Carbohydrates are an essential part of a balanced diet, providing the body with energy. However, not all carbs are created equal. While complex carbs, like whole grains and vegetables, digest slowly and provide lasting energy, refined or simple carbohydrates can have a more negative impact. These types of carbs, found in foods like white bread, sugary snacks, and processed foods, can quickly spike blood sugar levels. Over time, frequent blood sugar spikes can lead to insulin resistance, increased fat storage, and weight gain.
We spoke with Jesse Feder, RDN, CPT, and Michelle Saari, MSc, RD from eHealth project, to learn about the five carb-loaded foods that can spike your blood sugar and lead to weight gain. They revealed that breakfast cereals, canned fruit in syrup, bagels, muffins, and candy are the ones to avoid.
1. Bagels
Typically made from refined wheat flour, bagels lack the fiber found in whole grains, causing a rapid surge in blood glucose after consumption. This spike prompts the release of insulin to regulate blood sugar, potentially leading to increased fat storage. Additionally, the calorie density of bagels can be high, and their consumption may not provide the sustained feeling of fullness that comes with more fiber-rich, nutrient-dense options.
"Bagels are a very dense refined carbohydrate with around 50g of carbs per bagel. They are made typically with high glycemic flour which is digested quickly and can spike your blood sugars. Additionally, the high carb content is what gives bagels hundred of calories which can lead to an increase in body weight," says Feder.
2. Muffins
Muffins, often perceived as a convenient and tasty snack or breakfast choice, can contribute to spiked blood sugar levels and increased body weight due to their typically high sugar and refined flour content. The refined carbohydrates in muffins are quickly broken down into glucose, causing a rapid increase in blood sugar levels. This prompts the release of insulin to regulate blood sugar, which may lead to increased fat storage over time.
"Muffins are high in refined carbohydrates, sugars, fats, and calories. The high amount of sugar and carbs can lead to spikes in blood sugar levels. The high calorie and fat content can set you back hundreds of calories and lead to weight gain," Feder notes.
3. Candy
Feder highlights that "candy, while people may not think of it as a carbohydrate, is made mostly from carbs. They are usually very high in sugars and syrups which can lead to spikes in blood sugar as well as increases in body weight."
When consumed, the rapid influx of sugar from candies causes a quick surge in blood glucose, triggering the release of insulin to bring levels back to normal. The repetitive cycle of blood sugar spikes and subsequent insulin release may lead to increased fat storage over time. Additionally, candies are often low in essential nutrients and high in empty calories, contributing to an overall unhealthy diet.
4. Canned Fruit in Syrup
Canned fruits in syrup may seem like a convenient and tasty option, but they often come with a downside for your health. The syrup in which these fruits are preserved is typically loaded with added sugars, which can cause a rapid spike in blood sugar levels upon consumption. The frequent consumption of such sugary syrups can contribute to energy fluctuations and cravings. Moreover, the excess sugar intake can over time lead to a slowing of metabolism, making it more challenging to manage weight effectively.
"Canned fruit that is preserved in syrup is not equivalent to fruit by itself. The syrup is typically high in added sugar in order to preserve it. I don’t recommend having fruit cups at all, but if you do, there are some that are preserved in water which can reduce the added sugars. If your only option is fruit cups preserved in syrup, before you eat it, put it through a strainer and rinse it with water. This can help to wash off most of the syrup that was on the fruit."
Additionally, a diet consistently high in added sugars, as found in canned fruit syrups, may contribute to insulin resistance, increasing the risk of metabolic issues.
5. Breakfast Cereal
Breakfast cereals, often perceived as a convenient morning option, can have significant implications for health. Many commercially available cereals are laden with refined sugars and processed carbohydrates, contributing to a rapid spike in blood sugar levels when consumed. This spike is typically followed by a subsequent crash, leading to fluctuations in energy levels and potential cravings for more high-carb foods. The repetitive consumption of such cereals may also contribute to a slowing of metabolism over time, making weight management more challenging. Moreover, the persistent exposure to high levels of refined carbs can contribute to insulin resistance.
"Not all breakfast cereals are made equal, but they tend to be high in sugar without much other nutritional value. If a cereal doesn’t have fiber, then there is nothing to help regulate your blood sugars. If you want to have a morning breakfast cereal, look for one that has less than 10% of the calories from sugar, ideally there should be no sugar added to it at all. You can help to regulate your blood sugars by eating it with chopped fruit for a source of fiber, and milk which is a good source of protein. By having protein and fiber with foods it can help to slowly release sugar to your blood steam which helps to control blood sugar spikes," Saari says.
