Health and Me

Aarushi Bhadury

Blood Sugar Spikes Won’t Be An Issue If You Eat These Carbs

(Credit-Canva)

The food we eat has a direct impact on our well-being. No matter what foods you may be eating, your body will break them down to essential nutrients and use them as fuel to run all functions. So, why does it matter whether the fuel we take a healthy or not? It matters because if you do not eat the right foods, your body will have to overcompensate for the lack, which will in turn hurt your body. 

That’s why one must ensure that the food they eat is good enough. As we know, our body needs essential carbs and fat to stay energized. However, many people are told to skip most carbs as they can cause blood sugar spikes. So how does one find the balance? 

According to the American Journal of Clinical Nutrition, the reason why junk foods cause rapid blood sugar spikes is because they breakdown too easily, causing glucose to enter our blood stream in a rapid succession. While blood sugar spikes happen to everyone, it is worse for people who are diabetic, prediabetic or at risk of it. It becomes a concern when your body is producing less insulin as it is a necessary hormone to breakdown the blood glucose for use. So how does a person who is predisposed to have high blood sugar navigate this issue? 

<h2>Fiber: <span rel="noindex">The Blood Sugar-Friendly Carb</span> </h2>

In a widely viewed YouTube video, Dr. <span>Eric Berg</span>, popularly known as Dr. Berg on social media, who is a board-certified chiropractor and the author of 'The Healthy Keto Plan,' identified fiber as the singular carbohydrate that "doesn't influence insulin." This unique characteristic makes fiber an exceptionally beneficial dietary component, particularly for individuals closely monitoring their blood glucose, such as those with diabetes. Unlike other carbohydrates that are broken down into glucose and cause a subsequent rise in insulin to manage the increased blood sugar, fiber passes through the digestive system largely undigested. This lack of insulin response makes fiber an ideal carbohydrate choice for maintaining stable blood sugar levels. 

<h2>How Can You Optimize Your Nutrition and <span rel="noindex">Steady Blood Sugar</span>? </h2>

To maintain stable blood sugar levels while ensuring optimal nutrition, it's advisable to be mindful of the types of carbohydrates consumed. When incorporating carbohydrates into a meal or snack, pairing them with a source of protein is highly beneficial. Good protein options include lean meats, a small handful of nuts, or low-fat dairy products. Here are some foods that should be a bigger part of your diet. 

Opt for minimally processed grains like <span>quinoa</span>, brown rice, oats, barley, whole-wheat bread, and whole-grain pasta, which release glucose more slowly. 

Include nutrient-rich starchy vegetables such as sweet potatoes, corn, and peas in moderation. 

Incorporate lentils, beans, and chickpeas, which are excellent sources of both fiber and protein, further aiding in gradual carbohydrate absorption. 

Enjoy fruits like berries and apples, which provide fiber and essential nutrients, while being mindful of portion sizes due to their natural sugar content. 

Make non-starchy vegetables like broccoli, cauliflower, and leafy greens a dietary staple, as they are low in carbohydrates and high in beneficial fiber. 

Include almonds, walnuts, chia seeds, and flax seeds for their healthy fats and fiber content. 

<h2>Effective Strategies to Keep Your Blood Sugar In Check </h2>

To help keep blood sugar steady, it's important to do more than just pick the right carbs. Centers of Disease Control and Prevention (CDC) explains that combining carbs with protein and healthy fats helps your body digest them slowly, stopping big sugar rushes. Choosing whole, unprocessed foods like whole grains, fruits, and veggies over processed stuff is also key. Remember to watch your portion sizes, even with healthy carbs. Drinking enough water is helpful too. Getting regular exercise makes your body better at using sugar. If you have diabetes or worry about your blood sugar, checking it often can show you how different foods and activities affect you. 

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The food we eat has a direct impact on our well-being. No matter what foods you may be eating, your body will break them down to essential nutrients and use them as fuel to run all functions. So, why does it matter whether the fuel we take a healthy or not? It matters because if you do not eat the right foods, your body will have to overcompensate for the lack, which will in turn hurt your body. That’s why one must ensure that the food they eat is good enough. As we know, our body needs essential carbs and fat to stay energized. However, many people are told to skip most carbs as they can cause blood sugar spikes. So how does one find the balance? According to the American Journal of Clinical Nutrition, the reason why junk foods cause rapid blood sugar spikes is because they breakdown too easily, causing glucose to enter our blood stream in a rapid succession. While blood sugar spikes happen to everyone, it is worse for people who are diabetic, prediabetic or at risk of it. It becomes a concern when your body is producing less insulin as it is a necessary hormone to breakdown the blood glucose for use. So how does a person who is predisposed to have high blood sugar navigate this issue? The answer is simple: you go for fiber! Fiber: The Blood Sugar-Friendly Carb In a widely viewed YouTube video, Dr. Eric Berg, popularly known as Dr. Berg on social media, who is a board-certified chiropractor and the author of 'The Healthy Keto Plan,' identified fiber as the singular carbohydrate that "doesn't influence insulin." This unique characteristic makes fiber an exceptionally beneficial dietary component, particularly for individuals closely monitoring their blood glucose, such as those with diabetes. Unlike other carbohydrates that are broken down into glucose and cause a subsequent rise in insulin to manage the increased blood sugar, fiber passes through the digestive system largely undigested. This lack of insulin response makes fiber an ideal carbohydrate choice for maintaining stable blood sugar levels. How Can You Optimize Your Nutrition and Steady Blood Sugar? To maintain stable blood sugar levels while ensuring optimal nutrition, it's advisable to be mindful of the types of carbohydrates consumed. When incorporating carbohydrates into a meal or snack, pairing them with a source of protein is highly beneficial. Good protein options include lean meats, a small handful of nuts, or low-fat dairy products. Here are some foods that should be a bigger part of your diet. Whole Grains Opt for minimally processed grains like quinoa, brown rice, oats, barley, whole-wheat bread, and whole-grain pasta, which release glucose more slowly. Starchy Vegetables Include nutrient-rich starchy vegetables such as sweet potatoes, corn, and peas in moderation. LegumesIncorporate lentils, beans, and chickpeas, which are excellent sources of both fiber and protein, further aiding in gradual carbohydrate absorption. Fruits Enjoy fruits like berries and apples, which provide fiber and essential nutrients, while being mindful of portion sizes due to their natural sugar content. Non-Starchy Vegetables Make non-starchy vegetables like broccoli, cauliflower, and leafy greens a dietary staple, as they are low in carbohydrates and high in beneficial fiber. Nuts and Seeds Include almonds, walnuts, chia seeds, and flax seeds for their healthy fats and fiber content. Effective Strategies to Keep Your Blood Sugar In Check To help keep blood sugar steady, it's important to do more than just pick the right carbs. Centers of Disease Control and Prevention (CDC) explains that combining carbs with protein and healthy fats helps your body digest them slowly, stopping big sugar rushes. Choosing whole, unprocessed foods like whole grains, fruits, and veggies over processed stuff is also key. Remember to watch your portion sizes, even with healthy carbs. Drinking enough water is helpful too. Getting regular exercise makes your body better at using sugar. If you have diabetes or worry about your blood sugar, checking it often can show you how different foods and activities affect you. 

blood sugar spikes won’t be an issue if you eat these carbs

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TikTok is no stranger to viral food and drink trends, and the latest buzz is all about “cloud coffee” — a breezy, summery twist on your typical iced espresso. Swapping out plain water for coconut water, this tropical take on your morning brew is frothing up feeds and taste buds alike.

The trend first gained momentum when TV host and cookbook author Daphne Oz shared her version back in 2022. In a TikTok that garnered over 39,000 views, Oz poured a shot of espresso over ice, added coconut water, and finished it with creamy non-dairy milk, calling it a “hydrating elixir.” “Coffee without the jitters, trust me,” she promised.

Since then, the #cloudcoffee movement has grown, with users like Caroline Hadley amping up the visual appeal by frothing the drink to a light, airy texture — hence the name. Whether served still or foamy, the drink has become a go-to for coffee lovers looking to sip something both energizing and refreshing.

<h4>A Nutritional Boost in Every Sip</h4>

It turns out this breezy beverage isn’t just about looks — it may actually offer some health benefits, too.

“This trend is basically an Americano but with coconut water swapped in for regular water, giving it a tropical, nutrient-boosted twist,” said Mackenzie Burgess, a registered dietitian nutritionist and recipe developer for the Cheerful Choices blog, in an interview with The New York Post.

Burgess explained that coconut water contains naturally occurring electrolytes like potassium and magnesium, which may make the drink more hydrating than traditional coffee. “Each brand may vary,” she noted, “but one cup of coconut water contains 470 mg of potassium — 10% of the daily recommended intake — and 19 mg of magnesium, about 5% of the daily value for adults.”

“Overall, if you’re into the flavor, it’s a fun way to sneak a few extra nutrients into your morning drink,” Burgess told The New York Post. She added that since many people fall short on daily electrolyte intake, “cloud” coffee can offer a refreshing way to fill in some gaps — particularly in hot weather or after a workout.

Beyond hydration, coconut water offers antioxidants that support immune health and combat oxidative stress. Topping it with a splash of unsweetened non-dairy milk — such as almond-coconut blends — adds creaminess without excess sugar, making it a lighter alternative to traditional sugary creamers.

<h4>A Word of Caution on Sugar and Taste</h4>

That said, it’s not for everyone. “This flavor combo might not be everyone’s cup of coffee — some people find the mix of coconut water and espresso a bit unusual,” Burgess admitted. And not all coconut waters are created equal. Some contain added sugars, which can dull the drink’s health halo.

Her advice? “Choose coconut water with 2 grams or less of added sugar — or ideally zero added sugars.”

Whether you're in it for the nutrients, the novelty, or the Instagram-worthy aesthetic, “cloud coffee” is one way to keep your mornings cool, creamy, and island-inspired.

tiktok cloud coffee

nutrition

diet and nutrition

diet

tiktok viral coffee trend

cloud coffee tiktok

why is everyone drinking cloud coffee

TikTok is no stranger to viral food and drink trends, and the latest buzz is all about “cloud coffee” — a breezy, summery twist on your typical iced espresso. Swapping out plain water for coconut water, this tropical take on your morning brew is frothing up feeds and taste buds alike.The trend first gained momentum when TV host and cookbook author Daphne Oz shared her version back in 2022. In a TikTok that garnered over 39,000 views, Oz poured a shot of espresso over ice, added coconut water, and finished it with creamy non-dairy milk, calling it a “hydrating elixir.” “Coffee without the jitters, trust me,” she promised.Since then, the #cloudcoffee movement has grown, with users like Caroline Hadley amping up the visual appeal by frothing the drink to a light, airy texture — hence the name. Whether served still or foamy, the drink has become a go-to for coffee lovers looking to sip something both energizing and refreshing.A Nutritional Boost in Every SipIt turns out this breezy beverage isn’t just about looks — it may actually offer some health benefits, too.“This trend is basically an Americano but with coconut water swapped in for regular water, giving it a tropical, nutrient-boosted twist,” said Mackenzie Burgess, a registered dietitian nutritionist and recipe developer for the Cheerful Choices blog, in an interview with The New York Post.Burgess explained that coconut water contains naturally occurring electrolytes like potassium and magnesium, which may make the drink more hydrating than traditional coffee. “Each brand may vary,” she noted, “but one cup of coconut water contains 470 mg of potassium — 10% of the daily recommended intake — and 19 mg of magnesium, about 5% of the daily value for adults.”Why It Might Be Worth a Try“Overall, if you’re into the flavor, it’s a fun way to sneak a few extra nutrients into your morning drink,” Burgess told The New York Post. She added that since many people fall short on daily electrolyte intake, “cloud” coffee can offer a refreshing way to fill in some gaps — particularly in hot weather or after a workout.Beyond hydration, coconut water offers antioxidants that support immune health and combat oxidative stress. Topping it with a splash of unsweetened non-dairy milk — such as almond-coconut blends — adds creaminess without excess sugar, making it a lighter alternative to traditional sugary creamers.A Word of Caution on Sugar and TasteThat said, it’s not for everyone. “This flavor combo might not be everyone’s cup of coffee — some people find the mix of coconut water and espresso a bit unusual,” Burgess admitted. And not all coconut waters are created equal. Some contain added sugars, which can dull the drink’s health halo.Her advice? “Choose coconut water with 2 grams or less of added sugar — or ideally zero added sugars.”Whether you're in it for the nutrients, the novelty, or the Instagram-worthy aesthetic, “cloud coffee” is one way to keep your mornings cool, creamy, and island-inspired.

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The thought of eating <span>insects</span> could even make non-vegetarians squirm, let alone vegetarians. But there a plenty of everyday food items that secretly contain insects. Discussion on the issue began after a report recently revealed that cockroaches were being added to chocolate bars. However, the claim was very quickly debunked. 

However, a similar report published in <em>Scientific American </em>claimed that a person consumes an average of one to two pounds of flies, maggots, and other bugs each year without even knowing it. Every day, food items like peanut butter, frozen vegetables and spices like cinnamon can contain a certain amount of bugs. 

<h2>What Should You Know About Insects In Your Food</h2>Peanut Butter

The peanut butter jar in your pantry can legally contain up to 136 insect parts, according to the <span>FDA</span>’s Food Defect Action Levels guide. From the field to your grocery store, insect fragments often make their way into food production.

The FDA permits up to 74 insect fragments in a 4.4-ounce chocolate bar. Cockroach parts are among the most common contaminants, adding nearly 6,000 bug pieces annually to a chocolate lover’s diet.

One gram of pasta can contain a bug fragment, with up to 225 insect parts allowed in a 225-gram portion. These fragments usually come from wheat, which itself may hold up to 75 parts per 50 grams.

Your coffee may contain around 120 insect parts per cup. The FDA approves coffee with less than 10 per cent insect infestation, translating to nearly 140,000 bug fragments consumed annually.

A single cup of raisins might have up to 35 fruit fly eggs and ten insects. The FDA ensures such small amounts are safe to consume, as eliminating all defects would make food production costly.

Canned mushrooms with up to 19 maggots and 74 mites are considered FDA-approved. While unappealing, these fragments are often too small to notice and provide protein comparable to chicken or salmon.

Frozen broccoli can include up to 60 aphids per 100 grams. Regular consumption might lead to unintentionally eating over 1,600 aphids a year, as these tiny bugs commonly infest crop fields.

A 14.5-ounce can of tomatoes can legally contain eight fly eggs or one maggot. Interestingly, insect eggs are a delicacy in some cultures, like Mexican caviar, made from aquatic insect eggs.

The FDA allows canned fruit juices to have one maggot per 250 millilitres. Despite this, insects are a natural part of food processing, so your morning OJ likely contains a harmless amount.

Ground pepper can legally hold up to 475 bug fragments per 50 grams. Those insect heads and legs may be adding more spice to your meals than you realise.

Up to 400 insect fragments are allowed per 50 grams of cinnamon. While this may not deter you from using the spice, it’s worth noting that your favourite desserts might not be entirely vegetarian.

Sauerkraut can contain up to 50 thrips, small stick-like insects. Knowing this might make you reconsider your next serving of this condiment.

Raspberries and blueberries can legally include up to four larvae or ten insects per 500 grams. These critters often end up unnoticed in canned or frozen berries. 

Diet & Nutrition

Insects

Insects in food

cockroaches in chocolate

The thought of eating insects could even make non-vegetarians squirm, let alone vegetarians. But there a plenty of everyday food items that secretly contain insects. Discussion on the issue began after a report recently revealed that cockroaches were being added to chocolate bars. However, the claim was very quickly debunked. However, a similar report published in Scientific American claimed that a person consumes an average of one to two pounds of flies, maggots, and other bugs each year without even knowing it. Every day, food items like peanut butter, frozen vegetables and spices like cinnamon can contain a certain amount of bugs. What Should You Know About Insects In Your FoodPeanut ButterThe peanut butter jar in your pantry can legally contain up to 136 insect parts, according to the FDA’s Food Defect Action Levels guide. From the field to your grocery store, insect fragments often make their way into food production.ChocolateThe FDA permits up to 74 insect fragments in a 4.4-ounce chocolate bar. Cockroach parts are among the most common contaminants, adding nearly 6,000 bug pieces annually to a chocolate lover’s diet.PastaOne gram of pasta can contain a bug fragment, with up to 225 insect parts allowed in a 225-gram portion. These fragments usually come from wheat, which itself may hold up to 75 parts per 50 grams.Coffee BeansYour coffee may contain around 120 insect parts per cup. The FDA approves coffee with less than 10 per cent insect infestation, translating to nearly 140,000 bug fragments consumed annually.RaisinsA single cup of raisins might have up to 35 fruit fly eggs and ten insects. The FDA ensures such small amounts are safe to consume, as eliminating all defects would make food production costly.MushroomsCanned mushrooms with up to 19 maggots and 74 mites are considered FDA-approved. While unappealing, these fragments are often too small to notice and provide protein comparable to chicken or salmon.Frozen BroccoliFrozen broccoli can include up to 60 aphids per 100 grams. Regular consumption might lead to unintentionally eating over 1,600 aphids a year, as these tiny bugs commonly infest crop fields.Canned TomatoesA 14.5-ounce can of tomatoes can legally contain eight fly eggs or one maggot. Interestingly, insect eggs are a delicacy in some cultures, like Mexican caviar, made from aquatic insect eggs.Fruit JuiceThe FDA allows canned fruit juices to have one maggot per 250 millilitres. Despite this, insects are a natural part of food processing, so your morning OJ likely contains a harmless amount.Ground PepperGround pepper can legally hold up to 475 bug fragments per 50 grams. Those insect heads and legs may be adding more spice to your meals than you realise.CinnamonUp to 400 insect fragments are allowed per 50 grams of cinnamon. While this may not deter you from using the spice, it’s worth noting that your favourite desserts might not be entirely vegetarian.SauerkrautSauerkraut can contain up to 50 thrips, small stick-like insects. Knowing this might make you reconsider your next serving of this condiment.BerriesRaspberries and blueberries can legally include up to four larvae or ten insects per 500 grams. These critters often end up unnoticed in canned or frozen berries. 

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Salak, commonly known as <span>snake fruit</span>, is a tropical fruit native to Indonesia that has gradually made its way to various parts of the world, including India. These trees are grown for their clustered fruit found at the base of the tree. Snake fruit has a scaly, red exterior and therefore received its name: snake fruit. The fruit is about the size of a <span>fig</span> and, once peeled, it looks like a large garlic clove. Beneath the snake-looking skin are three lobes of yellow or white pulp with flat skin inside them. With its distinctive reddish-brown scaly skin and a tangy, mildly sweet taste, this fruit is not just a treat for the taste buds but also a powerhouse of nutrients. 

<h2>Here Is Why You Should Consider Adding Snake Fruit To Your Diet</h2><h2>1. Low Carbohydrate Content</h2>

If you are monitoring your carbohydrate intake, snake fruit is an excellent choice. It contains approximately 15 grams of carbohydrates per 100 grams, making it a lower-carb option compared to popular fruits like grapes and bananas. This makes it suitable for those looking to manage their blood sugar levels or maintain a low-carb diet.

Snake fruit is a rich source of dietary fibre, which is essential for digestive health. Fibre adds bulk to the stool, promoting regular bowel movements and preventing constipation. Additionally, consuming fibre-rich foods like snake fruit can help you feel fuller for longer, potentially reducing overall calorie intake and aiding in weight management.

<h2>3. Packed with Essential Vitamins</h2>

This nutrient-dense fruit is loaded with essential vitamins and minerals. It is particularly high in vitamin C, a powerful antioxidant that boosts immunity and promotes healthy skin. Additionally, snake fruit contains potassium, which helps regulate blood pressure, and iron, which supports healthy blood circulation and prevents anaemia.

<h2>4. Moderate Natural Sugar Content</h2>

While snake fruit is naturally sweet, it contains a moderate amount of sugar compared to other high-sugar fruits. This makes it a suitable option for those watching their sugar intake, including individuals with diabetes. However, it is still advisable to consume it in moderation.

<h2>5. High Water Content for Hydration</h2>

One of the lesser-known benefits of snake fruit is its high water content. Foods with a high water content typically have a low-calorie density, meaning they can help you feel full without consuming too many calories. This makes snake fruit a hydrating and satisfying snack, particularly beneficial during hot weather.

Snake fruit is more than just an exotic fruit with a unique appearance. It is a nutritious addition to the diet, offering low carbs, high fibre, essential vitamins, and moderate natural sugars. Whether you enjoy it as a snack or incorporate it into salads and desserts, snake fruit can be a refreshing and health-boosting choice.

Snake Fruit

Health & Wellness

Snake fruit health benefits

Salak, commonly known as snake fruit, is a tropical fruit native to Indonesia that has gradually made its way to various parts of the world, including India. These trees are grown for their clustered fruit found at the base of the tree. Snake fruit has a scaly, red exterior and therefore received its name: snake fruit. The fruit is about the size of a fig and, once peeled, it looks like a large garlic clove. Beneath the snake-looking skin are three lobes of yellow or white pulp with flat skin inside them. With its distinctive reddish-brown scaly skin and a tangy, mildly sweet taste, this fruit is not just a treat for the taste buds but also a powerhouse of nutrients. Here Is Why You Should Consider Adding Snake Fruit To Your Diet1. Low Carbohydrate ContentIf you are monitoring your carbohydrate intake, snake fruit is an excellent choice. It contains approximately 15 grams of carbohydrates per 100 grams, making it a lower-carb option compared to popular fruits like grapes and bananas. This makes it suitable for those looking to manage their blood sugar levels or maintain a low-carb diet.2. High in Dietary FibreSnake fruit is a rich source of dietary fibre, which is essential for digestive health. Fibre adds bulk to the stool, promoting regular bowel movements and preventing constipation. Additionally, consuming fibre-rich foods like snake fruit can help you feel fuller for longer, potentially reducing overall calorie intake and aiding in weight management.3. Packed with Essential VitaminsThis nutrient-dense fruit is loaded with essential vitamins and minerals. It is particularly high in vitamin C, a powerful antioxidant that boosts immunity and promotes healthy skin. Additionally, snake fruit contains potassium, which helps regulate blood pressure, and iron, which supports healthy blood circulation and prevents anaemia.4. Moderate Natural Sugar ContentWhile snake fruit is naturally sweet, it contains a moderate amount of sugar compared to other high-sugar fruits. This makes it a suitable option for those watching their sugar intake, including individuals with diabetes. However, it is still advisable to consume it in moderation.5. High Water Content for HydrationOne of the lesser-known benefits of snake fruit is its high water content. Foods with a high water content typically have a low-calorie density, meaning they can help you feel full without consuming too many calories. This makes snake fruit a hydrating and satisfying snack, particularly beneficial during hot weather.Snake fruit is more than just an exotic fruit with a unique appearance. It is a nutritious addition to the diet, offering low carbs, high fibre, essential vitamins, and moderate natural sugars. Whether you enjoy it as a snack or incorporate it into salads and desserts, snake fruit can be a refreshing and health-boosting choice.

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Blood Sugar Spikes Won’t Be An Issue If You Eat These Carbs

Quick Stories

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