Glucose is the essential sugar that our bloodstream transports to all of our body’s cells to provide energy. They are, in fact, our body’s principal suppliers of energy. To reduce health risks and avoid catastrophic medical disorders, you must keep your blood sugar levels at an optimal range. We are harmed by having too much or too little glucose in our blood. As a result, our human body regulates blood glucose levels and attempts to maintain them at a moderate level by giving just enough glucose to feed the cells while avoiding bloodstream overflow.
Before the first meal of the day, blood glucose levels are at their lowest, and they might fluctuate throughout the day depending on what you consume. This is also because each food item we eat contributes to our body’s glucose levels, and some foods can raise glucose levels much above the recommended amount, which is dangerous. As a result, it is critical that we understand what we can and must ingest in order to minimise blood sugar spikes.
Which Foods Should You Eat to Avoid a Blood Sugar Boost?
The glucose metabolism in each person’s body is unique. As a result, without first understanding their body’s reaction to various foods, a generalist diet is not for everyone. Certain foods, on the other hand, are unlikely to trigger an increase in blood glucose in the majority of people.
Vegetables
Non-starchy and leafy green veggies are good for keeping our blood glucose levels at an optimal level. Starchy vegetables can produce a spike in your blood glucose level; non-starchy and leafy green vegetables are good for keeping our blood glucose level at an optimal level. The following veggies are the best for preventing blood glucose spikes:
- Artichoke
- Bok choy
- Cabbage
- Collards
- Arugula
- Eggplant
- Green beans
- Broccoli
- Jicama
- Celery root
- Asparagus
- Cauliflower
- Lettuce
- Pumpkin
- Mushrooms
- Peppers
- Rhubarb
- Avocado
- Snow peas and snap peas
- Tomatillos
- Broccolini
- Zucchini
- Summer squash
- Mustard greens
- Brussels sprouts
- Fennel
- Carrots
- Leeks
- Onion
- Sprouts
- Celery
- Turnip greens
- Chard
- Okra
- Rutabaga
- Cucumber
- Kohlrabi
- Endive
- Turnip
- Radishes
- Hearts of palm
- Tomato
- Spinach
- Rapini
- Kale
Fruits
Except for certain starchy fruits like bananas and mangoes and high-sugar fruits like dates, most fruits are beneficial for keeping our blood sugar levels in check. However, this does not rule out the possibility of enjoying such fruits in the future. Instead, you must understand how to eat them properly. Fruits perform better in terms of glucose levels when eaten alongside fat and protein-rich foods like nut butter, unsweetened yoghurt, and so on. Fruits can induce an increase in glucose levels, which can be mitigated by eating high-fiber chia or flax seeds.
The following fruits are the best for avoiding blood glucose spikes:
- Blackberries
- Blueberries
- Coconut
- Kiwi
- Lemon
- Lime
- Orange
- Raspberries
- Strawberries
Legumes and Beans
Beans and legumes have been shown in studies to assist most people maintain healthy blood glucose levels. Despite this, they contain a lot of fibre, protein, and other nutrients. The following beans and legumes are the best for avoiding blood glucose spikes:
- Black beans
- Chickpeas
- Kidney beans
- Lentils
- Pinto beans
- Soybeans
- Tofu
Seeds and Nuts
Nuts and seeds are nutrient-dense foods that may be added to any meal. Aside from that, studies have shown that these are the foods that can help us maintain healthy blood sugar levels. As a result, along with giving lipids, proteins, and other micronutrients to our bodies, we can maintain a healthy blood glucose level, making them a very healthy snack. The following nuts and seeds are the best for avoiding blood glucose spikes:
- Almonds
- Brazil nuts
- Cashews
- Chia seeds
- Flaxseeds
- Hazelnut
- Macadamia nuts
- Pecans
- Pine nuts
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Walnuts
Dairy and Eggs
The greatest option for maintaining a healthy glucose level is fermented dairy that is organic and contains full fat. Sweetened variants and oat milk, on the other hand, are dairy substitutes to avoid. The following are some of the foods that are recommended to avoid an increase in blood glucose levels:
- Butter
- Cottage cheese
- Eggs (Organic and cage-free)
- Ghee
- Kefir
- Plain unsweetened Greek yoghurt
- Sour cream
- Unsweetened non-dairy yoghurt (excluding oat milk)
Fish and Meat
Because they promote high blood glucose levels, some animal products are generally not suggested. Organic, grass-fed, and hormone-free meat and fish rich in Omega-3 fatty acids, on the other hand, are excellent for our bodies and can help keep blood sugar levels in check. To avoid a surge in blood glucose levels, the best meat and fish selections are:
- Fatty Fish (Salmon, Tuna etc.)
- Sardines
- Anchovies
- Chicken breasts
- Lamb (lean parts)
- Beef (lean parts)
- Game meats (duck, turkey etc.)
Sauces, Oils and Fats
Certain oils, sauces, and fats can help us maintain a healthy blood glucose level. However, according to other studies, refined seed oils should be avoided at all costs because they contain harmful linoleic acids. However, certain additional oils, fats, and sauces, which are described below, are excellent at preventing blood glucose spikes:
Flavourings, Flours, Sweeteners, and Treats
Baked foods have the potential to raise blood sugar levels in our body. Treats and most flavourings are in the same boat. There is, however, always a silver lining. Alternative flours and sweeteners, as well as snacks and flavourings, are effective at preventing blood glucose spikes:
- Allulose
- Almond flour
- Cocoa Powder
- Coconut flour
- Extra Dark Chocolate (88% and above)
- Monk Fruit
- Stevia
Conclusion
Individual glucose metabolism differs, and numerous variables contribute to these variances in each individual. All of the 110 foods listed above are only a few of the most prevalent ones that assist people maintain a healthy glucose level. However, there is no guarantee that all of these foods are the best for everyone in order to avoid a blood sugar surge. Everyone should learn which foods are beneficial and which are not for a healthy glucose metabolism.
Consequently, whether or not you have diabetes, it will assist you in determining which foods or combinations of foods are optimal for keeping a healthy blood glucose level. The cherry on top is that by keeping your ideal glucose levels, you may stay in shape and be at your best in terms of activity level.
Apart from discovering the finest diet plan for you, you should not blindly follow a predetermined diet plan because it may not be appropriate for you and your glucose metabolism. To ensure that you are not contributing to unbalanced glucose levels in the body, you can generally focus on avoiding processed foods and those with added sugars.
