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The science of food and glucose, explained simply.
Do Eggs Affect Your Blood Sugar?
Eggs have virtually zero effect on blood sugar. They contain less than 1 gram of carbohydrate per egg and have a glycemic index of essentially 0. Eggs eaten before carbs can reduce the spike by 25–35%.
Do Grapes Spike Your Blood Sugar?
Grapes have a moderate glycemic index (GI 46–59) and contain 23g of sugar per cup. Red and black grapes spike slightly less than green due to higher polyphenol content.
Do Lentils Spike Your Blood Sugar?
Lentils have one of the lowest glycemic indexes of any starchy food (GI 21–32). Their combination of resistant starch, protein, and fiber produces minimal blood sugar spikes.
Do Nuts Affect Your Blood Sugar?
Nuts have virtually no effect on blood sugar. Most nuts have a glycemic index near 0 and contain 2–6g of net carbs per ounce. Eating nuts with carbs reduces the spike by 20–30%.
Do Onions Spike Your Blood Sugar?
Onions have a very low glycemic index (GI 10–15) and contain only 7g of sugar per medium onion. Quercetin in onions may modestly improve insulin sensitivity.
Do Peanuts Spike Your Blood Sugar?
Peanuts have a very low glycemic index (GI 7–21) and contain only 6g of carbs per ounce. Their high fat and protein content makes them one of the best snacks for blood sugar.
Do Potatoes Spike Your Blood Sugar?
Potatoes are one of the highest-GI common foods. A baked russet potato (GI 78–111) can spike blood sugar more than white bread. Cooling potatoes after cooking reduces the spike by 25–30%.
Do Protein Bars Spike Your Blood Sugar?
Protein bars range from GI 25 to 70+ depending on ingredients. Many 'protein' bars contain 20-30g of sugar — as much as a candy bar. Low-sugar options with sugar alcohols spike minimally.
Do Smoothies Spike Your Blood Sugar?
Most smoothies spike blood sugar significantly. A typical fruit smoothie delivers 40-70g of sugar in liquid form with destroyed fiber. Adding protein and fat dramatically reduces the spike.
Do Strawberries Spike Your Blood Sugar?
Strawberries have a low glycemic index (GI 25–40) and contain only 7g of sugar per cup. They are one of the best fruits for blood sugar management.