5 “Healthy” Foods That Actually Spike Blood Sugar

We’ve all been there — reaching for something that sounds healthy, only to feel that crash-and-burn energy dip a couple hours later. Here’s the deal: not all “healthy” foods are created equal when it comes to blood sugar.

Blood sugar matters because those big spikes (and the crashes that follow) can leave you moody, tired, craving all the things, and constantly wondering why your metabolism feels stuck.

Let’s talk about 5 foods that seem healthy but can sneakily send your blood sugar on a rollercoaster — plus some swaps and strategies to keep you balanced.

1. Granola

It’s marketed as wholesome, crunchy, and natural… but most store-bought granolas are loaded with sugar (sometimes more than a dessert).

• Why it spikes: A mix of oats + added sweeteners (honey, maple syrup, brown sugar) means high glycemic load.

• Better option: Look for lower-sugar granolas (<6g per serving), or make your own with oats, nuts, and seeds. Pro tip: pair with Greek yogurt for protein so your blood sugar stays steadier.

2. Juice (even “100% fruit juice”)

Orange juice, apple juice, green juice… it’s basically just concentrated sugar without the fiber.

• Why it spikes: Stripped of fiber, juice hits your bloodstream like soda, with a glycemic load similar to a sugary snack.

• Better option: Eat the whole fruit! Fiber + chewing slows things down. If you really want juice, pair it with eggs, yogurt, or another protein.

3. Rice Cakes

Yes, they’re low-calorie. Yes, they feel “diet-y.” But they’re basically a fast-track starch.

• Why it spikes: Rice cakes have one of the highest glycemic indexes of any snack food (meaning they act almost like straight glucose).

• Better option: Swap for a brown rice cake and top with nut butter + chia seeds for protein/fiber/fat to balance it out.

4. Gluten-Free Packaged Foods

Gluten-free ≠ blood sugar friendly. A lot of gluten-free breads, crackers, and baked goods are made with refined starches like rice flour, potato starch, or tapioca.

• Why it spikes: Those starches digest quickly, leading to high glycemic load, even if the label looks “clean.”

• Better option: If you’re gluten-free, look for whole-grain blends (quinoa, millet, buckwheat) and add protein/fiber-rich toppings.

5. Smoothies (store-bought or homemade without balance)

Throwing fruit, juice, and a little ice into a blender? That’s basically liquid sugar.

• Why it spikes: All fruit + no protein, fat, or fiber = a blood sugar surge. Even bananas + berries alone can do it if not balanced.

• Better option: Build your smoothie with the trifecta — protein powder or Greek yogurt, greens or chia/flax for fiber, and some healthy fat (nut butter, avocado). Add a small portion of fruit for flavor instead of 3 cups of fruit.

Bottom Line:

Foods aren’t “bad” or “good.” But when it comes to blood sugar, context matters. If you pair carbs with protein, fiber, and healthy fat, you’ll blunt the spike, keep cravings calmer, and avoid the mid-day crash that makes mom life feel impossible.

So, next time you reach for that “healthy” snack, ask: Where’s the protein? Where’s the fiber? Where’s the fat? The goal isn’t perfection — it’s balance. And balance = energy, stable moods, and feeling like yourself again.

👉 Want more no-BS, mom-friendly nutrition tips like this? Join me inside Nourished Collective this month — where we take these science-backed strategies and make them actually doable in your real mom life.

How Long Does It Take to Lose the Baby Weight?

If you've ever Googled, “How long will it take to lose the baby weight?”—you’re not alone.

It’s one of the most common questions postpartum moms ask. Not because they’re vain or shallow or trying to “snap back”… but because they want to feel like themselves again.

And if that’s you, I want to start by saying this: You are not behind. You are not broken. And you’re allowed to want to feel strong and confident in your body again, without guilt.

But let’s talk about what this process really looks like.

First, let’s get one thing straight: your body did something incredible —hard stop.

You just spent nearly a year growing a whole human. Your hormones shifted, your organs rearranged, your blood volume doubled, your muscles and skin stretched, and now you’re healing, feeding, carrying, and raising that little person.

You are not in a “bounce back” season. You are in a rebuild season. And healing takes time.

So… How Long Does It Take to Lose the Baby Weight?

Just about every single client that comes to me asks me this question.

Short answer: It depends.

Long answer: There is no one-size-fits-all timeline. But here’s what research and real life tell us:

• Most women retain 5–10 pounds of their pregnancy weight after one year

• Some women lose weight without trying due to breastfeeding and hormones; others gain weight due to sleep deprivation, stress, and under-eating

• Some women take 6–12 months, others take 2+ years—both are normal

• Weight loss too fast (especially while breastfeeding) can impact milk supply, energy, and hormone health

• Sustainable fat loss typically happens at 0.5–1 lb per week, once your body is nourished, sleeping more, and no longer under high stress

What Slows It Down (That No One Talks About)

Most postpartum moms are underfed, underslept, overstressed, and expecting way too much, way too soon. That combo alone can tank your metabolism, increase cravings, and make it nearly impossible to lose fat—even if you’re “doing everything right.”

Some common roadblocks:

• Skipping meals (especially breakfast)

• Relying on caffeine instead of actual food

• Cutting carbs or calories too soon

• Not eating enough protein to rebuild muscle

• Chronic stress and lack of sleep

• Returning to intense exercise too soon

What Actually Helps You Lose Fat—The Right Way

The most effective postpartum weight loss comes from nourishing your body, not depriving it. I PROMISE.

Here’s what works:

• Prioritize protein and fiber at most meals

• Fuel your body regularly (not just coffee + snacks)

• Strength train to rebuild lean muscle (gradually start this once you're cleared by your doc)

• Sleep when you can and support stress relief (even in small ways)

• Stay consistent—not perfect

  
  

When your body feels safe, fed, and supported… it lets go.

My Gentle Reminder to You

If you’re 6 months, 12 months, or even 2 years postpartum and still holding onto extra weight, it doesn’t mean you’ve failed. You’ve probably just been putting everyone else first, and now it’s time to come back to you.

You don’t need to go on a restrictive diet. You don’t need to punish yourself with cardio. You just need a plan that supports your season, your body, and your real life.

Ready to Start?

Start with one habit: breakfast.

My free guide, the Protein & Fiber Breakfast Blueprint, shows you exactly how to build meals that support your energy, hormones, and fat loss in just 5 minutes. It’s simple, mom-friendly, and totally doable—even with a baby on your hip.

👉 Download it here

And if you’re looking for deeper support, I’d love to see you inside Nourished Mama on Demand—my monthly coaching community for moms who are done with diet culture and ready for real results.

Sending you love in this tender and special season mama!

“Fat-Burning Foods” Are a Lie

Let’s play a game.

Take a shot of espresso every time you see a headline that says:

“Top 5 Fat-Burning Foods You NEED to Eat!”

“Eat THIS Before Bed and Melt Belly Fat Overnight!”

“Boost Your Metabolism with This One Spice!”

If I had a dollar for every time I saw this garbage… I could fund my daughter’s entire preschool education and buy myself a new pair of leggings.

Let’s get one thing clear, mama: Food doesn’t burn body fat. Food is literally energy. That’s what calories are.

So the idea that eating a food can somehow torch your fat for you while you sit on the couch and scroll TikTok? That’s not metabolism.That’s marketing.

Now, before the green tea and cayenne pepper police come for me, let’s break it down:

The “Fat-Burning Food” Scam

What these articles really mean is that certain foods may have a thermic effect (meaning your body uses energy to digest them), or they can help you feel full longer, or balance blood sugar. Cool. Science. I’m here for it. But does eating a few slices of pineapple or drinking lemon water melt belly fat? Nope.

Fat loss comes down to a mix of:

• Energy balance (yes, even without tracking every bite)

• Hormone health

• Muscle mass

• Stress, sleep, and consistency over time

Which brings me to this:

What Moms Actually Need to Focus On

You’ve got better things to do than play detective with Pinterest “fat-burning smoothie” recipes. Let’s simplify. If you're a postpartum (or just plain busy) mom, here's where to put your energy instead:

1. Prioritize Protein at Breakfast

Start your day with 25–35g of protein to stabilize your blood sugar, reduce cravings, and support lean muscle. Yes, even if you’re eating it one-handed while nursing.

2. Eat Fiber Like a Grown-Up

Not for the fat burning. For the blood sugar. For the digestion. For the "not snapping at your kid at 3pm" energy. Think 6–8g of fiber per meal. Beans, veggies, chia, whole grains — you don’t need to juice a celery stalk to be healthy.

3. Strength Train Like You Mean It

Forget the “skinny arms in 5 minutes” workouts. Lifting weights (or just bodyweight to start) builds lean muscle, which helps your body use energy more efficiently. That’s the actual metabolic magic.

4. Walk Like It’s Your Job

Walking is underrated. It reduces stress, supports fat loss, and gets you out of the house. Bonus points if your toddler is strapped in and not throwing goldfish at your head.

5. Sleep When You Can, and Be Kind When You Can’t

Because cortisol, mama. You’re not broken — you’re exhausted. Honor your body’s need for rest, not just punishment.

TL;DR: Fat-Burning Foods Aren’t Real.

But real results come from real habits. No gimmicks. No powders. No metabolism tea required. If you’re tired of the clickbait and want evidence-based, mom-friendly wellness — you’re in the right place.

Want help actually making this doable with your schedule and your snacks?

Check out my Nourished Mama on Demand and my 12-Week Postpartum Weight Loss Accelerator Program to start making it happen!