Certain foods labeled as “healthy” may actually be causing fluctuations in blood sugar levels, contributing to insulin surges, energy crashes, and increased hunger. A study conducted by Ben’s Natural Health revealed that even natural and minimally processed foods can trigger rapid glucose spikes, which can prove harmful for the body over time.
Persistent high blood sugar levels, known as hyperglycemia, pose a risk to blood vessels, nerves, and essential organs, potentially leading to serious health complications such as heart disease, nerve damage, kidney problems, and vision impairment.
Dr. Oscar Scheiner, a registered nutritionist and metabolic health expert at Ben’s Natural Health, underscores the need for individuals to reconsider their consumption of foods marketed as ‘healthy’. He advises against regularly consuming items such as rice cakes, acai bowls, plant-based milks, and protein shakes, emphasizing the importance of pairing carbohydrates with protein or healthy fats to assist in stabilizing glucose levels, maintaining energy levels, and curbing hunger.
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According to Dr. Scheiner, foods like rice cakes and puffed quinoa crackers, while low in calories, can rapidly convert into glucose.
Expert Advice: Opt for whole-grain seed crackers containing healthy fats, like flaxseed crackers accompanied by avocado or hummus.
Despite their reputation as superfoods, acai and smoothie bowls can harbor excessively high sugar levels from added fruits, honey, and granola.
Expert Advice: Choose unsweetened acai and supplement with protein (such as Greek yogurt and nuts) and fiber (such as flaxseeds) to slow down sugar absorption.
Even certain plant-based milks may contain elevated levels of natural or added sugars, contributing to blood sugar fluctuations, according to Dr. Scheiner.
Expert Advice: Select unsweetened almond, coconut, or cashew milk, which have a minimal impact on blood sugar.
Dr. Scheiner further notes that many pre-packaged protein shakes may contain hidden sugars that lead to rapid increases in glucose levels.
Expert Advice: Blend the protein shake with unsweetened almond milk to mitigate its overall impact on blood sugar.
In addressing the influence of blood sugar stability on weight management and sustained energy levels, Dr. Scheiner emphasizes the importance of pairing carbohydrates with protein or healthy fats to aid in slowing digestion, preventing energy crashes, and maintaining stable blood sugar levels.
For optimal blood sugar equilibrium, Dr. Scheiner recommends implementing the “plate method,” wherein half the plate comprises non-starchy vegetables, one quarter contains protein, one quarter consists of complex carbohydrates, and 1-2 tablespoons of healthy fats.