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levelshealth.com - 110 Foods unlikely to spike your blood sugar - Levels Health

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There’s no one-size-fits-all for a metabolically healthy diet. How we each respond to food goes beyond the macronutrient content of the food itself. You might respond well to bananas and have a big spike when you eat rice, while someone else may have the opposite response. Individual differences, such as the composition of our gut microbiome, our micronutrient status, how well we sleep, exposure to stress, physical activity, and our genetics, can all contribute to those unique reactions. In addition, how we consume a food can impact its metabolic response: For example, if we pair it with fat, protein, or fiber. The order in which we eat things matters, too—having fat or protein before carbs can help blunt a spike. Consuming vinegar or cinnamon before or with a meal can also lower the glucose response. “Focusing on whole, unprocessed foods and avoiding added sugars are the cornerstones of optimal metabolic health.” Many diet approaches can support metabolically healthy eating. We don’t endorse any particular diet because we recognize that each of us reacts differently to food, and that many factors influence what we eat. However, we can identify several foods that are unlikely to spike your glucose. Here’s a starter list of things you can try, and if you have a continuous glucose monitor or use other methods to test your blood sugar, see how you respond. Even if you can’t measure your response, this is an excellent list to build your individual diet around.

Vegetables

In general, starchy vegetables are the most likely to raise glucose. Leafy green vegetables should serve as the core of any diet.

Artichoke

Arugula

Asparagus

Avocado

Bok choy

Broccoli

Broccolini

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Celery root

Chard

Collards

Cucumber

Eggplant

Endive

Fennel

Green beans

Hearts of palm

Jicama

Kale

Kohlrabi

Leeks

Lettuce of all varieties

Mushrooms

Mustard greens

Okra

Onion

Peppers

Pumpkin

Radishes

Rapini (broccoli raab)

Rhubarb

Rutabaga

Snow peas and snap peas

Spinach

Sprouts

Summer squash

Tomatillos

Tomato

Turnip

Turnip greens

Zucchini

Nuts and Seeds

These are a great way to add fat, protein, and micronutrients to any meal or to have as a healthy snack.

Chia seeds

Flaxseeds

Pumpkin seeds

Sesame seeds

Almonds

Brazil nuts

Cashews

Hazelnut

Macadamia nuts

Pecans

Pistachios

Walnuts

Beans and legumes

Particularly when paired with fat, beans and legumes can be a great source of fiber and protein without a significant spike. That said, some people have a substantial response to beans. Tofu is generally a good choice for not spiking glucose.

Chickpeas

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Lentils

Black beans

Kidney beans

Soybeans (edamame)

Tofu

Fruits

Many berries tend to work well for people, while starchy fruits (such as bananas) and high-sugar fruits like dates may lead to a blood-sugar spike. Citrus is a great flavor addition to any dish. Generally, fruit paired with fat and protein (like nut butters or full-fat unsweetened yogurt) and additional fiber (chia seeds or flaxseeds) can help blunt a spike from fruit. Also, portion size matters—keep them small as you learn how your body reacts.

Blackberries

Blueberries

Raspberries

Strawberries

Coconut

Lemon

Lime

Orange

Kiwi

Why fructose is bad for metabolic health Fructose is a natural sugar but as an added sweetener its metabolic impact can be severe. Here’s what it does to your body and how to avoid it. Read the Article

Eggs and Dairy

If you choose to eat dairy, fermented is best; also, aim for whole-fat and organic. If you use dairy alternatives, avoid sweetened varieties and oat milk.

Eggs (go for organic, cage-free)

Kefir

Plain unsweetened Greek yogurt

Cottage cheese

Butter

Ghee

Sour cream

Unsweetened nut, seed, and bean milks (excluding oat or rice milk)

Unsweetened non-dairy yogurt (excluding oat)

Baked-Good Ingredients

If you want to bake, just swap in these alternative flours and sweeteners for refined wheat flours and traditional sugars.

Almond flour

Coconut flour

Monk Fruit

Stevia

Allulose

Pasta

White-flour pasta is an ultra-processed food; try one of these alternatives instead.

Zucchini noodles

Konjac noodles

Hearts of palm pasta

Chickpea, black bean, or lentil pasta (these spike some people and not others)

Meat and Fish

If you eat animal products, look for organic, grass-fed, antibiotic- and hormone-free options, which have higher omega-3s, including (but not limited to):

Beef

Lamb

Game meats

For seafood, try wild-caught, small fish, such as:

Sardines

Anchovies

Salmon

Oils, Fats, and Sauces

Avoid refined seed oils, which have damaging linoleic acids. Nut butters and spreads like tahini can be excellent sources of fat and protein to pair with other foods.

Tahini

Nut butters

Aioli

Guacamole

Pesto

Coconut oil

Olive oil

Avocado oil

MCT oil

Flavorings and Treats

Extra Dark Chocolate (88% or higher is a good choice)

Cocoa powder

Remember, everyone’s ideal metabolic diet is different. There’s no guarantee that any of these items will produce a low glycemic response for you. However, focusing on whole, unprocessed foods and avoiding added sugars are the cornerstones of optimal metabolic health.

levelshealth.com - 110 Foods unlikely to spike your blood sugar - Levels Health

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