Diabetes and prediabetes have reached alarming levels globally, with over 537 million adults affected by diabetes worldwide in 2023, and an estimated 96 million Americans living with prediabetes, according to the Centers for Disease Control and Prevention. The pancreas plays a crucial role in blood sugar regulation by producing insulin, a hormone that helps cells absorb glucose for energy. However, many people experience “silent” blood sugar spikes, since symptoms often develop only after years of gradual damage. This makes it easy to overlook foods that seem healthy but can secretly lead to dangerous glucose fluctuations. Understanding which foods impact blood sugar is essential for long-term wellness and prevention.
1. Fruit Juice
Fruit juice is often marketed as a healthy beverage, but it can have a significant impact on your blood sugar. When fruit is juiced, the process strips away most of the fiber that’s naturally present in whole fruit. Without fiber to slow down digestion, the sugars in juice are absorbed rapidly, leading to quick and sometimes dramatic spikes in blood glucose levels.
For example, a typical 8-ounce glass of orange juice contains about 23 grams of sugar—almost as much as a comparable serving of regular soda. Without the buffering effect of fiber, your body processes this sugar almost immediately, putting extra stress on the pancreas to produce insulin. Over time, these rapid rises and falls in blood sugar can increase your risk of developing insulin resistance and type 2 diabetes (Harvard T.H. Chan School of Public Health).
Choosing whole fruit instead of juice provides the same vitamins and minerals, plus the added benefit of fiber, which helps blunt blood sugar spikes. If you can’t resist juice, keep portions small—no more than 4 ounces at a time—and consider diluting with water to reduce the sugar load.
2. Flavored Yogurt
Flavored yogurts, even those labeled as “low fat” or “organic”, can be a surprising source of added sugars that spike blood sugar. Manufacturers often add sugar or sweetened fruit preserves to boost flavor, sometimes resulting in as much as 20 grams of sugar per 6-ounce serving—comparable to some desserts. This added sugar can quickly overwhelm the body’s ability to manage glucose, especially for those watching their blood sugar levels.
In contrast, plain Greek yogurt contains significantly less sugar and is higher in protein, which can help slow the absorption of carbohydrates and minimize spikes. While fruit-flavored varieties may seem like a nutritious option, the fruit is often heavily sweetened and processed, which reduces the nutritional benefit and increases the glycemic impact (CDC: Diabetes and Yogurt).
To make healthier choices, always check the nutrition label for total and added sugars—even if the yogurt is marketed as healthy. For the best options, choose plain yogurt and add your own fresh fruit for natural sweetness and extra fiber, which helps keep blood sugar steady.
3. Granola Bars
Granola bars are often positioned as a wholesome, on-the-go snack, but many commercial varieties are packed with sugars, syrups, and refined grains. Ingredients like honey, brown rice syrup, and high fructose corn syrup are frequently added to improve taste and texture, but they can quickly turn a seemingly healthy snack into a dessert-like treat. Some brands contain up to 15 grams of sugar per bar, rivaling the sugar content of candy bars.
Homemade granola bars can be a better option, as you have control over the type and amount of sweeteners used. By using whole oats, nuts, and seeds, and limiting added sugars, you can create a snack that’s more balanced and less likely to cause blood sugar spikes. In contrast, commercial granola bars often lack sufficient fiber or protein to slow sugar absorption, leading to a rapid rise in blood glucose (Harvard Health Publishing).
Always read ingredient lists and nutrition labels carefully. Choose bars with minimal added sugar, whole food ingredients, and a balance of protein and healthy fats to help keep your blood sugar stable throughout the day.
4. Whole Wheat Bread
Whole wheat bread is often seen as a healthier alternative to white bread, but many store-bought versions contain added sugars and a surprisingly high proportion of refined flour. These additions can cause blood sugar to rise nearly as rapidly as eating white bread, despite the label’s healthy-sounding claims. Some brands even add molasses or honey for flavor and color, which further increases the glycemic impact.
The key difference lies in the type of bread you choose. Artisanal whole grain breads—those made with minimal processing and without added sugars—tend to have more fiber and nutrients that help slow carbohydrate absorption. In contrast, mass-produced “whole wheat” breads may use enriched wheat flour as their primary ingredient, with only a small percentage of actual whole grains (Academy of Nutrition and Dietetics).
Look for breads labeled “100% whole grain” or “100% whole wheat,” and check that whole grains are listed as the first ingredient. Avoid loaves with added sugars or unfamiliar fillers, and consider trying naturally fermented or sprouted grain breads for even better blood sugar control.
5. Instant Oatmeal Packets
Instant oatmeal packets are a go-to breakfast for busy mornings, but many contain added sugars and highly processed oats that can cause sharp blood sugar spikes. Flavored varieties often include sweeteners, fruit-flavored bits, and even syrups, quickly turning what seems like a wholesome meal into a high-sugar option. The processing also increases the glycemic index (GI), meaning your body digests and absorbs the carbs much faster, resulting in a quicker rise in blood glucose.
In contrast, steel-cut oats or old-fashioned rolled oats have a lower glycemic index and more fiber, slowing digestion and leading to more sustained energy. These less-processed oats are digested more slowly and provide a steadier release of glucose into the bloodstream (Medical News Today).
Choose plain, unsweetened oats whenever possible and add your own toppings, such as nuts, seeds, or berries, for flavor and nutrition. Slow-cooked options might take more time to prepare, but they offer greater blood sugar stability and can be made in advance for convenience.
6. Protein Bars
Protein bars are marketed as a healthy, convenient snack or meal replacement, but many are loaded with sugar, sugar alcohols, and artificial ingredients. A single bar can contain upwards of 20 grams of sugar—sometimes as much as a candy bar—making it far from ideal for blood sugar management. Sugar alcohols like maltitol and sorbitol, often used as lower-calorie sweeteners, can also impact blood glucose and cause digestive discomfort in some people.
When compared to a simple boiled egg—which provides high-quality protein and virtually no carbohydrates—most commercial protein bars fall short in supporting stable blood sugar. The added syrups, sweeteners, and fillers can lead to rapid sugar absorption and energy crashes (Cleveland Clinic: Protein Bars).
Look for bars with minimal, whole-food ingredients and less than 5 grams of added sugar per serving. Better yet, opt for naturally protein-rich snacks like eggs, nuts, or Greek yogurt when possible. If you choose a bar, read the label with a critical eye and prioritize those high in fiber and protein, with little to no added sugar.
7. Dried Fruit
Dried fruit is often seen as a healthy snack, but the dehydration process concentrates its natural sugars and removes the water that helps slow digestion. As a result, dried fruits like raisins, dates, and apricots can raise blood glucose much faster than their fresh counterparts. For example, a small box of raisins contains the sugar equivalent of a large handful of grapes, yet takes up far less space, making it easy to overeat.
Without water and with less fiber, dried fruit delivers a quick hit of sugar to your system, often leading to blood sugar spikes. While dried fruit does retain some vitamins, minerals, and antioxidants, the concentrated sugar content can counteract these benefits when consumed in large amounts (Diabetes UK: Fruit and Diabetes).
Moderation is key when enjoying dried fruit. Opt for unsweetened versions and pay attention to portion size—just a tablespoon or two can be enough. When possible, choose fresh fruit to stay fuller longer and better support stable blood sugar levels throughout the day.
8. Gluten-Free Snacks
Gluten-free snacks have become popular far beyond those with celiac disease or gluten sensitivity, but their health halo doesn’t always match reality. Many gluten-free crackers, chips, and baked goods replace wheat flour with refined starches like white rice flour, potato starch, or tapioca starch. These starches are digested quickly, causing a rapid increase in blood sugar levels—often even faster than regular wheat-based products.
For example, gluten-free crackers can have a higher glycemic index than traditional whole wheat crackers, leading to the same or greater blood sugar spikes. Additionally, many gluten-free products rely on added sugars and fats for texture and flavor, further diminishing their nutritional value (Harvard T.H. Chan School of Public Health: Gluten).
Read ingredient lists carefully and look for snacks made with whole grain gluten-free flours, such as quinoa or buckwheat, which offer more fiber and nutrients. Just because a product is gluten-free doesn’t automatically mean it’s healthier or blood sugar-friendly—always check the label before adding it to your cart.
9. Vegan Desserts
Vegan desserts have surged in popularity, often perceived as healthier options simply because they’re plant-based. However, many vegan cakes, cookies, and brownies rely on sweeteners like coconut sugar, agave nectar, or maple syrup in place of refined white sugar. These alternatives may sound wholesome, but they still raise blood glucose levels and can contribute to the same blood sugar spikes as traditional sweeteners.
For instance, a vegan brownie made with coconut sugar and almond flour can contain just as many grams of sugar as a regular brownie—sometimes even more, depending on the recipe. While these sweeteners may have trace minerals, their effect on blood sugar is not significantly different (Healthline: Are Vegan Desserts Healthier?).
Practice portion control when indulging in vegan treats, and don’t assume that plant-based automatically means “blood sugar friendly.” Look for recipes or products with lower sugar content and higher fiber, or enjoy dessert only occasionally to keep your glucose levels in check.
10. Fruit Smoothies
Fruit smoothies are a staple of health-conscious diets, but they can harbor a surprisingly high glycemic load, especially when made with fruit juice, honey, or flavored yogurts. Blending several servings of fruit concentrates natural sugars, while removing most of the fiber that slows sugar absorption. When additional sweeteners or juices are added, the sugar content can rival that of soda or desserts, causing rapid spikes in blood glucose.
A large smoothie from a typical juice bar may contain 40-60 grams of sugar—sometimes more than a can of soda. In contrast, eating whole fruit provides fiber and takes longer to consume, leading to a slower and more manageable rise in blood sugar (CDC: Diabetes and Smoothies).
Limit added sugars and sweetened ingredients in your smoothies. Opt for blending whole fruits with leafy greens, unsweetened nut milks, or seeds, and enjoy as a meal supplement rather than a replacement. Whole fruit snacks remain a better option for steady energy and balanced blood sugar.
11. Sushi Rolls with White Rice
Sushi rolls are often considered a light, healthy meal, but the generous portion of white rice used in most rolls can cause significant blood sugar spikes. White rice has a high glycemic index, meaning it is rapidly digested and absorbed, leading to a swift increase in blood glucose levels. A standard sushi roll can contain up to a cup of white rice, which is equivalent in carbohydrates to several slices of bread.
Brown rice sushi rolls are a better option, as brown rice contains more fiber, slowing the rate at which sugar enters the bloodstream. However, even brown rice should be eaten in moderation, as it still contributes a considerable amount of carbohydrates (Diabetes UK: Rice and Diabetes).
Pair your sushi with plenty of protein, such as sashimi, tofu, or edamame, to help blunt the blood sugar response. If possible, ask for rolls with less rice or opt for sashimi and seaweed salads to enjoy the flavors of sushi without the high glycemic load.
12. Sports Drinks
Sports drinks are frequently marketed as essential for hydration and recovery, especially to athletes and active individuals. However, these beverages are often packed with simple sugars designed to provide a quick energy boost during intense, prolonged exercise. For the average person, who doesn’t train for hours at a time, the sugar content in sports drinks can easily exceed daily recommended limits and contribute to rapid blood sugar spikes.
A standard 20-ounce bottle of a popular sports drink can contain over 30 grams of sugar—more than what’s found in many sodas. While these drinks can be beneficial for endurance athletes who need to rapidly replenish lost glucose, most people are better off choosing water for hydration (CDC: Choose Healthy Drinks).
Opt for water as your main beverage before, during, and after most workouts. If you crave flavor, infuse your water with fresh fruit or herbs for a refreshing, sugar-free alternative. Reserve sports drinks for situations where you truly need rapid carbohydrate replacement, such as marathon training or intense, extended activity.
13. Acai Bowls
Acai bowls have become a trendy “superfood” breakfast or snack, praised for their antioxidant-rich base. However, many commercial acai bowls are topped with generous amounts of granola, honey, bananas, and other sweet fruits, leading to a surprisingly high total sugar content. Some bowls can contain over 50 grams of sugar, largely due to the combination of blended fruit and sugary toppings.
While acai puree itself is low in sugar, the way these bowls are assembled at cafés and juice bars often negates the health benefits. The addition of sweetened yogurt, fruit juices, and syrups increases the glycemic load, which can trigger blood sugar spikes similar to dessert (Healthline: Are Acai Bowls Healthy?).
Homemade acai bowls are a better option—you can control the amount of fruit, skip added sweeteners, and use lower-sugar toppings like nuts, seeds, and a small handful of berries. By being mindful of the ingredients, you can enjoy the nutritional benefits of acai without the blood sugar rollercoaster.
14. Bottled Tea Drinks
Bottled tea drinks, especially sweetened iced teas, are commonly perceived as a healthier alternative to sodas. However, many commercial bottled teas contain just as much added sugar as soft drinks—sometimes over 30 grams per bottle. The sugar is often added in the form of high fructose corn syrup or cane sugar, providing a rapid source of carbohydrates that can quickly spike blood sugar.
Unsweetened tea, on the other hand, is naturally calorie and sugar-free, and offers antioxidant benefits without impacting blood glucose. The difference between a sweetened bottled tea and a homemade unsweetened brew can be dramatic, so it’s important to read nutrition labels carefully (CDC: Know Your Limit for Added Sugars).
Choose unsweetened or lightly sweetened teas whenever possible, and avoid adding sugar or syrups at home. If you’re seeking flavor, add a wedge of lemon, fresh mint, or a splash of naturally sweet herbal tea. Checking the label is the simplest way to ensure your tea isn’t an unexpected source of blood sugar spikes.
15. Trail Mix
Trail mix is frequently marketed as an energy-boosting snack, but many commercial varieties are packed with sweetened dried fruit, chocolate candies, or sugar-coated nuts. These additions can push the sugar content of even a small handful higher than most people expect, leading to rapid blood sugar spikes instead of steady energy. Some pre-packaged mixes contain more sugar than protein or fiber, negating the benefits of the nuts and seeds.
In contrast, raw or dry-roasted nut mixes—without sweetened fruits or candy—offer healthy fats, protein, and fiber that promote satiety and help stabilize blood sugar. The addition of chocolate chips, yogurt-covered raisins, or honey-roasted nuts quickly shifts trail mix from a balanced snack to a dessert-like indulgence (EatingWell: Are Trail Mix Packs Actually Healthy?).
Select trail mixes with no added sugar by checking the ingredient list for sweeteners, syrups, or candy. Better yet, create your own blend using unsalted nuts, seeds, and a modest amount of unsweetened dried fruit for a snack that’s delicious and blood sugar-friendly.
16. Reduced-Fat Peanut Butter
Reduced-fat peanut butter is often marketed as a healthier choice, but a closer look at the label reveals a different story. To compensate for the loss of creamy texture and flavor that fat provides, manufacturers frequently add sugar and extra fillers. This can make reduced-fat varieties higher in carbohydrates—and potentially more likely to cause blood sugar spikes—than their full-fat counterparts.
Natural peanut butter, which contains just peanuts and maybe a touch of salt, delivers healthy fats and protein without added sugar. These nutrients help slow digestion, promote fullness, and support stable blood glucose. In contrast, reduced-fat peanut butters can contain multiple sources of sugar and even hydrogenated oils, which detract from their overall health benefit (Academy of Nutrition and Dietetics: Is Peanut Butter Healthy?).
Choose peanut butter with the fewest ingredients—ideally just peanuts and salt. Not only does this provide better nutrition, but it also helps avoid the sneaky sugars and additives that can undermine blood sugar control and long-term health.
17. Flavored Coffee Drinks
Flavored coffee drinks like lattes, mochas, and frappuccinos have become a daily ritual for many, but these beverages often contain far more sugar than people realize. A medium-sized flavored latte or mocha can have 30-50 grams of sugar, especially when made with flavored syrups, whipped cream, and sweetened milk. This sugar load can cause a rapid spike in blood glucose, making these drinks more akin to desserts than a simple cup of coffee.
In stark contrast, plain brewed coffee is naturally free of sugar and calories, and may even offer some health benefits for blood sugar control when consumed in moderation. The problem arises when coffee is transformed with multiple pumps of syrup and sweet toppings, turning an otherwise healthy drink into a blood sugar disruptor (CDC: Diabetes and Coffee).
Limit or skip syrups, sweetened creamers, and whipped toppings to keep your coffee blood sugar-friendly. Opt for plain coffee, espresso, or cold brew, and add a splash of unsweetened milk or a sprinkle of cinnamon for flavor without the sugar rush.
18. Rice Cakes
Rice cakes are often chosen as a low-calorie, “light” snack, but their high glycemic index can make them problematic for blood sugar control. Because rice cakes are made from refined puffed rice, they are digested very quickly, causing a rapid spike in blood glucose. A single rice cake may seem harmless, but eating several can send your blood sugar soaring, especially when eaten alone.
In comparison, whole-grain crackers contain more fiber and nutrients, which help slow the absorption of carbohydrates and provide more sustained energy. The lack of protein and fat in rice cakes means they do little to keep you satisfied or stabilize your glucose levels (Harvard Health: Glycemic Index and Load).
Pair rice cakes with a source of protein or healthy fat, such as nut butter, hummus, or avocado, if you choose to eat them. Or, better yet, opt for whole-grain snacks that offer both fiber and nutrition to help support stable blood sugar throughout the day.
19. Vegetable Chips
Vegetable chips may sound like a healthy alternative to potato chips, but most commercial varieties are made from starchy vegetables such as sweet potatoes, beets, or carrots, and are often deep-fried in oil. This process removes much of the natural fiber and adds unhealthy fats, salt, and sometimes even sugars, making them more similar to regular chips than to fresh vegetables.
Despite colorful packaging and “veggie” claims, these chips typically deliver a concentrated dose of refined carbohydrates that can cause rapid blood sugar spikes. Raw vegetables, on the other hand, retain their fiber, water, and nutrients, providing a more filling and truly healthful snack (EatingWell: Are Veggie Chips Healthy?).
If you crave something crunchy, try baking your own vegetable chips at home using thinly sliced veggies, a light brush of olive oil, and a sprinkle of herbs. Or, stick with raw veggies like carrots, cucumbers, and bell peppers for a snack that’s naturally low in sugar and great for blood sugar balance.
20. Bottled Green Juices
Bottled green juices have a reputation for being ultra-healthy, but many versions on the market are blended with sweet fruits like apple, pineapple, or grapes to enhance flavor. While these juices may look green and nutrient-dense, the added fruit content can push the sugar level as high as that of traditional fruit juices, resulting in quick blood sugar spikes.
It’s not uncommon for a single bottle of “green juice” to contain over 30 grams of sugar, much of it coming from these sweet fruit additions. This high sugar load can outweigh the benefits of the greens and mislead consumers into thinking they’re making the healthiest choice (Harvard Health: Juicing – Healthy or Hype?).
If you enjoy green juice, try making it at home with mostly leafy greens, cucumber, celery, and just a small piece of fruit for flavor. Always check bottled juice ingredient lists and nutrition panels—choose those with the least added fruit and no added sugars for a more blood sugar-friendly option.
21. Low-Fat Muffins
Low-fat muffins, often found in bakery cases and supermarket shelves, are commonly perceived as a healthier breakfast or snack option. However, when fat is reduced or removed from baked goods, it’s usually replaced with added sugars, refined flour, and other fillers to maintain moisture and flavor. This substitution can make low-fat muffins even worse for blood sugar than their full-fat counterparts.
A typical store-bought low-fat muffin can contain 25-35 grams of sugar—similar to a cupcake—while offering minimal fiber or protein to slow sugar absorption. These highly processed ingredients can spike blood glucose and leave you feeling hungry soon after (Harvard T.H. Chan School of Public Health: Carbohydrates and Blood Sugar).
Homemade muffins made from whole grains, nuts, seeds, and modest amounts of natural sweeteners are a better option, as you can control what goes in. Always check ingredient lists for bakery muffins and opt for those with whole-food ingredients and less added sugar for a more blood sugar-friendly treat.
22. Flavored Instant Coffee
Flavored instant coffee packets are a popular choice for their convenience and appealing taste, but they often hide a considerable amount of sugar and sweetened creamers. Many varieties, such as mocha or vanilla latte mixes, contain more than 10 grams of sugar per serving—sometimes nearly as much as a candy bar. These added sugars can lead to quick blood sugar spikes, undermining your efforts to make healthier choices.
In contrast, plain black coffee is naturally free of sugar and calories, and may even support improved blood sugar control when enjoyed in moderation. The issue with flavored instant coffees is the reliance on added sugars and artificial creamers, which can easily turn a zero-calorie beverage into a high-sugar treat (CDC: Diabetes and Coffee).
Opt for unsweetened coffee or espresso and add your own dash of milk, cinnamon, or vanilla extract if you prefer extra flavor. Reading the ingredient list on instant coffee packets is essential—choose options with minimal additives to keep your morning cup blood sugar-friendly.
23. Sweetened Plant Milks
Plant-based milks such as almond, soy, and oat milk have become staples for many people seeking dairy alternatives, but sweetened and flavored varieties can contain significant amounts of added sugar. A single cup of vanilla or chocolate almond milk, for example, may have 10-16 grams of sugar—almost as much as some sodas. This extra sugar can lead to quick blood glucose spikes, especially if consumed regularly throughout the day.
Unsweetened versions of plant milks, on the other hand, are naturally low in sugar and calories, making them a much better choice for blood sugar management. The problem is that many consumers reach for familiar flavors like “vanilla” or “original,” not realizing that these usually indicate added sweeteners (Harvard T.H. Chan School of Public Health: Milk).
Carefully read nutrition labels and ingredient lists when selecting plant milks. Always choose unsweetened versions to avoid hidden sugars, and use them just as you would regular milk in cereals, coffee, or smoothies for a blood sugar-friendly option.
24. Breakfast Cereals
Many breakfast cereals are marketed as “whole grain” or “heart healthy,” but a closer look at the nutrition label often reveals a different story. Even cereals labeled as whole grain can contain 10-20 grams of added sugar per serving, with ingredients like cane sugar, honey, or corn syrup high on the list. These sugars are quickly absorbed, causing rapid spikes and crashes in blood sugar.
By comparison, steel-cut oats or old-fashioned rolled oats are minimally processed and contain no added sugar, offering a more stable and filling start to the day. Highly processed cereals, especially those targeted to children or touting health claims, rarely provide enough fiber or protein to balance out their sugar content (American Heart Association: Whole Grains & Dietary Fiber).
Choose cereals with less than 5 grams of sugar per serving and look for at least 3 grams of fiber. Or, build your own breakfast bowl with unsweetened oats, nuts, and berries for better blood sugar balance and lasting energy.
25. Applesauce
Applesauce is often offered as a convenient, kid-friendly snack or a “healthy” baking swap, but many commercial applesauce products are loaded with added sugars. Sweetened applesauce, in particular, can deliver a quick dose of simple carbohydrates that the body absorbs rapidly, resulting in elevated blood glucose. Even unsweetened applesauce has a higher glycemic impact than whole apples, since the fruit is pureed and lacks the fiber and structure that slow sugar absorption.
A standard serving of sweetened applesauce can contain more than 20 grams of sugar, much of it added rather than naturally occurring. This can quickly turn a small snack into a blood sugar disruptor (CDC: Know Your Limit for Added Sugars).
Opt for unsweetened applesauce and check the ingredient list for any hidden sweeteners. Better yet, make your own at home using fresh apples and spices like cinnamon—without any added sugar—for a treat that’s gentler on blood sugar and full of natural flavor.
26. Frozen Yogurt
Frozen yogurt is often seen as a lighter, healthier dessert choice compared to traditional ice cream, but its sugar content can be just as high—or even higher. To achieve its creamy texture and tangy flavor, frozen yogurt brands frequently add significant amounts of sugar, especially in flavored varieties like chocolate, cookies and cream, or fruit swirls. A typical serving can contain 20-30 grams of sugar, rivaling what you’d find in a scoop of premium ice cream.
Even plain frozen yogurt has added sugars, though it’s generally a better option than the more decadent flavors. Toppings like sweetened fruit, candy, or chocolate chips only add to the sugar load, making it easy to turn a small treat into a blood sugar bomb (Healthline: Is Frozen Yogurt Healthy?).
Enjoy frozen yogurt in moderation, and choose plain or tart options with minimal toppings. If you’re craving something cold and sweet, consider making your own “nice cream” at home with frozen fruit and unsweetened yogurt for a treat that’s more blood sugar-friendly.
27. Energy Drinks
Energy drinks are marketed for quick boosts of alertness and stamina, but they often pack a double punch of high sugar and caffeine. A single can of some popular brands can contain 25-40 grams of sugar—an amount similar to or more than a can of soda. This sugar rush, combined with the intense caffeine content, can lead to sharp spikes in blood glucose followed by an inevitable crash.
Regular consumption of energy drinks poses additional risks, including increased heart rate, blood pressure, and potential for blood sugar instability. Unlike black coffee or plain water, which are calorie- and sugar-free, energy drinks supply little in the way of true hydration or nutrition (CDC: Know Your Limit for Added Sugars).
For sustained energy and hydration, choose black coffee, herbal tea, or water over energy drinks. Reserve energy drinks for rare occasions, if at all, and be aware of the combined effects of sugar and caffeine on both your blood sugar and overall health.
28. Canned Fruit in Syrup
Canned fruits packed in syrup may seem like a convenient way to enjoy fruit year-round, but the syrup is typically loaded with added sugars. A serving of canned peaches or pears in heavy syrup can contain as much as 30 grams of sugar, much of it added during processing. This concentrated sweetness is rapidly absorbed by the body, causing blood sugar to spike quickly.
By contrast, fruit canned in water or its own juice contains significantly less sugar and more closely resembles the nutritional profile of fresh fruit. However, even “in juice” varieties can be high in natural sugars, so it’s always a good idea to drain and rinse before eating (CDC: Know Your Limit for Added Sugars).
When shopping for canned fruit, choose those labeled “packed in water” or “packed in 100% juice,” and avoid those in syrup altogether. Draining and rinsing canned fruit can further reduce sugar content, making it a more blood sugar-friendly choice for quick snacks or recipes.
29. Barbecue Sauce
Barbecue sauce is a favorite condiment for grilling and dipping, but it’s also a sneaky source of added sugars. Just two tablespoons of many store-bought brands can contain 12-16 grams of sugar—almost as much as a small serving of ice cream. These sugars, often in the form of high fructose corn syrup or molasses, are quickly absorbed and can lead to significant blood sugar spikes, especially when sauces are used liberally.
Given how easily barbecue sauce can be poured over meats or used as a marinade, it’s easy to consume far more than the recommended serving size. Even small portions can add up quickly, especially in dishes where the sauce is a main flavor component (CDC: Know Your Limit for Added Sugars).
For a healthier alternative, try using fresh herbs, spice blends, mustards, or a squeeze of citrus to add flavor without the sugar. If you love barbecue sauce, look for reduced-sugar versions or make your own at home so you can control the sweetness and keep your blood sugar on track.
30. Fruit-Flavored Water
Bottled fruit-flavored waters are often marketed as a refreshing, healthy alternative to soda, but many varieties contain added sugars or artificial sweeteners. Just one bottle can have 15-30 grams of sugar, depending on the brand and flavor, contributing to a quick spike in blood glucose. The appealing taste and colorful labels can make it easy to overlook the sugar content, especially for those trying to hydrate in a healthier way.
Some fruit-flavored waters also include syrups or concentrates that add to the carbohydrate load without providing any real fruit nutrition. This makes them more similar to soft drinks than to plain water, despite their healthy marketing (Harvard Health: Drink More Water).
For a truly healthy and hydrating option, infuse your own water at home with slices of lemon, lime, cucumber, berries, or fresh herbs. This delivers flavor without the added sugars or artificial ingredients, helping you stay hydrated and keep your blood sugar stable throughout the day.
31. Cornflakes
Cornflakes are a classic breakfast cereal, but their high glycemic index means they’re rapidly digested and absorbed, leading to fast and significant blood sugar spikes. Made from refined corn, these flakes contain little fiber or protein to buffer the carbohydrate load. As a result, many people find themselves hungry again soon after eating, often craving more sugar or starch.
In comparison, bran flakes or whole-grain cereals offer more fiber, which slows digestion and helps keep blood glucose more stable. Adding a source of protein, such as a handful of nuts or a boiled egg, can further blunt the blood sugar rise and promote satiety (Harvard Health: Glycemic Index and Glycemic Load).
If you enjoy cold cereal for breakfast, opt for lower-glycemic options like bran flakes or high-fiber, unsweetened varieties, and always pair them with protein or healthy fats. This simple combination can help you avoid the rollercoaster effect of quick rises and crashes in blood sugar.
32. Wraps and Tortillas
Wraps and tortillas are often used as a lighter alternative to bread, but many commercial versions are made with refined white flour and sometimes contain added sugars to enhance flavor and texture. These refined carbs are quickly broken down by the body, leading to rapid spikes in blood sugar, especially when wraps are large or used in multiple servings.
Whole grain or whole wheat tortillas, on the other hand, provide more fiber, vitamins, and minerals, which help slow carbohydrate absorption and offer longer-lasting energy. Still, it’s important to note that even whole grain options can be calorie-dense and may contribute to blood sugar elevations if consumed in large amounts (Academy of Nutrition and Dietetics: What is Whole Grain?).
Choose wraps and tortillas labeled “100% whole grain” or “whole wheat”, and keep an eye on portion sizes. Filling your wrap with lean proteins, vegetables, and healthy fats can further balance the meal and help moderate the impact on your blood sugar.
33. Sweetened Nut Butters
Nut butters labeled as “honey,” “chocolate,” or “maple” may sound delicious, but they often contain significant amounts of added sugars. These sweetened spreads can turn a naturally healthy food into a source of quick carbs, causing rapid blood sugar spikes—especially if spread thickly on bread or crackers. Some sweetened nut butters can contain 3-7 grams of sugar per tablespoon, rivaling the sugar content of many jams or dessert toppings.
In contrast, plain nut butters made from just nuts (and perhaps a touch of salt) provide healthy fats, protein, and fiber, all of which help slow digestion and keep blood sugar levels more stable. The simplicity of the ingredient list is key to reaping the nutritional benefits without the downside of extra sugar (Healthline: Is Peanut Butter Good or Bad?).
Always check the ingredients list before buying nut butters. Choose varieties with no added sugars, oils, or unnecessary fillers. Enjoy plain nut butters on whole grain toast, fruit, or as part of a balanced snack for optimal blood sugar control.
34. Instant Noodles
Instant noodles are a quick and inexpensive meal option, but they come with a high glycemic index due to the refined wheat flour used to make the noodles. This means they are digested and absorbed rapidly, causing blood sugar to spike soon after eating. Additionally, some instant noodle flavor packets include hidden sugars and starches, further increasing the carbohydrate load and glycemic impact.
Compared to instant varieties, whole wheat or buckwheat noodles offer more fiber and nutrients, which help slow carbohydrate absorption and support more balanced blood sugar levels. The convenience of instant noodles is appealing, but regular consumption can make it challenging to manage blood glucose, particularly if paired with sweetened beverages or other refined carbs (Healthline: Are Ramen Noodles Bad for You?).
Limit instant noodle meals to occasional treats and seek out whole grain alternatives when possible. Adding vegetables and lean protein can help balance the meal, making it more filling and less likely to cause dramatic blood sugar swings.
35. Fruit Snacks
Fruit snacks and gummies are popular with kids and adults alike, often marketed as a fun and “healthy” treat. However, these snacks are typically made with concentrated fruit juice, added sugars, syrups, and artificial flavors, rather than real, whole fruit. As a result, they are essentially candy in disguise, delivering a quick sugar rush without any of the fiber, vitamins, or natural structure that make fresh fruit a smart choice.
A small pouch of fruit snacks can contain 10-20 grams of sugar—almost entirely from added or concentrated sources—leading to rapid blood sugar spikes and little lasting satiety. In contrast, eating fresh fruit offers hydration, fiber, and a slower release of natural sugars, which is much friendlier to blood glucose control (EatingWell: Are Fruit Snacks Healthy?).
Whenever possible, skip processed fruit snacks and choose whole fruit instead. Not only does this support more stable energy, but it also delivers the nutrients and fiber your body needs. If you want a portable snack, pack apple slices, grapes, or a banana for a naturally sweet, blood sugar-friendly option.
36. Popcorn with Caramel or Cheese
Flavored popcorn varieties, such as caramel corn or cheese popcorn, are often loaded with added sugars, unhealthy fats, and sodium. A small serving of caramel popcorn can contain upwards of 20 grams of sugar, rivaling the sugar content of candy, while cheese-flavored versions may be packed with processed fats and artificial additives. These flavorings transform what could be a healthy whole grain snack into a high-calorie, blood sugar-spiking treat.
In contrast, air-popped popcorn is naturally high in fiber, low in calories, and contains no added sugar or unhealthy fats. When enjoyed plain or lightly seasoned with herbs and spices, it can be a satisfying, blood sugar-friendly snack (Harvard T.H. Chan School of Public Health: Popcorn).
Choose air-popped popcorn and season it yourself with a sprinkle of nutritional yeast, cinnamon, or your favorite spices for flavor without the extra sugar or fat. Avoid pre-packaged caramel or cheese popcorn varieties to keep your snack both healthy and supportive of stable blood sugar.
37. Smoothie Bowls
Smoothie bowls have become a breakfast trend, often praised for their vibrant colors and superfood toppings. However, the base of these bowls is usually made from several servings of blended fruit, which removes much of the natural fiber and leads to a concentrated sugar load. Toppings like sweet granola, honey, or chocolate chips can push the sugar content even higher, rivaling that of a dessert.
While a smoothie bowl may seem like a healthy way to start the day, it can spike blood sugar quickly and leave you hungry soon after. In contrast, a breakfast of whole fruit—paired with protein or healthy fats—delivers more balanced energy and greater satiety (Healthline: Are Smoothie Bowls Healthy?).
To make a more blood sugar-friendly bowl, limit sweet toppings and avoid adding syrups or sweetened granola. Consider adding nuts, seeds, or a dollop of plain Greek yogurt for extra protein and healthy fats. Or, simply enjoy whole fruit with a handful of nuts for an easier, more balanced breakfast.
38. Flavored Oat Milks
Flavored oat milks, such as chocolate or vanilla varieties, are increasingly popular as plant-based beverages but often come with a high dose of added sugars. A single cup of chocolate oat milk can contain 15-20 grams of sugar—nearly the same as a glass of chocolate cow’s milk. These added sugars quickly raise blood glucose, especially when oat milk is used in cereal, coffee, or smoothies throughout the day.
Unsweetened oat milks are a much better choice for blood sugar management, as they contain no added sugars and generally have fewer carbohydrates. Homemade oat milk gives you even more control, allowing you to skip sweeteners and additives altogether (Healthline: Is Oat Milk Healthy?).
Always check the ingredient list and nutrition facts panel when buying oat milk, and choose unsweetened or “original” versions with the lowest sugar content. For added flavor, try blending unsweetened oat milk with cinnamon or vanilla extract at home—without the blood sugar spike.
39. Restaurant Salads with Sweet Dressings
Restaurant salads might seem like a healthy choice, but sweet dressings such as honey mustard, raspberry vinaigrette, or balsamic glaze can add a surprising amount of sugar. Just two tablespoons of some popular dressings can contain 8-12 grams of sugar—enough to spike blood sugar, especially when salads are generously tossed or drizzled. The combination of sweet dressings and toppings like candied nuts or dried fruit only compounds the effect.
By contrast, classic oil and vinegar or simple olive oil and lemon juice dressings contain no added sugars and provide healthy fats that help slow carbohydrate absorption. Choosing these options can keep your salad truly healthy and blood sugar-friendly (EatingWell: Are Salad Dressings Healthy?).
Request dressing on the side when dining out, so you can control the amount and avoid sugar-loaded choices. If possible, opt for oil and vinegar or simply squeeze fresh lemon over your greens. Being mindful of dressings ensures your salad remains a genuinely smart option for blood sugar control.
40. Bran Muffins
Bran muffins are often chosen for their high fiber content and reputation as a “healthy” bakery treat. However, many commercial or bakery-style bran muffins are packed with added sugars and refined flour to make them moist and palatable. A single bran muffin can contain 20-30 grams of sugar—nearly as much as a regular cupcake—undermining the benefits of the bran itself.
While bran does slow down carbohydrate absorption and supports digestive health, the sugar content in many store-bought versions can lead to quick blood sugar spikes. Homemade bran muffins, by contrast, can be made with minimal sweeteners and whole-food ingredients, making them a better option for those watching their glucose levels (Harvard Health: Bran Muffins—Are They Healthy?).
Check ingredient lists for added sugars when buying bran muffins, or consider baking your own with oats, unsweetened applesauce, and just a touch of honey or maple syrup. This way, you can enjoy the fiber benefits without sabotaging your blood sugar.
41. Instant Rice Pouches
Instant rice pouches are prized for their convenience and speed, but these quick-cooking products are often made from highly processed white rice, which has a high glycemic index. This means the rice is digested and absorbed very quickly, leading to rapid spikes in blood sugar. Some flavored varieties also contain added sugars, oils, and sodium to enhance taste and shelf life, compounding the issue.
Compared to instant rice, slow-cooked brown rice or other whole grains like quinoa and barley offer more fiber and nutrients, which help moderate blood sugar responses and provide longer-lasting energy. Even among instant products, brown rice pouches are a better choice than their white rice counterparts (Harvard Health: Glycemic Index and Load).
Check labels for added sugars and opt for plain, unflavored rice pouches when convenience is needed. Whenever possible, prepare whole grains from scratch for optimal blood sugar control and better overall nutrition.
42. Canned Soup
Canned soups, especially tomato, vegetable, and some “light” varieties, may seem like a healthy pantry staple. However, many brands add sugar to enhance flavor and balance acidity, with some soups containing up to 10 grams of sugar per serving. This is especially common in tomato-based soups, where sugar is often listed among the top ingredients, contributing to a higher glycemic impact than you might expect.
Homemade soups, on the other hand, allow you to control the ingredients and avoid unnecessary sugar, sodium, and preservatives. By using fresh vegetables, herbs, and lean proteins, homemade versions are often richer in nutrients and much more blood sugar-friendly (EatingWell: Are Canned Soups Healthy?).
Always read nutrition labels and ingredient lists carefully when purchasing canned soups. Look for options with little to no added sugar, and consider making large batches of soup at home to freeze for quick, convenient meals that won’t send your blood sugar soaring.
43. Sweetened Breakfast Sandwiches
Breakfast sandwiches from fast-food chains or convenience stores may seem like a hearty way to start the day, but they often contain hidden sugars. The buns or biscuits are frequently made with refined flour and sweeteners, while sauces or dressings can contain additional sugar. Even some processed meats like sausage or bacon are glazed or cured with sugar, adding to the total glycemic load of the meal.
As a result, these sandwiches can deliver a surprising amount of fast-absorbing carbohydrates, especially when paired with sweetened coffee or juice. The combination of refined grains, sugary condiments, and processed meats can lead to blood sugar spikes and leave you feeling sluggish soon after (EatingWell: Are Breakfast Sandwiches Healthy?).
For better blood sugar control, make breakfast sandwiches at home using whole grain bread, eggs, and lean proteins, and skip sugary sauces. You can also add avocado, greens, or sliced tomato for extra nutrition and flavor, creating a meal that’s both satisfying and supportive of stable energy.
44. Bottled Salad Dressings
Commercial bottled salad dressings, including those labeled as “light” or “fat-free,” often contain significant amounts of added sugars to compensate for reduced fat and flavor. Popular varieties like French, Thousand Island, and honey mustard can have 5-8 grams of sugar in just two tablespoons—enough to spike blood sugar, especially if you use more than the recommended serving.
Even “healthy” or “light” dressings aren’t immune to added sugars, as manufacturers frequently use sweeteners to maintain taste and texture. In contrast, homemade vinaigrettes are simple to prepare and allow you to control every ingredient—typically using only olive oil, vinegar, mustard, and herbs (EatingWell: Are Salad Dressings Healthy?).
Always check the ingredient list and nutrition label when buying salad dressings, and opt for versions with little or no added sugar. Better yet, make your own vinaigrette at home for a fresher, more blood sugar-friendly option that brings out the natural flavors of your salads.
45. Sweetened Nut Milks
Nut milks such as almond and cashew milk are popular dairy alternatives, but many store-bought varieties—especially those labeled as “vanilla,” “original,” or “chocolate”—contain added sugars and flavorings. A single cup of sweetened almond or cashew milk can have 7-15 grams of sugar, which is quickly absorbed and can prompt blood sugar spikes. These sugars are often added to improve palatability and mimic the creaminess of dairy milk.
Unsweetened versions of nut milks are naturally low in sugar and calories, making them the better choice for anyone monitoring their blood glucose. However, it’s important to note that “original” sometimes still means sweetened, so reading nutrition facts and ingredients is key (Harvard T.H. Chan School of Public Health: Milk).
Be vigilant about labels when shopping for nut milks. Choose unsweetened varieties and add your own flavor with cinnamon or a splash of vanilla extract if desired. This simple swap helps keep your drinks and recipes blood sugar-friendly without sacrificing taste or nutrition.
46. Snack Crackers
Many snack crackers are advertised as healthy, with claims like “multigrain” or “whole wheat,” but the reality is that most are made primarily from refined flour with little fiber or nutrition. Some varieties even sneak in added sugars or honey to improve flavor, leading to a higher glycemic impact than you might expect from a savory snack. These refined ingredients are digested rapidly, causing blood sugar to rise quickly and leaving you hungry again soon after.
Seed crackers or true whole grain crackers, on the other hand, offer more protein, fiber, and healthy fats, which help slow the absorption of carbohydrates and support steadier energy levels. The key is to look for products where seeds, nuts, or whole grains are the first ingredients and where sugar is absent or minimal (Healthline: Are Crackers Healthy?).
Read labels carefully for fiber content and added sugar. Choose crackers with at least 3 grams of fiber per serving and no added sugars for a snack that’s genuinely healthy and less likely to disrupt your blood sugar balance.
47. Flavored Cottage Cheese
Fruit-flavored cottage cheese cups have gained popularity as a protein-rich snack, but many are surprisingly high in added sugars. Manufacturers often mix in sweetened fruit preserves or syrups, with some varieties containing 10-15 grams of sugar per serving—similar to a dessert rather than a savory snack. This added sugar can cause quick blood sugar spikes, especially if paired with other carbohydrate-rich foods.
Plain cottage cheese, on the other hand, is naturally low in sugar and high in protein, making it a much better choice for blood sugar stability and satiety. By starting with a plain variety, you can control both the flavor and the sugar content (Healthline: Is Cottage Cheese Healthy?).
Choose plain cottage cheese and add your own fresh fruit, berries, or a sprinkle of cinnamon for natural sweetness and extra fiber. This approach delivers balanced nutrition and flavor without the blood sugar rollercoaster that comes from pre-sweetened, processed varieties.
48. Bottled Meal Replacement Shakes
Bottled meal replacement shakes are marketed as quick solutions for weight loss or on-the-go nutrition, but many varieties are packed with sugar. These shakes often contain 15-25 grams of sugar per serving, using sweeteners to mask the taste of protein powders and added vitamins. While convenient, this high sugar content can lead to sudden blood sugar spikes and crashes, undermining your energy and appetite control.
Compared to a whole food meal—such as a salad with lean protein and healthy fats—bottled shakes usually offer less fiber, more processed ingredients, and a less satisfying eating experience. Even shakes labeled as “healthy” or “diet” options can be misleading if they rely on sugars or syrups for flavor (Healthline: Do Meal Replacement Shakes Work?).
Choose unsweetened or low-sugar meal replacement options whenever possible, or make your own shakes at home with plain protein powder, leafy greens, unsweetened plant milk, and a small portion of fruit. This way, you get more control over ingredients and a meal that’s truly supportive of steady blood sugar.
49. Pre-Packaged Sushi
Pre-packaged sushi has become a convenient grab-and-go meal, but it often hides significant sources of added sugar. Sushi rice is typically seasoned with a mix of vinegar and sugar, and pre-packaged varieties sometimes contain even more sugar to enhance shelf life and flavor. Sweet sauces like teriyaki, eel sauce, or spicy mayo can further increase the sugar and calorie content, leading to unexpected blood sugar spikes.
Freshly made sushi, especially when prepared to order at a restaurant, allows for more control over ingredients and typically uses less sugar in the rice. You can also request modifications, such as less rice or skipping sugary sauces, to make your meal more blood sugar-friendly (Diabetes UK: Rice and Diabetes).
When possible, choose freshly made sushi and opt for vinegar-based dressings, sashimi, or seaweed salads instead of rolls drenched in sweet sauces. These swaps help you enjoy the experience and flavors of sushi while keeping your blood sugar levels in check.
50. Flavored Rice or Quinoa Mixes
Packaged rice and quinoa mixes promise convenience and bold flavors, but they often contain hidden sugars, excess sodium, and artificial flavor enhancers. Popular “flavored” varieties like pilaf, Spanish rice, or herbed quinoa may list sugar, maltodextrin, or corn syrup solids among their main ingredients. These added sugars can quickly elevate blood sugar, especially when paired with a high-carb meal.
In contrast, plain cooked grains such as brown rice or plain quinoa provide complex carbohydrates and fiber without the blood sugar-raising extras. Seasoning your own grains at home with fresh herbs, lemon juice, spices, or a drizzle of olive oil lets you control both flavor and nutrition (Harvard T.H. Chan School of Public Health: Whole Grains).
Check ingredient labels on packaged grain mixes and steer clear of those with added sugars or unfamiliar additives. Cooking whole grains from scratch and seasoning them yourself is not only better for blood sugar control—it’s also more delicious and budget-friendly.
Conclusion
Hidden sugars and refined carbohydrates can lurk in foods that appear healthy, making it easy to unintentionally disrupt blood sugar regulation. From bottled drinks to packaged snacks, these ingredients can lead to silent spikes and long-term health consequences. Being mindful of nutrition labels, prioritizing whole foods, and choosing unsweetened or minimally processed options are key steps to protecting your health.
Regular screening for blood sugar levels is also crucial, especially if you have risk factors for diabetes or prediabetes (CDC: Getting Tested for Diabetes). Consult your healthcare provider to discuss appropriate monitoring and personalized dietary strategies. With awareness and proactive choices, you can enjoy a balanced diet while supporting stable blood sugar and lifelong wellness.
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