Think dessert is the worst? Endocrinologist lists 3 foods that spike blood sugar even more

Avoid consuming food items that spike your blood sugar levels at a fast rate (Picture Credit: Unsplash)

When it comes to blood sugar levels, most people think avoiding desserts should be enough. They overlook the starches present in some of the foods that comprise their main meals. This is a problem that needs to be corrected, as a New Jersey-based endocrinologist, Dr. Alessia Roehnelt, listed three foods with a higher glycemic index (GI) than cake.
Sharing a video on Instagram, Dr. Roehnelt wrote, “Blood sugar balance is not just about skipping sweets, it’s about balancing your starches at every meal. Most people think sugar is the problem — but it’s often what’s on your dinner plate that sends your glucose soaring.”

3 starches with a higher glycemic index than chocolate cake (GI ~55):

The endocrinologist shared why the three foods listed below cause a blood sugar spike, their easy replacements, and what they should be combined with to reduce the impact. The GI of these foods is also mentioned, which is a scale that measures how quickly they can raise your blood sugar levels. Foods are ranked on a scale of 0 to 100.
Instant white rice (GI 85-90): Dr Alessia Roehnelt said, “This type of rice has been precooked and dried, which breaks down the starch structure. Unfortunately, your body absorbs it as fast as glucose.” She suggested trying something like jasmine rice, which has a more resistant starch or something like quinoa, which adds a little bit of protein.

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A post shared by Alessia Roehnelt, MD | Endocrinologist (@endohealthdoc)

Mashed potatoes (GI 80-90): The endocrinologist shared, “Cooking and mashing these increases the surface area and starch gelatinisation, which speeds up digestion. Instead try roasting potatoes and keeping the skin on. Or cooling them down and eating them later. That forms a resistant starch less likely to spike the sugar.”

White bread (GI 70-75): “This type of refined flour is broken down very quickly into glucose. Instead try something like sourdough or sprouted green bread. These both have a lower glycemic index and add fibre,” she added.

While they may not be sweet, Dr. Roehnelt explained that the body breaks them down quickly, leading to energy crashes, cravings, and fat storage. She ultimately suggested pairing carbs with protein, fibre, or healthy fats to help keep blood glucose steady.

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FAQs on impact of high blood sugar levels:

1. What happens to the body when blood sugar levels stay high for a long time?
When blood sugar remains elevated over time, it can damage blood vessels and nerves. This increases the risk of complications such as heart disease, kidney damage, vision problems, and poor wound healing.

2. How does high blood sugar affect energy levels?
Despite having plenty of glucose in the blood, the body’s cells can’t effectively use it without enough insulin. This leads to fatigue, weakness, and difficulty concentrating because cells aren’t getting the energy they need.

3. Can high blood sugar cause dehydration?
Yes. Excess glucose in the bloodstream causes the kidneys to work harder to remove it through urine, leading to frequent urination and dehydration. This can make you feel thirsty and tired.

4. What are the short-term effects of high blood sugar?
Short-term effects include increased thirst, frequent urination, blurred vision, headaches, and irritability. In severe cases, it can lead to diabetic ketoacidosis (DKA), a dangerous condition requiring immediate medical care.

5. How can uncontrolled high blood sugar impact long-term health?
Over time, uncontrolled high blood sugar can cause serious complications like neuropathy (nerve damage), retinopathy (eye damage), cardiovascular disease, kidney failure, and an increased risk of infections.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.