Does Granola Spike Blood Sugar?
At first glance, granola may seem like a healthy choice. But most of the options out there are very high in total carbohydrate and total sugars, even the more natural choices. When you eat those granolas, it causes fast and high increases in your blood sugar, known as blood sugar spikes. People with diabetes, heart disease, and prediabetes know that having frequent blood sugar spikes puts you at risk for insulin resistance and narrowing of blood vessels.
Why You Want A Granola That Doesn't Spike Blood Sugar
Here's what people are learning about low sugar Struesli ... unlike regular granolas, it doesn't cause a quick and drastic spike in blood sugar. Struesli is a no added sugar granola that's also very low glycemic and high in fiber.
It's desirable to avoid blood sugar spikes because major fluctuations in the glucose content of your blood (aka: fast increases followed by quick drops) have both short-term and long-term implications. In the short term, the quick drop after a blood sugar spike often results in tiredness followed by more hunger. If you've ever felt lethargic and soon hungry again after eating a big meal or sipping a large sugary drink, then you have experienced this firsthand.
Worse yet, having many blood sugar spikes multiple times a day and over many years can cause the body to do unwanted things over time, such as narrowing of the blood vessels (a precursor to heart attacks and strokes) or developing insulin resistance (a precursor to diabetes and heart disease).
The Science: Why Struesli Doesn't Spike Blood Sugar
So why doesn't Struesli cause those blood sugar spikes like most other granolas? There are three main things at work, and they are that Struesli:
- is much lower in total carbohydrate and added sugars than most other granolas. While other granolas, even more "natural" ones, contain a little to a lot of added sugars in every form imaginable, Struesli is an unsweetened granola that doesn't contain added sugars or sweeteners of any kind.
- is a grain-free granola and has a lower total carbohydrate count than most other granolas that are made from a base of oats and grains. Struesli is also high in fiber and healthy fats, two nutrients that slow down digestion of the low sugar granola (and any food you eat it with). This results in a much slower and lower flow of glucose into your bloodstream.
- contains tiger nuts, which help reduce rapid blood sugar increases due to their fiber content. Tiger nuts also contain arginine, an amino acid that has been linked to increasing insulin sensitivity and insulin production, both of which help manage to keep your blood sugar more steady.
People With Diabetes Love Struesli
After a diagnosis of prediabetes or diabetes, people often wonder what food choices will help them manage their condition ... or make it worse. Is granola good for diabetics and what is the best granola for diabetics?
Until now, the best low sugar granola still contained more added sugars or zero-calorie sweeteners (like stevia or monkfruit) than was desirable for people with diabetes. But Struesli is a diabetic granola and very low glycemic index granola that doesn't cause drastic blood sugar spikes like most other granolas do. That's because Struesli is very low in carbohydrate due to the fact that it's not made from oats or other grains. It's also high in fiber, which helps slow digestion and stabilize blood sugar after eating. This keto-friendly, gluten-free, grain-free, Paleo granola is a great choice for people with diabetes and without.
Here's what a happy Struesli customer with diabetes has to say about it:
"I recently discovered Struesli and I couldn't be happier! As a type 1 diabetic, finding delicious, low carb, low glycemic index snacks can be a challenge, but Struesli is packed with flavor. In the past, I avoided granola because it would cause a sharp spike in my blood sugar, but not anymore. I highly recommend Struesli to anyone looking for a delicious and diabetes-friendly option. Couldn’t recommend this product more. It's so good that it feels like I’m cheating."
~ Eric, verified Struesli customer
Others Ways To Avoid Blood Sugar Spikes
In addition to opting for lower-carb and lower-sugar alternatives of your favorite foods, here are three other ways you can avoid having too many blood sugar spikes and the health implications that follow.
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Drink More Water. When you're dehydrated, your kidneys retain fluid and stop your body from flushing out excess sugar through urine. At the same time, your liver releases that extra sugar into the blood. So being dehydrated not only slows down the removal of excess glucose, but it also results in a blood sugar spike.
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Increase Your Activity. Getting some exercise is a great way to help avoid blood sugar spikes because of two pathways at work. First, physical activity increases your body's sensitivity to insulin (how quickly your body responds to glucose in your blood). Secondly, it causes your muscles to absorb some of the excess sugar from the blood and use it for quick energy.
- Eat Nuts. Eating a variety of nuts is a great way to get more of the key nutrients your body needs to help control blood sugar spikes, namely two key minerals: chromium and magnesium. These two minerals have been linked to how your body responds to insulin, making it more sensitive and reactive to your body's hormonal response to insulin (a good thing). Brazil nuts are a great source of chromium, while almonds and cashews are a particularly rich source of magnesium.
Written by Jessie Shafer, RD
Updated September 17, 2024
