High-carb foods are a staple in many diets, providing energy and essential nutrients to support bodily functions. While carbohydrates are an important part of a balanced diet, consuming high amounts of certain types of carbohydrates can lead to health issues, including insulin resistance and difficulties in achieving weight loss goals. High-carbohydrate foods with a high glycemic index, such as refined grains, sugary snacks, and sweetened beverages, can cause rapid spikes in blood sugar levels, leading to increased insulin production and weight gain over time.
We spoke with Michelle Saari, MSc, RD from eHealth project; Natalie Gillett, a registered dietitian; and Shana Abraham, NASM certified personal trainer and Precision Nutrition certified nutrition coach, to learn about the four high-carb breakfasts to avoid for insulin resistance and weight management. They revealed that breakfast cereals, baked goods, granola bars, and white bread/bagels are the ones to minimize.
Breakfast Cereal
Breakfast cereals are a popular choice for many individuals seeking a convenient and quick morning meal. However, they often contain high levels of refined carbohydrates and added sugars, making them a potential contributor to insulin resistance and weight gain.
"Not all breakfast cereals are made equal, but they tend to be high in sugar without much other nutritional value. If a cereal doesn’t have fiber, then there is nothing to help regulate your blood sugars," Saari says.
All the added sugars and processed ingredients will eventually play a role in insulin resistance and lead to weight gain.
But, Saari suggests, "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."
Baked Goods
Baked goods, including pastries, muffins, and cakes, are often indulgent treats loaded with refined carbohydrates and sugars, posing a risk for insulin resistance and weight gain. These high-carb delights can wreak havoc on metabolic health by causing rapid spikes in blood sugar levels. Additionally, baked goods tend to be calorie-dense, contributing to excessive sugar intake and promoting weight gain.
Saari shares her alternatives to baked goods which won't cause your blood sugar to spike, slow your weight loss efforts, or cause insulin resistance. "[Baked goods] are loaded with fat and sugar, none of which are beneficial for your health. 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. Make some toast and put all natural peanut butter and bananas on it."
Granola Bars
Packed with refined grains, added sugars, and often dried fruits or chocolate chips, granola bars can quickly elevate blood sugar levels. Consistent consumption of these high-carb snacks can lead to insulin resistance over time and the calorie density of granola bars, combined with their high carbohydrate content, can contribute to excessive calorie intake and hinder weight loss efforts if consumed in excess.
Gillett says, "Granola is a breakfast food that has a health halo around it—while it seems like it's healthy because it's made from oats, many varieties can actually be loaded with sugar and fat. Some brands contain up to 8 grams of sugar (that's 2 teaspoons) per measly ¼ cup!" Instead, she suggests to look for granola that "has less than 6 grams per serving and watch those portion sizes."
White Bread and Bagels
White bread and bagels, while staples in many diets, are often made from refined flour, lacking the fiber and nutrients found in whole grains. The high glycemic index of these refined carbohydrates can lead to spikes in blood sugar levels, followed by crashes that may trigger increased hunger and cravings.
"Refined carbohydrates like white bread and bagels lack fiber and can lead to rapid spikes and crashes in blood sugar. Opting for whole-grain or alternative flour options can provide sustained energy and aid in weight loss," Abraham reveals.
