Find out which foods are spiking your glucose levels
5 “healthy foods” that could be impairing your metabolic health
How does your body respond to the brown rice and oatmeal you’ve incorporated into your “healthy” diet? Though conventionally considered healthy, it's time to see how specific foods may impact your blood glucose levels.
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“I always thought oatmeal was a high-in-fiber, wholesome breakfast. But it spiked my blood glucose levels which was unexpected. Swapping it with chia seeds made a huge difference.”
Trupti – Verified Levels User
1
Orange Juice
Although oranges are a great source of vitamin C, drinking it in juice form is more likely to spike your blood sugar, as the natural sugars get absorbed more quickly without the fiber.
Additionally, orange juice rushes a high amount of fructose into your system, which can lead to inflammation and a fatty liver over time.
LEVELS INSIGHT
Stick to Whole Fruits
Try to cut the juices and eat whole fruit instead. You’ll avoid the unnecessary sugars, increase fiber consumption, get more nutrients and lower your glucose response.
Whole Orange
• 70 mg of Vitamin C
• 12 g of sugar
• 3.1 g of fiber
Orange Juice
• 70 mg of Vitamin C
• 22 g of sugar
• Limited fiber
2
Oatmeal
Oatmeal is commonly known to reduce the risk of heart disease and promote weight loss, yet it is a consistent source of glucose spikes in our Levels members.
Additionally, toppings like honey and fruit further spike glucose responses, which are especially harmful in
the morning.
LEVELS INSIGHT
Switch to Chia
Seed Pudding
Sub out oatmeal/cereal for chia seed pudding (made with chia, flax and hemp seeds), which contain anti-inflammatory omega-3 fatty acids and keep your glucose levels stable.
3
Grapes
The truth is, grapes aren’t so great. They’re high in sugar and contain little to no fiber.
Consider replacing grapes with raspberries, strawberries or blackberries as they are higher in fiber and contain less sugar.
LEVELS INSIGHT
Grapes vs. Raspberries
Two factors to consider in picking a healthy fruit are the amounts of sugar and fiber.
Grape (1 cup)
• 23.4 g of sugar
• 1.4 g of fiber
Raspberry (1 cup)
• 5.4 g of sugar
• 8 g of fiber
4
Corn
Corn alone may not be the cause of your blood sugar spike, but it is commonly paired with other high-carb, high-starch foods.
Because corn is still considered a starchy vegetable (like sweet potatoes), avoid pairing with bread and rice but instead sprinkling it on top of a salad.
LEVELS INSIGHT
Swap Corn for Almond Flour Tortillas
There are plenty of healthy tortilla alternatives that aren’t filled with additives and preservatives. Almond flour tortillas are the most common grain-free base ingredients for wraps and tacos.
5
Brown Rice
When looking for a replacement to rice, many look to brown rice as their healthier option. Brown rice is still high in carbs and low in fiber, which can shoot blood glucose levels up.
Consider quinoa or cauliflower rice (1 cup) paired with your favorite proteins and veggies to keep those blood glucose levels stable.
LEVELS INSIGHT
A Metabolically
Healthier Swap:
Cauliflower Fried Rice
• 1 cauliflower in processor until small, rice-like size
• 2 eggs, 1 tbsp sesame oil
• 1/2 diced onion, 2 garlic cloves
• 5 diced scallions, 3 tbsp soy sauce + your favorite protein
WHAT’S NEXT?
See your blood glucose levels in real-time with Levels
Witness better sleep, more energy and enhanced longevity by keeping your blood glucose levels stable.
Get started with Levels and a glucose monitor to discover what foods are fueling your body and which foods are weighing you down.
©2023 LEVELS
WHAT’S NEXT?
WHAT’S NEXT?
See your blood glucose levels in real-time with Levels
See your blood glucose levels in real-time with Levels
Witness better sleep, more energy and enhanced longevity by keeping your blood glucose levels stable.
Get started with Levels and a glucose monitor to discover what foods are fueling your body and which foods are weighing you down.
2
Oatmeal
Oatmeal
Oatmeal is commonly known to reduce the risk of heart disease and promote weight loss, yet it is a consistent source of glucose spikes in our Levels members.
Additionally, toppings like honey and fruit further spike glucose responses, which are especially harmful in the morning.
LEVELS INSIGHT
LEVELS INSIGHT
Switch to Chia Seed Pudding
Switch to Chia Seed Pudding
Sub out oatmeal/cereal for chia seed pudding (made with chia, flax and hemp seeds), which contain anti-inflammatory omega-3 fatty acids and keep your glucose levels stable.
Sub out oatmeal/cereal for chia seed pudding (made with chia, flax and hemp seeds), which contain anti-inflammatory omega-3 fatty acids and keep your glucose levels stable.
3
Grapes
Grapes
The truth is, grapes aren’t so great. They’re high in sugar and contain little to no fiber.
The truth is, grapes aren’t so great. They’re high in sugar and contain little to no fiber.
Consider replacing grapes with raspberries, strawberries or blackberries as they are higher in fiber and contain less sugar.
LEVELS INSIGHT
LEVELS INSIGHT
Grapes vs. Raspberries
Grapes vs. Raspberries
Two factors to consider in picking a healthy fruit are the amounts of sugar and fiber.
Two factors to consider in picking a healthy fruit are the amounts of sugar and fiber.
Grapes
(1 cup)
• 23.4 g of sugar
• 1.4 g of fiber
Raspberry
(1 cup)
• 5.4 g of sugar
• 8 g of fiber
1
1
Orange Juice
Orange Juice
Although oranges are a great source of vitamin C, drinking it in juice form is more likely to spike your blood sugar, as the natural sugars get absorbed more quickly without the fiber.
Additionally, orange juice rushes a high amount of fructose into your system, which can lead to inflammation and a fatty liver over time.
LEVELS INSIGHT
LEVELS INSIGHT
Stick to Whole Fruits
Stick to Whole Fruits
Try to cut the juices and eat whole fruit instead. You’ll avoid the unnecessary sugars, increase fiber consumption, get more nutrients and lower your glucose response.
Try to cut the juices and eat whole fruit instead. You’ll avoid the unnecessary sugars, increase fiber consumption, get more nutrients and lower your glucose response.
Whole
Orange
• 70 mg of Vitamin C
• 12 g of sugar
• 3.1 g of fiber
• 70 mg of Vitamin C
• 12 g of sugar
• 3.1 g of fiber
Orange
Juice
• 70 mg of Vitamin C
• 22 g of sugar
• Limited fiber
“I always thought oatmeal was a high-in-fiber, wholesome breakfast. But it spiked my blood glucose levels which was unexpected. Swapping it with chia seeds made a huge difference.”
“I always thought oatmeal was a high-in-fiber, wholesome breakfast. But it spiked my blood glucose levels which was unexpected. Swapping it with chia seeds made a huge difference.”
Trupti – Verified Levels User
5 “healthy foods” that could be impairing your metabolic health
5 “healthy foods” that could be impairing your metabolic health
How does your body respond to the brown rice and oatmeal you’ve incorporated into your “healthy” diet? Though conventionally considered healthy, it's time to see how specific foods may impact your blood glucose levels.
Find out which foods are spiking your glucose levels
4
Corn
Corn alone may not be the cause of your blood sugar spike, but it is commonly paired with other high-carb, high-starch foods.
Because corn is still considered a starchy vegetable (like sweet potatoes), avoid pairing with bread and rice but instead sprinkling it on top of a salad.
LEVELS INSIGHT
Swap Corn for Almond Flour Tortillas
There are plenty of healthy tortilla alternatives that aren’t filled with additives and preservatives. Almond flour tortillas are the most common grain-free base ingredients for wraps and tacos.
5
Brown Rice
When looking for a replacement to rice, many look to brown rice as their healthier option. Brown rice is still high in carbs and low in fiber, which can shoot blood glucose levels up.
Consider quinoa or cauliflower rice (1 cup) paired with your favorite proteins and veggies to keep those blood glucose levels stable.
LEVELS INSIGHT
A Metabolically Healthier Swap: Cauliflower Fried Rice
• 1 cauliflower in processor until small, rice-like size
• 2 eggs, 1 tbsp sesame oil
• 1/2 diced onion, 2 garlic cloves
• 5 diced scallions, 3 tbsp soy sauce + your favorite protein