To control blood sugar levels, the first instinct is to eliminate all sweets that seem to be massive spike contributors. One such obvious cake is chocolate cake. The cake is anyway prepared with obvious glucose-boosting ingredients like refined flour, sugar and butter. And to top it all off, the chocolate flavored filling or frosting makes it a rollercoaster for your blood sugar. The results are obvious, and likewise, be careful when you eat, being careful with strict portion control.
Also read: Endocrinologists share the best and worst fruits for blood sugar spikes: Know where berries, grapes, bananas, apples stand
But sometimes hidden culprits and blood sugar spikers are clearly hiding in your daily foods that form the basis of your dinner. New Jersey-based endocrinologist, Dr. Alessia Rohenault, shares 3 popular dinner foods that spike blood sugar faster than chocolate cake and what you can replace them with for a healthier dinner.
“Blood sugar balancing doesn’t just mean giving up sweets, it’s also balancing your starches at every meal,” reminds Dr. Alessia Rohnelt.
He used the glycemic index to explain how each food affects blood sugar levels. For those unaware, the glycemic index is a scale that evaluates how quickly a food raises blood sugar after eating. The scale is from 0 to 100.
You will be surprised to know that a piece of chocolate cake does not cause a high blood sugar spike. According to endocrinologists, it is around 55 on the scale, which places it in the low range.
But other dinners raise base blood sugar faster, with blood sugar rising above 70 on the scale, all in the high GI range.
Before we consider the options listed by Dr. Alessia Rohenault, it’s worth noting that most dinner plates have a starchy carb as a base. Now, on top of that, you can pile on the vegetables or protein, but until you fix this hidden trap, your blood sugar levels will continue to be in danger.
1. Instant White Rice
Traditionally, preparing rice involves washing and boiling it so that it transforms from grainy to a fluffy, edible texture. Instant rice takes away all your hassle and gives you ready rice. You just need to heat it. But this pre-processed rice increases your blood sugar rapidly.
“This type of rice is pre-cooked and dried, which breaks down the starch structure. Unfortunately, your body absorbs it about as fast as glucose,” Dr. Rohenault explains. They placed it in the 85-90 range on the glycemic index.
Even otherwise, regular white rice is too heavy and raises blood sugar rapidly. Endocrinologists suggest making changes that add better nutrients to your plate. “Instead, try something like jasmine rice, which has more resistant starch, or something like quinoa, which adds a bit of protein,” she said.
2. Mashed Potatoes
Mashed potatoes and grilled vegetables along with roasted vegetables are common for dinner. It seems like a balanced diet, everything is correct. But here’s your mistake: Mashed potatoes can cause your blood sugar to rise abnormally. Endocrinologists gave it a score of 80-90 on the glycemic index.
Dr. Rohnelt explained that “cooking and mashing them increases surface area and increases scratch gelatinization, which speeds up digestion.”
What can you do instead? She suggested roasted potatoes. But the trick? You should not peel off the skin completely and leave it like that. He adds, “It makes starch less resistant than sugar.”
3. White bread
People looking for a lighter dinner option often turn to sandwiches. But despite packing it with healthy fillings, from green veggies to lean proteins like grilled chicken pieces, your sandwich’s entire value comes from its base, the bread it’s built on. According to the doctor, white bread increases your blood sugar to 70-75. “This type of refined flour breaks down very quickly into glucose,” Dr. Rohnelt said.
Instead, he suggests better options for the base, like sourdough or sprouted grain bread, as both contain fiber and are low on the glycemic index.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
