Best Foods to Raise Blood Sugar: What to Eat and Why

Best Foods to Raise Blood Sugar: What to Eat and Why

Learn the best foods to raise blood sugar, from high glycemic options to natural sweeteners, with personalized tips from Heald. Book your consultation today for expert diabetes care!

Posted on

Sep 18, 2024

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Posted on

Sep 18, 2024

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Managing blood sugar is critical for people with diabetes or hypoglycemia. A sudden drop in blood sugar can cause weakness, dizziness, confusion, or even unconsciousness. While much of the focus is often on lowering blood sugar, it’s just as important to know how to raise it effectively when needed. The goal is to prevent sudden dips while keeping blood sugar levels balanced throughout the day.

At Heald, we understand that managing blood sugar is about more than just numbers. Our personalized solutions take into account your lifestyle, needs, and preferences. In this blog, we’ll share the best foods to raise blood sugar quickly and how to easily incorporate them into your routine. Whether you're facing sudden drops or planning to avoid them, knowing what to eat can make a big difference.

Top Foods for Raising Blood Sugar

When blood sugar drops, quick action is essential. The following foods are great options for raising blood sugar effectively.

High Glycemic Foods

High glycemic index (GI) foods are absorbed quickly, causing a rapid spike in blood sugar. These foods are ideal in emergency situations when you need to boost glucose levels fast.

  1. White Bread and Rice
    Processed grains like white bread and rice are digested quickly, leading to an immediate rise in blood sugar. While they aren't recommended for regular consumption, they are effective for raising blood sugar in emergencies. At Heald, we’ll guide you in balancing these foods as part of your personalized nutrition plan.

  2. Sugary Cereals
    Cereals high in sugar and refined carbs provide a quick glucose boost. They should be used sparingly and under guidance, but they are effective for a fast recovery from hypoglycemia.

  3. Glucose Tablets or Gels
    Specifically formulated for managing diabetes, glucose tablets and gels offer a reliable, fast-acting solution to low blood sugar. According to a study in the Journal of Diabetes Research, glucose tablets are highly effective for managing hypoglycemia.

Natural Sweeteners

Credits: Healthline

Natural sources of sugar can also provide a quick and healthy boost to your blood sugar levels.

  1. Honey
    Honey is rich in natural sugars that are rapidly absorbed into the bloodstream, making it a great option for raising blood glucose. Plus, it's a healthier alternative to processed sugars. Heald’s care team can help you incorporate honey into your nutrition as part of a long-term plan.

  2. Fruit Juices
    Juices made from high-sugar fruits like oranges, grapes, or apples can provide a quick increase in blood sugar. Their liquid form allows for fast absorption, making them an excellent choice when you need a fast recovery.

  3. Bananas
    Bananas contain natural sugars and carbohydrates, making them a quick fix for low blood sugar. According to a study in the American Journal of Clinical Nutrition, bananas can significantly improve blood glucose levels in people with hypoglycemia.

Credits: Baishidang Publishing Group

Foods to Avoid

While some foods raise blood sugar effectively, others should be avoided in situations where you need a quick recovery. These foods can slow down recovery or fail to provide the necessary sugar boost.

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Low Glycemic Options

Low GI foods release glucose slowly and aren’t suitable for addressing a sudden drop in blood sugar.

  1. Leafy Greens
    Vegetables like spinach, kale, and broccoli are highly nutritious but low in carbs and sugar. They won’t provide the immediate sugar boost you need during a low blood sugar event. However, they are essential for long-term health and fit well into Heald’s 5-point healing plan.

  2. Whole Grains
    Whole grains, such as brown rice and whole wheat bread, are better suited for long-term blood sugar management. They digest slowly, so they are not ideal when you need a rapid increase in glucose.

Processed Foods

While processed foods may seem convenient, they are often low in nutritional value and can interfere with blood sugar management.

  1. Sugar-Free Snacks
    Sugar-free snacks contain artificial sweeteners that do not raise blood sugar effectively. In fact, they can sometimes cause blood sugar levels to drop further. At Heald, we advise avoiding these when you need a quick sugar boost.

  2. Diet Sodas
    Diet sodas contain artificial sweeteners and have no effect on blood sugar levels. Stick to real sources of glucose to manage dips in blood sugar effectively.

How to Incorporate These Foods

It’s important to be prepared for potential blood sugar dips. Knowing what to eat is just the beginning—planning ahead can help you avoid emergencies.

Meal Planning Tips

  1. Balance Carbohydrates and Proteins
    To maintain stable blood sugar levels, it’s important to balance quick carbs with protein. For example, pair white rice with chicken or fish to ensure you’re getting both immediate glucose and long-lasting energy. Heald’s personalized plans help you make balanced choices that fit into your daily routine.

  2. Portion Control
    Overloading on high-GI foods during a blood sugar dip can lead to sharp spikes and crashes. Portion control is crucial. Heald’s app can help you track your intake and recommend appropriate portion sizes based on your needs.

Snack Ideas

Credits: Sanitarium Health Food Company
  1. Fruit and Nut Butter
    Pair high-sugar fruits like bananas or apples with nut butter to quickly raise blood sugar while getting a dose of healthy fats and protein.

  2. Crackers with Peanut Butter
    Crackers made from refined grains offer a fast-acting glucose boost. Adding peanut butter provides protein to help stabilize your blood sugar afterward.

  3. Yogurt with Honey
    A simple and nutritious snack, yogurt sweetened with honey raises blood sugar while also delivering protein and healthy fats.

Conclusion

Managing blood sugar levels can be a complex and ongoing task, especially for those living with diabetes or hypoglycemia. Knowing what foods to turn to when blood sugar dips is crucial. High glycemic foods like white bread, sugary cereals, and natural sweeteners such as honey or bananas can provide the quick boost you need. On the other hand, low glycemic or processed foods may hinder recovery.

At Heald, we offer more than just meal plans—we provide personalized, holistic solutions to meet your health needs. Our care team and AI-powered tools are here to guide you, ensuring that you’re always prepared to manage your blood sugar effectively.

Book your free consultation today with one of our expert doctors and take the first step toward better blood sugar management.

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Get Connected with us on:

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Tech Alpharetta
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© Copyright Heald. All Rights Reserved

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Get Connected with us on:

Address:

Completum health Inc,
Tech Alpharetta
925 North Point Parkway, Suite 130, Alpharetta, GA 30005

reverse@iheald.com

+1 (470) 934-0043

© Copyright Heald. All Rights Reserved

logo-Heald

Get Connected with us on:

reverse@iheald.com

+1 (470) 934-0043

© Copyright Heald. All Rights Reserved