A new study has revealed that many perceived nutritious options can sabotage dietary goals by spiking glucose levels and creating metabolic disruptions.
Conducted by Ben's Natural Health, the study is questioning common perceptions about ‘healthy’ foods.
Contrary to popular belief, rice cakes and puffed snacks commonly marketed as diet-friendly alternatives can be nutritional landmines. With a glycemic index of 82, these lightweight crackers digest very quickly like white bread, causing an immediate glucose spike that can trigger hunger within a short time after consumption. Experts recommend replacing these with whole-grain seed crackers paired with healthy fats like avocado or hummus.
Dr. Oscar Scheiner, a registered nutritionist and metabolic health specialist, Ben's Natural Health says, “Consumers may be unknowingly undermining their health and weight management efforts through seemingly innocent food choices. The research highlights several unexpected culprits that can send blood sugar levels into unpredictable territory”.
Trendy health foods like acai and smoothie bowls also make it into the list of foods, resulting in a spike in sugar levels. Though marketed as nutrient-dense superfoods, these can contain sugar levels comparable to multiple donuts. The glycemic load can exceed 80 per serving, especially when topped with honey, granola, and multiple fruit varieties. Nutritionists suggest modifying these bowls by incorporating protein sources like Greek yogurt and fiber-rich additions such as flaxseeds to slow sugar absorption.
Plant-based milks, particularly oat and rice varieties, also come under the scanner for the high sugar content. Oat milk registers a glycemic index of 69, while rice milk reaches an alarming 86, almost equal to soft drinks. The beverages can contribute to blood sugar fluctuations, potentially undermining dietary and energy management strategies.
Protein shakes are commonly used for several diet plans and are in high demand, but present another challenge. Many varieties available in stores across several cities contain 30-60 grams of sugar, effectively counteracting the possible fitness gains. The key, according to the researchers, is strategic consumption and thoughtful ingredient combinations.
"Our research consistently shows that blood sugar stability is critical for sustainable weight management and energy levels," Dr. Scheiner explains. "Many individuals attempting to eat healthily don't realize they're essentially riding a metabolic rollercoaster."
The fundamental recommendation is straightforward: pair carbohydrates with proteins or healthy fats. This approach helps slow digestion, prevent energy crashes, and maintain more consistent blood sugar levels. By making informed choices and understanding the nuanced impact of different foods, individuals can more effectively support their nutritional goals.
