Maintaining steady blood sugar levels is essential for overall health. It has more of an impact than you may realize, playing a crucial role in your energy, mood, and even long-term metabolic wellness. Blood sugar spikes, often caused by certain high-sugar foods, can lead to fatigue, hormone imbalances, sugar cravings, and difficulty losing weight. The good news is that maintaining steady blood sugar levels throughout the day is possible with the right diet.
Dietitian Courtney Kassis, known as @dietitianwithkids on TikTok, shared a few of the best and worst foods for blood sugar management in a video on the platform. She talks about specific food groups that can significantly spike blood sugar levels, those that have minimal impact, and how to combine foods strategically to achieve balance. Find all of her expert insight below.
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Worst Foods for Blood Sugar
Kassis begins her video by identifying a few of the main culprits behind blood sugar spikes, starting with refined grains. Options like white rice, pasta, wheat flour, and white flour are common staples that can cause sharp increases in blood sugar, she warns.
Additionally, although they're nutritious, fruits like banana, grapes, and mango can have significant impacts on your blood sugar levels.
It shouldn't be a surprise that sugary drinks like juices, soda, pre-made smoothies, and sweet coffee drinks are major contributors to blood sugar fluctuations, too. Likewise, ultra-processed foods are major culprits, as they "cause a lot of inflammation and blood sugar spikes."
Best Foods for Blood Sugar
Fortunately, many foods have little to no impact on blood sugar and can even help stabilize it. Kassis's list of recommendations starts with non-starchy vegetables such as leafy greens, bell peppers, onions, mushrooms, zucchini, and squash.
Healthy fats are another great option that can promote satiety and balance. Eggs, avocado, nuts, and seeds are all good choices. Kassis notes that proteins like fish, Greek yogurt, and tofu can also provide excellent options for stabilizing meals.
Additionally, legumes like chickpeas, beans, edamame, and low-glycemic fruits like berries, kiwi, and oranges have minimal effects on blood sugar.
It's also important to note that keeping blood sugar levels in check doesn't have to mean sacrificing dessert. For those with a sweet tooth, "stevia, monk fruit, and dark chocolate" are great alternatives. Perfect!
The Key to Balance
According to Kassis, the goal isn’t to eliminate foods that spike blood sugar but to pair them strategically with stabilizing options. "The idea here is not to eliminate food from the first group but rather pair them with foods from the second group to balance that blood sugar," she says. She suggests meals like:
- Avocado toast
- Rice with chicken and vegetables
- Pasta paired with protein
- Fruit and cheese
- Popcorn and nuts
By combining carbohydrates with protein and healthy fats, you can maintain stable blood sugar levels. "This is the key to balancing your blood sugar levels and helping you finally reach your goals," she concludes.
