Reviewed by Dietitian Madeline Peck, RDN, CDN
Key Points
-
Simple carbohydrates contain less fiber than complex carbohydrates, which can result in a blood sugar spike.
-
Soda, juice, refined grains and candy can lead to a quick rise and fall of blood sugar levels.
-
Pairing these foods with sources of fiber, protein and healthy fats can support stable blood sugar.
Carbohydrates are your body’s preferred source of energy, but not all carbs have the same impact on the body. When eaten alone, simple carbohydrates cause fast rises in blood glucose levels (also referred to as blood sugar), and complex carbohydrates result in a steadier rise and fall. “With higher-fiber foods, the sugars tend to be released slower and more gradually into the bloodstream, resulting in less of a spike, and with lower-fiber foods, sugars tend to be released more quickly and result in a quicker spike,” explains Sara Wisehart, M.S., RD, LD . If you find your blood sugar on a roller coaster of spikes and crashes, it could be related to these common culprits.
Soda
Added sugar in liquid form, especially large amounts found in a bottle of soda , is absorbed quickly, causing a rapid rise in blood glucose levels. “If you look at a nutrition label for soda, all of the carbs are coming from added sugar, and there is no protein, fiber or fat in soda,” explains Wisehart.
One 12-ounce soda can contain over 40 grams of added sugar, which is 80% of the recommended daily limit. The large impact soda has on your blood glucose is not just about the sugar content but also from how quickly you consume it. “Since there’s nothing slowing down the digestion of that sugar, this results in a very quick spike in blood sugar,” says Wisehart. Research shows that not only does drinking high amounts of sugar-sweetened beverages like soda increase blood glucose, but it also increases insulin concentrations and contributes to inflammation, excess hunger and, over time, insulin resistance .
Fruit Juice
While 100% fruit juice is a better option than sugar-sweetened beverages like soda, it can still lead to a sharp rise in blood sugar. That is because fruit juice lacks the elements that would slow down the absorption of carbohydrates from your digestive tract into your bloodstream. “With juice, you don’t get any of the fiber as you would in actual fruit, and there’s also no protein or fat,” says Wisehart. The high concentration of simple sugars, even natural sugars, is quickly absorbed by the bloodstream.
Some research suggests that drinking 100% fruit juice can lead to lower blood glucose concentrations and reduced calorie intake the same day compared to sugar-sweetened fruit drinks, but the effects are small. To reap the benefits of polyphenols, vitamins and minerals in 100% fruit juice without the glucose spike, try sticking to a ½-cup serving of juice, and drink it along with a protein-rich meal.
Refined Grains
The processing of grains can drastically influence how they affect your blood glucose levels. “White bread, pasta, rice and other refined grains are lower in protein and fiber than whole grains, which results in quicker digestion and blood sugar rise,” says Sheri Gaw, RDN, CDCES .
Whole grains, which are minimally processed and contribute meaningful amounts of fiber, vitamins, minerals and phytonutrients, are shown to support glucose metabolism and a healthy gut microbiome . But eating highly refined grains can contribute to significant glucose spikes and higher fasting blood glucose levels . If you are eating a refined grain, you can limit its impact on your blood glucose by enjoying it as a smaller portion alongside fiber, healthy fat and protein-rich foods.
Candy
Candy is the perfect solution for a hypoglycemic (low blood sugar) episode, as the high amount of sugar can quickly spike blood glucose back into a normal range. However, that same candy can send normal blood sugar levels on a series of rapid spikes and falls. The impact of certain types of candy on blood sugar is so significant that researchers have suggested popular dextrose-based candies like Nerds can be used in oral glucose tolerance tests, which are used to screen for glucose metabolism disorders like diabetes. The dextrose-based candies create results similar to those obtained with the traditional orange glucose drink. Similar to the foods mentioned above, if you’d like to enjoy candy and skip the blood sugar spike, try pairing the candy with snacks that provide fiber, protein and healthy fats.
Our Expert Take
While all carbohydrates raise blood sugar, simple carbs like soda, fruit juice, refined grains and candy cause the largest blood glucose spikes. Without meaningful amounts of fiber, protein and fat, these simple carbs are digested and absorbed into the bloodstream quickly. To enjoy these foods with less impact on your blood sugar, adjust your portion sizes and pair them with meals or snacks rich in protein, fiber and healthy fats.
Read the original article on EatingWell
