TOP 7 Foods That Spike Blood Sugar Instantly | Diabetes Guide [ed4b54]
2025-07-29
Post Time: 2025-07-29
Pain is a common human experience that can take many forms, from acute injuries to chronic conditions. While pain management often focuses on alleviating discomfort, recent research has shed light on another surprising effect of persistent pain: its impact on blood sugar levels.
Research suggests that individuals experiencing chronic pain are more likely to develop insulin resistance and elevated blood sugar levels (1). This phenomenon may be attributed to the body's stress response, which is triggered by ongoing pain. When we experience physical or emotional stress, our bodies release hormones like cortisol and adrenaline, which can raise blood sugar levels in an attempt to provide a quick energy boost.
However, chronic exposure to these stress hormones can disrupt glucose metabolism and contribute to insulin resistance (2). Insulin resistance occurs when the body becomes less responsive to insulin's signal to uptake glucose from the bloodstream. As a result, excess glucose builds up in the blood, leading to elevated blood sugar levels.
Furthermore, certain types of pain are more closely linked with fluctuations in blood sugar than others. For instance, conditions like fibromyalgia and irritable bowel syndrome (IBS) have been shown to be associated with changes in glucose metabolism and increased risk of developing insulin resistance (3).
To illustrate this relationship, consider the effects of chronic inflammation on blood sugar levels. Chronic inflammation is often seen in individuals experiencing persistent pain and can lead to a condition known as "inflammaging," which is characterized by low-grade but ongoing inflammatory responses (4). This process has been linked with an increased risk of developing metabolic disorders like type 2 diabetes.
Managing Blood Sugar Levels While Experiencing Pain
Fortunately, there are steps you can take to mitigate the impact of pain on blood sugar levels. Lifestyle modifications such as maintaining a healthy weight, engaging in regular physical activity (aiming for at least 150 minutes per week), and practicing stress-reducing techniques like yoga or meditation have been shown to improve insulin sensitivity and reduce inflammation.
Additionally, dietary choices play a crucial role in regulating blood sugar levels. Incorporating foods that are rich in fiber, healthy fats, and lean protein can help regulate blood glucose spikes (5). These nutrients also contribute to feelings of fullness and satisfaction between meals.
For those with diabetes or prediabetes, regular monitoring of blood sugar levels is essential for maintaining control over their condition. This includes using glucometers at home to track daily fluctuations in blood sugar levels (6).
Blood Sugar Range Monitoring: A Crucial Step Towards Healthy Living
Maintaining an optimal range can be achieved by implementing lifestyle changes and incorporating simple tracking tools, such as the "plate model" or carbohydrate counting methods.
When considering your own habits, think about how sleep quality impacts glucose regulation. Research has shown that individuals with chronic pain often experience disrupted sleep patterns (7). Addressing these underlying issues is essential to stabilizing blood sugar levels over time.
In addition to incorporating healthy behaviors into daily life, some nutrients have been found to support insulin sensitivity and regulate inflammation in the body. For example, omega-3 fatty acids present in walnuts or salmon can promote positive changes in glucose metabolism (8).
Understanding Stress: The Connection Between Body and Mind
You’ve been carefully choosing foods, exercising, and taking your diabetes medication, but your last blood glucose reading was still really high? Then there’s a great chance your food choices haven’t been as good as you thought. Today, Terah discusses 7 most common foods that can cause blood sugar spikes.
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The #1 food on the list is instant oatmeal. Oatmeal is a popular breakfast option for most people. Steel-cut oats are a great choice as they are rich in fiber. And fiber helps slow how can i test my blood sugar down the absorption of glucose into the bloodstream. However, instant oats are a different story. These are highly processed, which means they are digested faster, and the blood sugar increases faster as well. Also, instant oatmeal often has added sugar and other ingredients, so it’s a great possibility that you’ll consume too much of them at one time.
#2 is fruit juices. Fruit juice is often considered a healthy option. As much as we think of fruit juice as healthy, they are primarily sugar. Its effects on blood sugar spikes are similar to other sugary drinks, such as coke or energy drinks. And in some cases, fruit juice is even higher in sugar and carbs than any other sugary drink! As a general rule, eating whole fruit is healthier than drinking fruit juice or fruit smoothies.
#3 on the list – flavored coffee drinks. If you're a fan of flavored coffee drinks, you should understand that it’s more like a liquid dessert rather than a healthy beverage. Flavored coffee drinks are also loaded with carbs. Even ‘light’ versions contain enough carbs to significantly raise your blood sugar levels.
#4 is honey, agave nectar, and maple syrup. When people with diabetes try to avoid blood sugar spikes, they often try to minimize their intake of white table sugar, candies, cookies, and pies. Instead, they choose honey, agave nectar, or maple syrup. Even though these sweeteners aren’t highly processed, they contain as many carbs as white sugar. Your best strategy is to avoid all can water help lower blood sugar forms of sugar and use natural low-carb sweeteners instead, such as stevia.
#5 on the list is foods containing trans fats. Trans fats are unsaturated fats that have been chemically altered to increase their stability. They are often added to products to extend their shelf life. Trans fats are found in margarine, peanut butter, baked goods, spreads, creamers, and frozen dinners. To avoid trans fats, it’s important to read labels carefully.
#6 – White pasta, rice, and bread. Once again: carbs are the nemesis of diabetes. White bread, white rice, and pasta should all be avoided if you have diabetes. These refined carbs are not only processed and have no nutritional value, but they also significantly increase blood sugar levels. Instead, try to pick a higher fiber option such as pasta made from beans or lentils, brown rice, and whole-grain, high-fiber bread.
#7 is french fries. Those crispy fries are not only high in carbs that raise blood sugar levels, but they are also fried in unhealthy oils that may promote inflammation and increase the risk of heart disease. Potatoes themselves are already high in carbs: a medium white potato contains approximately 169 calories and 37 grams of carbs. While a medium-sized serving of fast-food french fries has 427 calories and 56 grams of carbs.
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⏰Chapters:
0:00 Intro
0:29 #1 Instant oatmeal
1:16 #2 Fruit juices
2:00 #3 Flavored coffee drinks
2:50 #4 Honey, agave nectar, and maple syrup
3:39 #5 Trans fats
4:25 #6 White pasta, rice, and bread
5:05 #7 French fries
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TOP 7 Foods That Spike Blood Sugar Instantly | Diabetes Guide [ed4b54]
