Recent findings from Ben’s Natural Health have prompted a reconsideration of foods often labelled as “healthy”. The research highlights that even natural and minimally processed options may trigger rapid glucose spikes, potentially undermining diet efforts by leading to insulin surges, energy crashes, and increased hunger. This phenomenon, known as hyperglycemia, presents health risks, including damage to blood vessels, nerves, and vital organs, potentially resulting in conditions such as heart disease, nerve damage, kidney issues, and vision loss.

Dr Oscar Scheiner, a registered nutritionist and metabolic health specialist at Ben’s Natural Health, addresses the misleading nature of some health food marketing. He expresses concern that many individuals consuming items like rice cakes, acai bowls, plant-based milks, and protein shakes are unaware that these foods could disrupt their blood sugar balance. The implications of this disruption might complicate efforts to maintain a stable and healthy diet.

Dr Scheiner provides insights into specific foods that may not live up to their “healthy” reputations:

  1. Puffed Snacks and Rice Cakes: While these snacks are often perceived as low-calorie options, Dr Scheiner notes that they can cause rapid glucose digestion. He states, “While low in calories, many snacks like rice cakes and puffed quinoa crackers digest rapidly into glucose.” With a glycemic index (GI) of 82, rice cakes rank very high on the scale, producing glucose responses similar to white bread. Consequently, these snacks can lead to renewed hunger shortly after consumption. He suggests opting for whole-grain seed crackers paired with healthy fats, like flaxseed crackers with avocado or hummus.

  2. Acai and Smoothie Bowls: Though marketed as superfoods, these bowls often contain significant amounts of sugar from added fruits, honey, and granola. Acai puree itself has a moderate GI of approximately 42–50, but the inclusion of sweet toppings can elevate its glycaemic load (GL) to upwards of 80, comparable to a McDonald’s meal. Dr Scheiner advises selecting unsweetened acai products enriched with protein, such as Greek yogurt or nuts, and incorporating high-fibre ingredients like flaxseeds to help slow sugar absorption.

  3. Plant-Based Milks: Popular options like oat milk and rice milk can carry substantial amounts of natural or added sugars, contributing to fluctuations in blood sugar. The GI for oat milk is reported to be 69, while rice milk has a notably high GI of 86, which Dr Scheiner compares to the blood sugar spike induced by Coca-Cola. To mitigate the effects on energy and hunger, he recommends choosing unsweetened almond, coconut, or cashew milks, which generally have a lower glycemic impact.

  4. Protein Shakes: Many commercial protein shakes are found to contain hidden sugars that can quickly elevate glucose levels. With sugar content ranging from 30 to 60 grams, these drinks can possess a GI of 60–80, impacting fitness recovery negatively. Dr Scheiner suggests blending protein shakes with unsweetened almond milk as a way to reduce their overall glycemic impact.

Dr Scheiner concludes with the observation that, “Our research consistently shows that blood sugar stability is a key factor in sustainable weight management and energy levels.” He emphasises that despite intending to make healthy choices, many individuals may inadvertently be engaging in dietary habits that induce irregularities in blood sugar, leading to increased hunger and fatigue. To maintain blood sugar stability, he advocates using the “plate method”: half a plate of non-starchy vegetables, one-quarter protein, one-quarter complex carbohydrates, and the addition of healthy fats in moderation.

The study underscores the complexity of nutrition and the importance of understanding the impact of various foods on metabolic health, an ongoing conversation in the field of dietary science.

Source: Noah Wire Services