1. Granola Bars
Granola bars, often seen as a healthy snack, can impact blood sugar, metabolism, and insulin sensitivity. Many store-bought varieties are loaded with added sugars and processed carbs, causing a quick rise in blood sugar followed by a drop, leading to energy swings and more carb cravings. Regular consumption of these sugary snacks can slow down metabolism and may lead to insulin resistance.
"These are glorified chocolate bars without the satisfaction that you get from eating a chocolate bar," Saari says. She adds: "They are high in added sugar and high in calories for a very small amount. Skip the granola bars because they really aren’t adding anything to your diet. If you need a snack throughout the day try making your own trail mix with mixed nuts for protein and healthy fat, popcorn for fiber and whole grains, and a piece of fruit for fiber. This is the ultimate combination to help manage blood sugars and reduce the risk of insulin resistance."
2. Pastries
Baked treats, although delicious, can take a toll on blood sugar, metabolism, and insulin response. Items like pastries and cookies often contain high levels of refined sugars and processed carbs. These sugars digest quickly, causing a sharp rise in blood sugar followed by a crash, which may lead to energy swings and cravings. Regular intake of these carbs can also slow metabolism, complicating weight management. Saari offers her substitutes for baked treats that won't elevate your blood sugar, hinder your metabolism, or lead to insulin resistance.
"[Baked goods] are loaded with fat and sugar, none of which are beneficial for your health," she notes. "Rather than stopping at the coffee shop for a pastry, make sure that you have something prepared for yourself in the morning to grab on the go. Making some toast and putting all natural peanut butter and bananas on it. These are both better options than buying baked goods."
3. Sugary Cereals
Breakfast cereals, commonly seen as an easy choice for the morning meal, can impact health considerably. Many store-bought cereals are packed with refined sugars and processed carbs, which cause a quick rise in blood sugar when eaten. This surge is usually followed by a sudden drop, resulting in unstable energy levels and possible cravings for more carbohydrate-heavy foods. Regular intake of these cereals may also slow down metabolism over time, complicating weight control. Furthermore, frequent consumption of high amounts of refined carbs can lead to insulin resistance.
"Not all breakfast cereals are made equal, but they tend to be high in sugar without much other nutritional value," Saari reveals. "If a cereal doesn’t have fiber, then there is nothing to help regulate your blood sugars. If you want to have a morning breakfast cereal, look for one that has less than 10% of the calories from sugar, ideally there should be no sugar added to it at all. You can help to regulate your blood sugars by eating it with chopped fruit for a source of fiber, and milk which is a good source of protein. By having protein and fiber with foods it can help to slowly release sugar to your blood steam which helps to control blood sugar spikes," Saari says.
4. Muffins
Muffins may be a quick, delicious way to please your sweet tooth in the morning, but they can lead to elevated blood sugar levels and weight gain because they often contain high amounts of sugar and refined flour. These refined carbs are rapidly converted into glucose, resulting in a swift rise in blood sugar. This triggers insulin release to manage blood sugar levels, which can eventually cause more fat to be stored.
Muffins are high in refined carbohydrates, sugars, fats, and calories. The high amount of sugar and carbs can lead to spikes in blood sugar levels. The high calorie and fat content can set you back hundreds of calories and lead to weight gain," Feder notes.