MAKE HIGH BLOOD SUGAR BECOME A THING OF THE PAST BY DOING THIS

An expert shares the simple carbohydrates to swap out for healthier blood sugar levels

Carbohydrates (carbs) are one of the three main macronutrients found in food, along with proteins and fats. They are the body’s primary source of energy, broken down into glucose during digestion.

“Bad carbs,” typically refined carbohydrates like white bread, sugary drinks, and processed snacks, are quickly digested and cause rapid spikes in blood glucose levels due to their high glycemic index and low fiber content.

When these refined carbs enter the bloodstream rapidly, the pancreas responds by releasing large amounts of insulin to manage the sudden glucose surge. This can lead to blood sugar volatility—high spikes followed by crashes—which over time may contribute to insulin resistance, where cells become less responsive to insulin’s effects.

This pattern of blood glucose elevation and insulin surges is associated with increased risk of type 2 diabetes, metabolic syndrome, and cardiovascular issues, especially with consistent consumption of these low-quality carbohydrates.

Your food choices significantly affect blood glucose levels, making proper selection essential for optimal health. A health expert has provided guidance on managing blood sugar through diet, highlighting the value of whole foods.

Dan Jackowiak, nutritional consultant, holistic health practitioner, and founder of Yeast Infection Advisor, recommends focusing on foods that are rich in nutrients while having minimal impact on blood sugar. “To lower blood glucose levels, start by reducing the glycemic load of your meals,” he advises. “Focus on whole, nutrient-dense foods with minimal blood sugar impact, such as non-starchy vegetables, legumes, nuts, seeds, and high-fiber fruits like berries.”

He points out that simple carbohydrates can cause problematic blood sugar spikes and suggests better alternatives. “Simple carbohydrates such as white bread or sugary drinks will raise blood sugar more significantly than complex carbohydrates like quinoa, sweet potatoes, fresh vegetables, and whole grains,” Jackowiak explains. “These complex carbohydrates provide important benefits for blood sugar management.”

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