The number of calories we consume is undoubtedly crucial when trying to lose weight, but another key factor can help sustain a diet and curb sugar cravings triggered by blood sugar spikes.
The Day Two plan, based on research from the Weizmann Institute, examines gut bacteria and the rise in blood sugar levels after consuming various foods. Over six years, tens of thousands of tests have identified which foods cause sharp blood sugar spikes and which result in more moderate increases.
What causes spikes in blood sugar levels
White coffee with sugar
Skipping breakfast and opting for coffee with milk and sugar may seem harmless, but it caused significant blood sugar spikes in 83% of participants tested, often leading to increased hunger later in the day. A better option is skipping the milk and sugar and having a slice of bread with cheese or tahini instead.
Schnitzel with rice and a salad
Surprisingly, this common dish can cause sharp blood sugar spikes. However, a dish like rice noodles with chicken and vegetables causes a milder increase, despite containing sugar. Alternatives like curry chicken or chicken with coconut milk are also better options for lunch.
Sushi
Sashimi is a safer choice for blood sugar levels, but if you prefer sushi rolls, pairing them with soup and salad can help slow the rise in blood sugar.
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Apple and Banana
Though these fruits are popular snack choices, they often cause blood sugar spikes. If you find yourself craving sweets after eating fruit, try pairing it with yogurt or nuts to slow the sugar absorption. Berries and other fruits may also be better options.
Foods that cause a moderate increase in blood sugar
Sesame-based sweets like cookies or halva
Despite their sugar content, sesame-based foods caused slower blood sugar increases. Researchers suspect tahini contains compounds that help moderate blood sugar levels, making it a better option for sweet cravings.
Popcorn
Though considered a carbohydrate, popcorn was found to cause a gradual rise in blood sugar, making it a great snack option.
Cheese, avocado, egg or tuna fish sandwiches
Combining these ingredients in a sandwich provides a balanced meal that helps maintain stable blood sugar levels.