type 2 diabetes.
According to the Centers for Disease Control and Prevention, almost half of Americans are dealing with insulin resistance, and around 13% are diabetic. Even for folks who don’t have diabetes, fluctuating blood sugar can bring about fatigue, hunger, irritability, and cravings. But thankfully, making some smart adjustments and planning meal timings can help stabilize blood sugar levels.
1. Oat Milk
Oat milk is packed with starch, which breaks down into simple sugars that can spike blood sugar levels. Steele likens it to “a cup of liquid sugar.” To navigate this, it’s wise to choose unsweetened versions and pair it with proteins, fibers, or healthy fats to slow the absorption of sugar into the bloodstream. Unsweetened almond milk or good old full-fat dairy are better options for keeping blood sugar steady.
2. Dried Fruits
While dried fruits are nutrient-rich and fibrous, they lose their water content, concentrating their natural sugars. For instance, just a quarter cup of raisins packs the same carbohydrates as a full cup of grapes. To enjoy dried fruits without a blood sugar spike, pair them with protein and healthy fats like nuts or yogurt.
3. “Naked Carbohydrates”
Jesse Inshauspe, author of The Glucose Revolution, explains that a common mistake is eating what she calls “naked carbohydrates;” that is, carbs without accompanying proteins or fats. For example, a plain bowl of pasta fits this description. But when you toss in some spinach, chicken, and olive oil, the added components help manage the carbohydrate absorption effectively.
Research further indicates that consuming carbohydrates after protein and vegetables can significantly lower post-meal blood sugar spikes. “Portion control and food order can really help when integrating simple carbs into your meals without triggering big spikes,” Steele advises.
4. Fruit Juice
Juicing can appear to be a healthy choice, but stripping fiber from fruits can quickly elevate sugar levels. Even juices labeled as 100% fruit can trigger spikes. As Steele puts it, the simplest choice is often the most effective: stick with whole fruits rather than juice. Additionally, blending whole fruits into smoothies or adding loads of veggies can help mitigate blood sugar spikes.
5. Brown Rice
Although brown rice is generally viewed as healthier than white rice, it’s still largely starchy and can provoke a notable increase in blood sugar. Research suggests that whole grains like barley, quinoa, and farro yield a more stable energy release and an improved insulin response compared to rice. Steele recommends focusing meals around vegetables and high-quality proteins, throwing in “slow carbs” like half a sweet potato or quinoa.
6. Granola Bars
Many granola bars are loaded with syrup, honey, and sugars. These often lack the fiber or protein needed to slow digestion, meaning that sugar enters the bloodstream at a quick pace. Nutritionists recommend bars with fewer than 6 grams of added sugar and at least 5 grams of fiber. Bars made with whole grains, nuts, and seeds can also be beneficial. After meals, a bit of light exercise or a walk can go a long way in helping your body manage glucose more effectively.
