An expert reveals the surprising healthy foods that might be causing an insulin surge in your body, leading to increased cravings and the risk of overeating. Find out what to avoid for better health.
A medical professional has highlighted on TikTok certain foods to be cautious about due to their potential to elevate blood sugar levels.
A recent TikTok video has captured widespread attention, amassing over a million views, where a physician points out that several foods traditionally deemed healthy might not be beneficial for those monitoring insulin levels.
The video on TikTok features Dr. Mijin Brown, who shares insights on foods that could lead to significant blood sugar increases.
Consumption of high glycemic index items might lead to a swift rise in blood sugar, prompting the pancreas to secrete increased insulin, which can induce cravings and a tendency to overeat as levels drop sharply.
Continuous repetition of this pattern may cause insulin resistance, a condition where the body’s cells become less responsive to insulin, hindering glucose absorption by muscles, fat, and liver.
Persistently high blood sugar levels force the pancreas to produce even more insulin to facilitate glucose entry into cells, a situation that can progress to type 2 diabetes, alongside other health issues like inflammation, arterial plaque, and cardiac and joint complications.
Dr. Brown discusses the link between the glycemic impact of foods and insulin levels, noting that “Insulin resistance is the root cause of all of our lifestyle-related diseases that most of us are suffering from.”
Below are the five foods Dr. Brown advises caution with:
FRUIT JUICES
Dr. Brown begins with a commonly misunderstood beverage: fruit juice. She points out that certain fruit juices can contain as much sugar as a soda.
“Even the unsweetened variety can have as much as 26g of carbohydrates, which is about six teaspoons of sugar. All this, with very little fibre,” she notes.
FRUITS
Next, Dr. Brown addresses the misconception about fruits. She warns that some fruits like mangoes, pineapples, bananas, and grapes are particularly high in sugar and should be enjoyed in moderation, similar to dessert.
“Fruit today, even veggies today, are nothing like they were a long time ago in nature. Most were small, fibrous, and not too sweet. But fruit today is crazy. They’ve been engineered to be bigger, sweeter, and less fibrous, all of which impact our blood sugar levels.”
She acknowledges that some fruits are high in fiber, which can slow digestion and sugar absorption, mitigating blood sugar spikes.
OAT MILK
Third on the list is a popular dairy substitute: oat milk.
Dr. Brown cautions, “One cup of oat milk has 15g of carbohydrates, and we’re not talking about the ones with added sugar.”
She also cautions against additives in commercial brands, like preservatives and emulsifiers, which may not be beneficial for gut or overall health.
OATMEAL
Oatmeal, often touted as a healthy staple, especially for those with diabetes, comes under scrutiny.
Dr. Brown points out, “One of the reasons they probably recommend it is as a source of fibre. One cup of oatmeal has about eight grams of fibre but 62 grams of carbohydrates.”
She suggests choosing oatmeal brands without added sugars and flavors, although she reminds us that plain oatmeal is rich in nutrients and contains beta-glucan, a soluble fiber that supports digestive health.
RICE CAKES
The final item on her list is the rice cake, often seen as a light, healthy snack. Dr. Brown highlights that despite their low-calorie content, just two rice cakes can have up to 14 grams of carbs and minimal fiber, potentially leading to further snacking to feel satiated.
She advises topping them with healthy fats or proteins, like avocado or nut butter, to lessen their glycemic impact.
Dr. Brown also emphasizes the importance of fiber in the diet, as it helps regulate sugar use in the body, contributes to bowel health, and prevents issues like IBS and constipation.
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