Metabolic Moment: Three Dinner Foods That Raise Blood Sugar Faster than Cake
Contributed by Dr. Lauren Gagliano & Coach Ken Hagler
Most people think dessert is the biggest danger for blood sugar. But doctors say some common dinner foods can cause an even faster spike — even quicker than a slice of chocolate cake. With the holidays upon us, make note of foods that could be spiking your blood sugar levels.
When considering carbohydrate choices for dinner, it's crucial to understand how different options impact blood sugar levels and overall health. Endocrinologist Dr. Alessia Roehnelt highlights several common culprits that can lead to rapid blood sugar spikes and offers healthier alternatives.
Instant white rice is a top offender due to its altered structure, making it quickly absorbed and causing a rapid surge in blood sugar. Dr. Roehnelt recommends jasmine rice or quinoa, which digest more slowly due to their complex structures and higher fiber content. Quinoa also offers additional nutrients like protein and essential amino acids, making it a more wholesome choice.
Mashed potatoes present a challenge as their soft texture breaks down instantly, releasing glucose rapidly into the bloodstream. To mitigate this, try roasted potatoes with the skin on. The skin provides fiber, slowing down digestion and sugar release, while roasting maintains more structural integrity.
White bread, made from highly refined flour, lacks fiber and nutrients, leading to a quick breakdown into glucose and a rapid blood sugar spike. Healthier alternatives include sourdough or sprouted grain bread, both offering higher fiber content. This not only slows digestion and blood sugar absorption but also contributes to better gut health and sustained energy.
Making informed choices about dinner carbohydrates can significantly impact metabolic health. Prioritizing whole, less-processed options rich in fiber can help maintain stable blood sugar levels, provide sustained energy, and contribute to overall well-being.
The lesson: sweets aren’t the only sugar threat. Watching your dinner carbs can help keep blood sugar steady and support better health.
Healthy Together & Feeling Great, led by Coach Ken Hagler and Dr. Lauren Gagliano, is your local metabolic health team supporting your health! We provide 1 on 1 coaching with nutraceuticals, in-service presentations for local businesses keeping their teams healthy and even CEU credits.
Visit us at www.alaskahealthy.live or email at alaskahealhy@gmail.com