A morning spike in blood sugar, also called hyperglycemia, is a life-threatening condition for diabetics and increases the risk of heart disease, stroke and other disorders. High blood sugar also increases your risk of insulin resistance and diabetes if you have pre-diabetes. Certain foods cause a spike in morning blood sugar, and you should avoid them. Consult your doctor about what foods cause a spike in morning blood sugar.
High Glycemic Foods
High glycemic foods contain sugars that your body rapidly digests and absorbs into your bloodstream, causing a spike in blood sugar. The higher the glycemic index of the particular food item, the more rapidly the sugar from this food enters the blood. High glycemic foods include refined grains and cereals, corn chips, candies and processed foods containing sucrose. Scientists at Second University of Naples in Italy found that increased glycemic index of food is associated with increased blood sugar, according to research published in "Metabolic Syndrome Related Disorders" in June 2010.
Carbohydrate Evening Meals
Eating high glycemic carbs, such as white bread, white rice and baked potatoes, in the evening appears to induce spikes in morning blood sugar levels. Scientists at Loughborough University in Leicestershire, England, found that the glycemic index of the evening meal influences blood sugar in the morning before and after a high glycemic breakfast in humans, according to research published in the "International Journal of Sport Nutrition Exercise and Metabolism" in June 2005. The results demonstrate blood sugar and insulin levels following a high glycemic breakfast are higher when you eat a high glycemic carbohydrate evening meal than when you eat a low-glycemic-carb evening meal.
Low Fiber Foods
Soluble fiber is an indigestible substance in foods that can affect the speed your body absorbs sugars from foods and beverages. Eating foods that are low in soluble fiber is more likely to spike blood sugar following meals than foods that contain high fiber. Scientists at the Veterans Affairs Medical Center in Lexington, Kentucky, found dietary fiber influences blood sugar levels following meals, according to research published in "Metabolism" in July 1995. The results demonstrate that high fiber foods significantly reduce blood sugar, whereas low fiber foods increase blood sugar.
Monounsaturated Fat
Monounsaturated fat is a healthy fat found in avocados, nuts and olive oil that might reduce your risk of heart disease. However, eating foods that contain monounsaturated fat might increase blood sugar levels. Scientists at Sansum Medical Research Institute in Santa Barbara, California, found that eating a meal containing monounsaturated fats leads to higher blood sugar levels after the meal than eating a meal containing saturated fat, according to research published in the "American Journal of Perinatology" in 1999. The results demonstrate the effects at 60, 120 and 180 minutes following the meals.
References
- National Institute of Diabetes and Digestive and Kidney Diseases; Diabetes, Heart Disease, and Stroke; 2005
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine; "Glycemic Index"; 2010
- "Metabolic Syndrome Related Disorders"; "Dietary Glycemic Index and Glycemic Load Are Associated with Metabolic Control in Type 2 Diabetes -- The Capri Experience"; Katherine Esposito et al.; June 2010
- "International Journal of Sport Nutrition Exercise and Metabolism"; "The Effect of the Glycemic Index of an Evening Meal on the Metabolic Responses to a Standard High Glycemic Index Breakfast and Subsequent Exercise in Men"; Emma Stevenson et al.; June 2005
- MayoClinic.com; "Dietary Fiber: Essential for a Healthy Diet"; 2009
- "Metabolism: Clinical and Experimental"; "Postprandial Serum Glucose, Insulin, and Lipoprotein Responses to High- and Low-Fiber Diets"; J.W. Anderson et al.; July 1995
