These Healthy Foods Can Disrupt Blood Sugar & Prevent You From Burning Fat

However, it's not as simple as just avoiding sugar. Many foods that we would even consider "healthy" can be contributing to metabolic disorders by spiking blood sugar. Even my most well-intentioned patients unknowingly contribute to this through the foods they are eating on a daily basis—ones they were told are as healthy as can be! These are the top five foods I see most often as the worst offenders:

Carbohydrates are your body's go-to source for energy. The carbs you eat are converted to glucose in your body and, when eaten in excess, can seriously affect blood sugar. While you may be avoiding obvious carb-rich sources such as pasta and bread, too many starchy vegetables like sweet potatoes can push your blood sugar over the edge. Instead, opt for nonstarchy vegetables like dark leafy greens and Brussels sprouts, which work to lower inflammation, decrease blood sugar, and maintain a healthier metabolic state.

Growing up you may have heard more than once that too much fat will leave you at risk for heart disease, clogged arteries, and on the path to an early death. However, research has shown us that is simply not the case. In fact, fats are an essential tool for achieving a healthy metabolism. By transitioning your body from a sugar-burner through limiting carbs, to a fat-burner through increasing your consumption of healthy fats—the key concept in a ketogenic diet—your blood sugar will begin to stabilize, and inflammation will start to decrease along with other markers of metabolic disorders. Chances are that your low-fat options are loaded with more sugar or unhealthy additives to make up for the lack of flavor. Instead, reach for wild-caught fish or plant-based sources of fats like coconuts, olives, and avocados, which I utilize in my book Ketotarian. Not to mention, these healthy fats also work to keep cravings at bay to help you avoid other metabolism-busting junk food.

Additionally, other natural sweeteners are heavily processed and contain unhealthy additives which also contributes to insulin resistance as well as increased inflammation. Monk fruit extract and stevia are some of the best options in their organic, unprocessed forms—but all of them are best used in moderation! My sugar guide gives my full rankings on all of the natural sweeteners.

For years we've been hearing about gluten's impact on our overall health, leaving gluten-free grains like quinoa, barley, and rice to fill the void left behind by our beloved gluten. However, these options still have similar proteins to gluten and are high in amylose sugars that can still increase blood sugar and contribute to insulin resistance. It's a good idea to limit them as much as possible in honor of your blood sugar balance and metabolism.

Even though fruit contains natural sugar in the form of fructose, sugar is still sugar to your body— regardless of where it's coming from. Fruits are a great source of antioxidants and other nutrients, but it's easy to overlook this common source of blood sugar spikes and overdo it. Make sure to choose low-fructose options such as blueberries, lemons, limes, and melons to satisfy your sweet tooth and eat fruit mindfully.