The best foods to eat to avoid blood sugar spikes, say dietitians – Eat This, Not That

You’ve probably felt the effects of a blood sugar spike. It’s not so much the peak you feel, but what happens after: the crash. It makes you feel weak, lethargic, hungry. You may experience confusion, brain fog, or a headache. And you may become hungry for a sugary, high-calorie snack like a cookie, donut or ice cream because your brain is telling you that you need more glucose.

The common analogy for this rapid rise and fall in blood sugar is a roller coaster. After you eat something, your blood sugar levels skyrocket. If you’ve eaten a simple carb, your body breaks it down into glucose very quickly and sends a surge through your bloodstream that propels you to the top of the roller coaster track, just before the free fall. Then, perhaps even faster than the rise, you encounter the rapid fall. On a roller coaster, your belly seems to rise into your chest. When your blood sugar drops, your brain and stomach send you looking for a donut. The blood sugar roller coaster isn’t much fun. If this happens often, over time it could lead to insulin resistance and type 2 diabetes.

For many Americans, this must happen often given that one in 10 has diabetes and one in three, or 96 million, has prediabetes. So what can you eat to get off the blood sugar roller coaster? Read on for a list of helpful foods to stabilize blood sugar, and for more on how to eat healthy, don’t miss The #1 Best Food Habit That Squashes Your Sugar Cravings, Says Dietitian.


“When it comes to regulating blood sugar and avoiding spikes, high-fiber foods are the place to start,” says one registered dietitian nutritionist. Ellen Albertson, RDN, Ph.D.psychologist and wellness coach

Fiber is the part of plant foods that we don’t digest; it slows the absorption of sugars from food into the bloodstream, which prevents blood sugar spikes. “Studies show that people who regularly ate soluble fiber, the type that interacts with water to form a gel, had lower levels of hemoglobin A1c,” says Albertson. The HA1c blood test is the most common and accurate test for diagnosing prediabetes and type 2 diabetes; it measures your average blood sugar over the past three months.

Breakfast is a good time to fill up on fibre, especially if you enjoy a quick meal like hot or cold cereal. Oatmeal is a classic choice, the unsweetened kind. One serving of cooked steel cut oats contains 4 grams of fiber. But you can do much better with a cold cereal like Fiber One, which has 18 grams of total fiber, including one gram of soluble fiber. Both soluble and insoluble fiber support insulin sensitivity to help prevent type 2 diabetes, but soluble fiber is even more effective at improving blood sugar control.

fruits, vegetables, beans and nuts

Most plant foods provide you with good amounts of dietary fiber, but some are higher in soluble fiber than others. Beans are generally one of the most robust sources of soluble fiber. For example, a three-quarter cup serving of Black beans contains 5.4 grams of soluble fiber while the same serving of white, pinto and kidney beans contains about 3 grams. Chickpeas and hummus made from them are other good sources at 2 grams.

You’ll also get just over one gram servings of broccoli, carrots, apples, collards, peaches, potatoes, grapefruit, plums, and prunes. Half an avocado contains 2.1 grams of soluble fiber. So, avocado toast made with whole-grain bread is a delicious breakfast sandwich that won’t spike your blood sugar.

ground cinnamon

“Although more research is needed, small amounts of cinnamon may help lower blood sugar by decreasing insulin resistance,” Albertson says. Many studies suggest that the tasty spice can lower fasting blood sugar levels by 10-20%. In a study reported in Plant foods for human nutrition, researchers say cinnamon inhibits enzymes in the gut, which delays the breakdown of carbohydrates during digestion and reduces the amount of glucose entering the bloodstream after a meal. “In other words, a bowl of oatmeal with apples and nuts and a sprinkle of cinnamon on top may be the best breakfast to keep blood sugar and energy levels stable,” says Albertson. .

READ MORE: The #1 best breakfast for lowering blood sugar, says dietitian

cheese and crackers

The best path to healthy blood sugar control is to avoid foods high in added sugars like candy, pastries, ice cream, and soda, but what about carbs that aren’t clearly sweets or treats? snacks ? We’re talking about rice, bread, pasta, crackers, etc., which tend to raise blood sugar quickly. Based in Florida Su Nui Escobar, RDNa Registered Dietitian Nutritionist with Evolving Dietitians, recommends combining carbohydrate-rich foods with protein or fat. A snack consisting of crackers (carbohydrates) and a small portion of cheese (protein and fat) is a good example. Protein and fat will slow the digestion and absorption of carbohydrates into the bloodstream to avoid the sugar spike, she says.


Blueberries, blackberries, strawberries, raspberries, and cranberries are some of the best fruits for lowering blood sugar. A study in the journal Food and function suggests that phytochemicals and polyphenols in berries (also found in colorful vegetables) may be responsible for reducing the risk of several chronic metabolic diseases, including type 2 diabetes. Researchers found that berries consumed with or in combination with other foods reduced blood sugar after meals in overweight and obese people with insulin resistance.

nuts and almonds

Nuts and seeds make great snacks to stave off blood sugar spikes because they get a triple of macronutrients: they contain fiber-rich carbs, protein, and monounsaturated (healthy) fats, all of which help slow the conversion carbohydrates and sugars. to blood sugar. Almonds and walnuts are particularly potent anti-diabetic foods for another reason: They’re high in magnesium, a nutrient that plays a crucial role in blood sugar regulation.

A study in the journal Metabolism Shows Eating Just 2 Ounces of Almonds Can Help Reduce Rise in Blood Sugar and Insulin After Meals, Dietitian Nutritionist Says Melissa Mitri, RDNsite contributor edge of well-being. It is believed that low levels of serum magnesium, a condition called hypomagnesemiacould worsen insulin resistance and lead to diabetes.

bone broth soup

Super-sweetened teas and sugary juices have a huge impact on blood sugar, so anything you can do to replace those drinks with sugar-free options will help you avoid blood sugar spikes. Bone broth is a good choice because it’s often carb-free and sugar-free, plus it contains nutrients that improve gut health and “amino acids like glutamine, glycine, and proline that help balance blood sugar.” “, says Samantha Presicci, RD, LDa registered dietitian with BACKGROUND Bone Broth.

Besides reducing blood sugar spikes, another effective strategy for preventing type 2 diabetes is losing weight, especially losing the fat that accumulates around your midsection. To start losing weight, try these eating habits for losing belly fat as you age, dietitians say.

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