Surprising healthy foods that may spike your blood sugar

🤔 Could you be unknowingly eating foods that are spiking your blood sugar?

The following foods are generally considered natural and healthy, however they can still cause sharp increases in blood sugar for some people.

🍯 Honey and maple syrup

While honey and maple syrup are healthier alternatives to refined sugar, they are still high in simple sugars and can spike blood sugar quickly, especially if consumed in large amounts.

🌟 Tip: Use sparingly and pair with protein or fat to slow absorption, e.g. a teaspoon of raw honey in a protein smoothie

🍚 Instant oats

Oats are often seen as a blood sugar-friendly food, but instant or quick oats are processed in a way that makes them digest faster, leading to a higher blood sugar spike compared to steel-cut or rolled oats. Many commercial instant oat products (e.g. Uncle Toby’s Instant Porridge Sachets) also contain added sugar, which further impacts blood glucose levels.

🌟 Tip: Opt for steel-cut or old-fashioned rolled oats and add healthy fats (e.g. nut butter), protein (e.g. Greek yogurt) and cinnamon.

🧃 Fruit juices (even 100% juice)

Even without added sugars, fruit juices lack the fibre found in whole fruit, leading to rapid sugar absorption. A glass of orange juice, for example, can spike blood sugar just as much as a glass of soft drink!

🌟 Tip: Choose whole fruit instead of juice, or dilute juice with water.

🍞 Wholemeal bread

Even though it contains more fibre than white bread, the glycemic index (GI) of wholemeal bread is only slightly lower than white bread, meaning it still leads to a significant blood sugar and insulin response.

🌟 Tip: Choose sourdough, rye, sprouted grain bread or bread with seeds or nuts.

🍊 Dates and dried fruit

Dried fruits (including dates, sultanas and apricots) are concentrated sources of sugar. Even though they contain fibre and nutrients, they can still lead to quick blood sugar spikes if eaten in large amounts.

🌟 Tip: Stick to small portions and pair with nuts or yogurt to slow the sugar release.

🫓 Rice cakes and rice crackers

Rice cakes and rice crackers are made from puffed rice, which is quickly digested, leading to a rapid rise in blood sugar. This is even the case if they are made with brown rice, due to the processing removing much of the fibre.

🌟 Tip: Top with peanut butter, hummus, egg mayonnaise or sliced cheese.

🍣 Sushi rolls (especially made with white rice)

I love sushi and consider it a healthy choice when it comes to takeaway food but unfortunately the white rice used in most sushi rolls is high in refined carbs and often contains added sugar in the vinegar mixture used in the rice. This can cause a significant blood sugar spike and also explains why many people feel hungry soon after eating sushi.

🌟 Tip: Choose rolls containing protein and healthy fats (e.g. salmon or tuna with avocado), sashimi or rolls made with brown rice. Pair sushi with miso soup, seaweed or a side of edamame for more protein and fibre.

Remember, it's not about avoiding these foods entirely, but if you're dealing with energy spikes, crashes, irritability, frequent hunger or fatigue, try reducing your intake and pairing them with a source of protein for better balance! 😊