Foods that Act Like Sugar
I write a lot about sugar and foods that act like sugar in this blog. Lately, I’ve been getting a few questions about what I mean by “foods that act like sugar,” so here is the explanation and it all start with an understanding of the glycemic index.
The Glycemic Index
By now, most people have heard of the glycemic index, but I’ll take a moment to explain it.
The way the glycemic index works is that a scientist will measure the blood sugar of a volunteer and then feed that volunteer a single food. After two or three hours, the volunteer’s blood sugar is measured again. What scientists have discovered through this kind of testing is that certain foods increase blood sugar a little, others increase blood sugar moderately, and still other foods increase blood sugar dramatically.
While there are complicated glycemic index charts that show hundreds of foods, here is a typical one:
What you want to notice about this list is that sugars (left-hand column) are mostly in the high top part of the chart. Sucrose (table sugar) and glucose are always found near the top, but, here is the kicker: so are white rice, pancakes, bread, corn flakes, crackers, parsnips, potatoes and many other foods. These are the Foods That Act Like Sugar in your body.
Here is a partial list of foods that act like sugar
GRAINS
- Brown rice
- Glutinous rice
- Instant rice
- Jasmine rice
- Long grain rice
- Parboiled rice
- Sweet corn
- White rice
- Wild rice
GRAIN PRODUCTS
- Breads (all breads)
- Bagel
- Baguette, white
- Blueberry muffin
- Bran muffin
- Corn tortilla
- English Muffin
- Kaiser bread rolls
- Rice Pasta
- White bread
- Whole Grain bread
- Wonder Bread™
Breakfast Cereals (almost all)
- Cheerios™
- Coco Pops™
- Corn Chex™
- Corn Pops™
- Cornflakes™
- Crispix™
- Grapenuts Flakes™
- Grapenuts™
- Instant Cream of Wheat
- Life ™
- Quick Oatmeal
- Raisin Bran™
- Rice Chex™
- Rice Krispies™
- Shredded Wheat™
- Special K™
- Special K™
- Total™
Crackers and Chips (almost all)
- Corn chips
- Popcorn
- Potato chips
- Pretzels
- Puffed rice cakes
- Rice cracker
- Soda Crackers
- Water crackers
Other Breakfast Foods
- Croissant
- Cupcake
- Doughnut
- Muffins
- Oatmeal muffin
- Pancakes
- Pop Tarts™
- Waffles
Cakes
- Almost all cakes
- Angel food cake
VEGETABLES
- Carrots, boiled
- French fries
- Parsnips
- Potato: Baked, Instant, Mashed
- Pumpkin
- Sweet potato
- Tapioca
FRUITS
- Banana
- Dates, dried
- Raisins
- Watermelon
Fruit Products
- Fruit Roll-Ups®
- Fruit Juices
- Jams and Jellies
- Processed fruit bars, fruit wraps…
SUGAR AND SUGAR SNACKS
- Most sugary snacks
- Candy Bars
- Glucose
- Honey
- Jelly beans
- Sucrose
- Syrup
DRINKS
- All fruit juices
- All sodas
- Most sport drinks
DAIRY
- Yoghurt, low fat
- Ice cream
BEANS
- Broad beans
- Kidney beans
OTHER
- Macaroni and Cheese
- Pizza, cheese
- Popcorn
- Soup, green pea
- Soup, split pea
A Sugar is a Sugar
The take home message from the studies done on glycemic index is that a sugar is a sugar, no matter what the source. To your body, it doesn’t matter if you pick up a table spoon of sugar and put it in your mouth, or if you pick up a baguette and start munching on it: the results are the same. Up up up goes your blood sugar every time you eat these foods.
If you want to maintain good blood sugar control, I always recommend eating low or below the glycemic index.
Take the plunge and try the 30 sugar free days challenge:
I’ve completed 7 days and lost 1.5 pounds. I don’t think I’ve ever EVER gone 7 hours without sugar so this is a HUGE accomplishment. I really look forward to the emails. I keep them all and reread when I need a boost.
Very nice program!
Today is Day One. Is Stevia OK or is it also considered an artificial sweetner?
Yes, Stevia is okay. If you signed up for the e-mail program, there is an e-mail on this subject.
Good Luck!
To Radha,
I’ve heard that Stevia is all good. Go on how you feel a few hours after consuming it.
I am on day one and have been consuming STEVIA… is this bad?
How about Stevia???
I have recently signed up with you for the 1st level at this point on this journey. I have now purchased the book Sugarettes and have read the majority of it. It is very helpful. I am encouraged by your e-mails. They are full of good information and insight. I am 53 and for the 1st time in my life very unhealthy and I’m tired of it. Borderline Diabetic and high blood pressure and I have NEVER had this problem before and it has scared me into acting. I don’t want to be on medication because I didn’t have the courage or strength to break the sugar additction. I have been telling my co-workers about this too. They are also supportive. But with your help, support and my Faith in God, I will win this battle. Thank you SOOO much for this.
Terrie,
Thanks for your kind words and good luck on your journey to health!
HI Dr. Olson
How do you feel about juice fasting with just veggie juices and green apple in moderation?
I’m mixed. I believe that you should get most of your nutrition the way it showed up on the earth (this means no blenderized foods). But an occasionally green juice smoothie isn’t too bad.
@lil_gruntlings Oh yeah and foods that act like sugar. Here is a post on sugar foods: http://tinyurl.com/6573hd
@feelgoodguru Grains act like sugar as do starchy vegetables. See glycemic index, or http://tinyurl.com/6573hd
This time of year it is hard for all of us to keep from reaching for sweets. I’m not sure about the milk production, but the grouchy part? You bet sugar changes our moods!
No, water won’t balance out too high of a sugar intake. The body simply needs to deal with the sugar: it either uses it or stores it (as fat).
Thanks for you comments!
Dr. Scott
I’ve been reaching for the caramel candy bowl a lot lately and it’s usually when I’m stressed out. I’ve been having the feeling that I need to stop eating sugar because I think it slows down milk production and makes me grouchy. Am I imagining that? Can drinking lots of water remedy too much sugar intake? I have so many questions, I’m glad I found your blog!!
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Great explanation! That helped.
Thanks for the explanations. great blog!
Larry,
Thanks for the kind thoughts!
Your posts are very informative. I am a devoted GLCzone reader, and your blog is at the top of my list.