Foods Endocrinologists Say Could Spike Blood Sugar – Page 39

1. White Bread

Delicious bread — A classic sandwich made with soft white bread highlights the simplicity and appeal of refined grains. | Photo by Cup of Couple on Pexels

White bread is a staple in many households, but it’s one of the top foods endocrinologists caution against for those monitoring their blood sugar. The main reason is that white bread is made from refined grains, which are stripped of fiber and essential nutrients during processing. Without fiber to slow digestion, these refined carbohydrates are quickly broken down into glucose, causing a rapid spike in blood sugar levels.
Common examples include sandwich breads, hamburger buns, and fluffy dinner rolls. These products may taste soft and appealing, but their effect on blood sugar can be dramatic. According to the American Diabetes Association, choosing whole grain alternatives, such as whole wheat or multigrain bread, can help reduce spikes by providing more fiber and nutrients.
Switching to breads that list “whole wheat” or “whole grain” as the first ingredient is a simple yet effective step. These options digest more slowly, keeping blood sugar levels steadier throughout the day. By making this swap, you can enjoy your favorite sandwiches and toast with less worry about sudden glucose surges.

2. Sugary Breakfast Cereals

Many people reach for a bowl of breakfast cereal to start their day, but endocrinologists often warn that highly processed cereals loaded with added sugars can cause sharp increases in blood sugar. Popular options like frosted flakes, fruit loops, and even some granola blends are packed with simple sugars and lack the fiber needed to moderate glucose absorption.
When you pour a bowl of these sweet cereals, your body digests the refined grains and sugars quickly, leading to an almost immediate spike in blood glucose. The Harvard School of Public Health recommends choosing whole-grain options, such as plain oats or bran cereals, to help maintain more stable energy and blood sugar levels.
Unlike sugary cereals, oats and bran are rich in fiber and digest slowly, providing a sustained release of energy throughout the morning. By opting for these healthier choices—and minimizing cereals that list sugar among their first ingredients—you can help keep your blood sugar steady and avoid the midday crash that often follows a high-sugar breakfast.

3. Soda and Sugary Drinks

Few items spike blood sugar as quickly or dramatically as soda and sugary drinks. Beverages like regular sodas, energy drinks, sweetened iced teas, and sports drinks are packed with simple sugars that are rapidly absorbed into the bloodstream. Because these drinks lack fiber, fat, or protein to slow digestion, they can cause blood glucose to soar within minutes.
The Centers for Disease Control and Prevention (CDC) highlights sugary drinks as a major contributor to excess sugar consumption and warns of their impact on blood sugar management. Consistent intake can also lead to weight gain and increase the risk of type 2 diabetes.
By contrast, choosing unsweetened beverages like water, herbal tea, or sparkling water with a splash of citrus can keep hydration up without the blood sugar rollercoaster. Even unsweetened coffee or tea are far better options for those watching their glucose levels. Making this simple switch not only supports better blood sugar control but also promotes overall health in the long run.

4. Pastries and Baked Goods

48 Certain Baked Goods Freepik — A tempting assortment of donuts, muffins, and cakes is beautifully arranged on a rustic wooden table, ready to enjoy. | Photo by Paola Vasquez on Pexels

It’s hard to resist the allure of fresh donuts, muffins, and cakes, but endocrinologists caution that these pastries and baked goods can wreak havoc on blood sugar. Most are made with refined flour and copious amounts of sugar—two ingredients that rapidly break down in the body, leading to swift spikes in glucose. The combination of high sugar content and lack of fiber means that even a small serving can have a significant impact.
According to the Mayo Clinic, frequent consumption of these treats can make blood sugar management much more challenging, especially for those with diabetes or insulin resistance. Even “healthy” versions of muffins or cakes can be deceiving if they’re still high in sugar or white flour.
To satisfy a sweet tooth without such dramatic effects, look for baked goods made with whole grains, nuts, and reduced sugar, or experiment with recipes using fruit as a sweetener. These alternatives digest more slowly and have less impact on blood glucose, making them a smarter option for those mindful of their health.

5. White Rice

Cooked,rice,in,pot,with,wood,spoon — Shutterstock

White rice is a dietary staple around the globe, featured in everything from sushi and stir-fries to burritos and pilafs. However, endocrinologists frequently caution that white rice has a high glycemic index, meaning it can cause rapid increases in blood sugar. The refining process removes the fibrous bran and nutrient-rich germ, leaving behind a starchy core that is quickly digested and absorbed.
The American Diabetes Association suggests opting for whole grains like brown rice or quinoa instead. These alternatives retain their fiber and nutrients, which help slow the absorption of carbohydrates and promote steadier glucose levels. For example, swapping white rice for brown rice in a stir-fry or choosing quinoa in a grain bowl can make a significant difference.
Whether it’s part of a classic Asian dish, Latin American meal, or Mediterranean recipe, substituting white rice with whole grain options is a simple yet powerful way to better manage blood sugar. Small changes like these can have a lasting positive impact on overall health and energy levels.

6. Candy Bars

47 Energy Bars Freepik — A rich chocolate candy bar dusted with sugar crystals sits temptingly on a rustic wooden surface. | Photo by Polina Tankilevitch on Pexels

Candy bars are a go-to snack for many people craving a sweet fix, but they are notorious for causing rapid spikes in blood sugar. These treats typically combine high amounts of sugar with fast-absorbing carbohydrates—like corn syrup, white flour, or rice crisps—making them a double threat for glucose control. With little to no fiber, protein, or healthy fat, the sugar in candy bars is absorbed almost instantly, leading to quick energy surges followed by inevitable crashes.
The Cleveland Clinic emphasizes that frequent candy bar consumption can be particularly problematic for individuals with diabetes, as it makes blood sugar management more difficult over time. For a better option, consider reaching for a piece of dark chocolate with a high cocoa content or a serving of fresh fruit. These alternatives provide antioxidants, fiber, and a slower release of sugar into the bloodstream.
Making mindful swaps—like choosing a few squares of dark chocolate or a handful of berries—can satisfy your sweet tooth without the drastic blood sugar swings, helping you maintain steadier energy and better overall health.

7. Flavored Yogurts

25 Flavored Yogurts Istock — A creamy cup of fruit-flavored yogurt sits ready to enjoy, swirled with vibrant pieces of real fruit. | Photo by Farhad Ibrahimzade on Pexels

Yogurt is often considered a health food, but many flavored varieties can hide surprisingly high levels of added sugar. Fruit-on-the-bottom, vanilla, and dessert-style yogurts are particularly notorious for containing as much sugar as some desserts. These added sugars are rapidly absorbed, leading to swift blood sugar spikes—an effect that’s especially concerning for those managing diabetes or aiming for stable energy.
According to Healthline, a single serving of flavored yogurt can contain more than 20 grams of sugar, much of it added rather than naturally occurring from milk or fruit. Even seemingly “healthy” or low-fat options often compensate for taste by increasing sugar content.
For a better choice, plain yogurt or Greek yogurt provides all the benefits—like calcium, protein, and probiotics—without the added sugar. You can sweeten these naturally by adding fresh fruit, a sprinkle of cinnamon, or a handful of nuts. This simple swap helps keep your blood sugar steady while still enjoying the creamy texture and flavor of yogurt as part of a balanced diet.

8. Sweetened Coffee Drinks

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Specialty coffee beverages—think caramel frappuccinos, vanilla lattes, and mocha blends—can contain surprisingly high amounts of sugar, rivaling or even exceeding the sugar content of sodas. Syrups, whipped cream, and flavored powders transform what could be a simple cup of coffee into a dessert-like drink, causing rapid blood sugar spikes.
According to WebMD, a large flavored coffee drink may contain 40 grams of sugar or more, quickly overwhelming the body’s ability to process glucose. For people seeking to manage their blood sugar, these drinks can pose a hidden risk, especially when consumed regularly.
A smarter alternative is to opt for black coffee, which has no sugar or carbs, or choose an unsweetened latte made with plain milk or a milk alternative. If you crave flavor, try adding a dash of cinnamon or a drop of vanilla extract. These simple choices let you enjoy coffee without the unwanted sugar surge, helping you stay energized and focused throughout the day while supporting your long-term health.

9. French Fries

French fries are a beloved side dish, but they’re also a prime example of a food that can rapidly raise blood sugar levels. Potatoes are naturally high in starch, a type of carbohydrate that the body quickly converts to glucose. When potatoes are cut into thin strips and deep-fried, their glycemic impact increases even further. The frying process removes moisture and creates a crispy texture, which speeds up digestion and absorption of the starch.
According to Medical News Today, French fries can cause significant spikes in blood sugar, especially when compared to alternatives like baked or roasted potatoes. The added fat from frying doesn’t slow down the absorption of carbohydrates—it simply adds extra calories and unhealthy trans fats.
For a healthier option, consider baking or roasting potatoes with the skin on, or trying sweet potatoes, which have a lower glycemic index. These methods retain more fiber and nutrients and provide a slower, steadier release of energy. Making this simple switch can help you enjoy your favorite comfort foods while keeping your blood sugar more balanced.

10. Pasta Made from Refined Flour

Classic pasta dishes are a comfort food favorite, but regular pasta made from refined flour can lead to quick blood sugar spikes. The refining process strips away the fiber and many nutrients from wheat, leaving behind a carbohydrate-rich product that is digested and absorbed rapidly. Large portions of white pasta, whether in spaghetti, macaroni, or penne, can push blood glucose levels up quickly after a meal.
The Harvard Health experts recommend choosing whole wheat or legume-based pastas instead. These alternatives contain more fiber and protein, which help slow the release of glucose into the bloodstream. For example, whole wheat pasta offers a heartier texture and greater satiety, while chickpea or lentil pasta provides a protein boost.
Portion size also matters: even healthier pasta options can raise blood sugar if eaten in excess. Try pairing your pasta with plenty of non-starchy vegetables and lean protein, and keep servings moderate. These small changes can make a big difference, allowing you to enjoy pasta dishes without the dramatic impact on your blood sugar.

11. Ice Cream

Purple,sweet,potato,ice,cream,soft,serve.,woman,holding,a — Shutterstock

Ice cream is a classic treat, but its combination of high sugar and saturated fat creates a perfect storm for blood sugar spikes. Most traditional ice creams are loaded with added sugars, which are quickly absorbed and can send glucose levels soaring. The high fat content, while it may slightly slow absorption, does not offset the impact of the sugar—especially if portions are large.
The American Heart Association warns that desserts like ice cream are major sources of added sugar, contributing not only to blood sugar issues but also to increased risk of heart disease and obesity. While frozen yogurt is often marketed as a healthier alternative, many varieties are still sweetened with significant amounts of sugar.
For a better option, look for low-sugar or “no sugar added” ice creams, or try making your own frozen treats at home with blended fruit and Greek yogurt. These choices can satisfy cravings with less impact on your blood sugar, helping you enjoy a cool dessert without the unwanted side effects.

12. Crackers and Snack Chips

Crackers and snack chips are common go-to snacks, but many varieties—like saltines, pretzels, and potato chips—are made from refined flour and starches that digest rapidly. This quick breakdown causes blood sugar to rise soon after eating, especially when these snacks are consumed in large portions. The lack of fiber and protein means there’s little to slow the absorption of carbohydrates, making these snacks a hidden contributor to glucose spikes.
As highlighted by Everyday Health, even so-called “healthy” versions of chips or crackers may still have a high glycemic index if they’re made from white flour, corn starch, or potatoes. Instead, consider swapping these snacks for nut-based options, such as almonds, walnuts, or mixed seeds. These alternatives are rich in healthy fats, fiber, and protein, helping to keep blood sugar more stable.
If you’re craving crunch, look for whole grain or seed-based crackers with minimal added sugar, or pair small servings with hummus or cheese. Thoughtful snacking can make a big difference in maintaining balanced energy and supporting your long-term health goals.

13. Granola Bars

Granola,bar,with,raisins,on,white,wooden,background — These bars are often viewed as a healthy snack alternative, but only if you check the label for the healthy version. Shutterstock

Granola bars often present themselves as a convenient “health food,” but many are loaded with added sugars, syrups, and refined grains. Popular brands may contain as much sugar as a candy bar, causing a quick surge in blood glucose after consumption. Even bars labeled as “natural” or “energy” bars can be deceptive if they rely on honey, brown rice syrup, or high-fructose corn syrup for sweetness.
As Healthline explains, these ingredients can turn a seemingly wholesome snack into a source of empty calories and rapid glucose spikes. For a healthier option, look for granola bars with minimal added sugar and whole food ingredients like oats, nuts, and seeds. Even better, consider making your own at home, where you can control the amount and type of sweetener used.
Homemade or low-sugar bars often incorporate dried fruit, nut butter, and whole grains, offering fiber and protein to slow digestion and help steady energy levels. By reading labels carefully or preparing your own snacks, you can enjoy the convenience of granola bars without sacrificing your blood sugar balance.

14. Sports and Energy Drinks

Sports and energy drinks are often marketed as essential for hydration and boosting energy, especially for athletes or busy individuals. However, many of these beverages are packed with sugar—sometimes as much as or more than a can of soda. The high sugar content is rapidly absorbed, causing blood sugar to spike soon after consumption, regardless of your activity level.
The Mayo Clinic notes that while these drinks may benefit endurance athletes during prolonged, intense exercise, most people do not need the extra sugar and calories. For everyday hydration or a quick pick-me-up, water, unsweetened herbal tea, or sugar-free electrolyte beverages are far better choices.
Choosing water or other zero-sugar options helps maintain stable blood glucose and supports overall health. If you crave flavor, infusing water with fresh fruit or herbs can be a refreshing alternative. By skipping sugar-laden sports and energy drinks, you can stay hydrated and energized without the unwanted impact on your blood sugar.

15. Dried Fruit

Dried fruit is often seen as a convenient and nutritious snack, but endocrinologists caution that drying fruit significantly concentrates its natural sugars. When water is removed from fruit, the same amount of natural sugar is packed into a much smaller serving. For example, a small handful of raisins or dates can contain as much sugar as a full-sized candy bar, leading to rapid spikes in blood glucose.
According to WebMD, dried fruits like apricots, cranberries, and figs are especially glycemic when eaten in larger portions. This is in contrast to fresh fruit, which contains water and fiber that help slow sugar absorption and moderate the impact on blood sugar levels.
If you enjoy dried fruit, try to keep portions small and opt for unsweetened varieties without added sugars. Alternatively, choose fresh fruit whenever possible for a more filling snack that’s gentler on your blood sugar. Balancing dried fruit with a handful of nuts or seeds can also help slow down sugar absorption and keep your energy steadier throughout the day.

16. Canned Fruit in Syrup

Canned fruit is a convenient pantry staple, but fruits packed in heavy or light syrup can be surprisingly high in added sugars. The syrup, often made with corn syrup or sugar, soaks into the fruit pieces, dramatically increasing their glycemic impact. Even small servings can deliver a large dose of sugar, causing blood glucose to rise quickly after eating.
The Centers for Disease Control and Prevention (CDC) recommends choosing canned fruits that are packed in water or their own juice instead. These options avoid the extra sugar and maintain more of the fruit’s natural nutritional benefits. Draining and rinsing canned fruit in syrup can help reduce sugar somewhat, but it won’t eliminate it entirely.
For a healthier snack or dessert, always check the label for added sugars and opt for products that say “no sugar added” or “packed in 100% juice.” These small choices can help you enjoy the convenience and sweetness of canned fruit without risking sudden blood sugar spikes, making it easier to stay on track with your health goals.

17. Instant Oatmeal Packets

Instant oatmeal packets are a popular breakfast option for those seeking convenience, but many varieties are loaded with added sugars and quick-cooking carbohydrates. These packets often include flavors like maple brown sugar or apple cinnamon, which contain sweeteners that can cause blood sugar to spike soon after eating. Additionally, the oats in instant packets are processed to cook more quickly, which means they’re digested and absorbed faster than less processed forms.
The American Heart Association encourages choosing steel-cut or old-fashioned oats instead. These less-processed oats take longer to cook but offer a slower, more sustained release of energy and a gentler effect on blood sugar. They’re also higher in fiber, which helps moderate glucose absorption.
For a healthier breakfast, make your own oatmeal using plain oats and add your own toppings—such as fresh fruit, nuts, or a dash of cinnamon. This way, you can control the sugar content and support more stable blood sugar throughout the morning, while still enjoying a warm, hearty meal.

18. Sweetened Nut Butters

Is Peanut Butter Healthy — A glass jar filled with creamy peanut butter sits open on a rustic table, ready for spreading. | Photo by Valeria Boltneva on Pexels

Nut butters are often praised for their healthy fats and protein, but many flavored varieties contain added sugars that can quickly elevate blood glucose. Popular options like honey peanut butter, chocolate almond spread, and cookie butter may taste delicious, yet the extra sugar reduces their nutritional value and increases their glycemic impact. Even a modest serving of these sweetened spreads can contribute to a noticeable blood sugar spike, especially if paired with bread or crackers.
According to Harvard Health, the healthiest choice is to opt for natural, unsweetened nut butters—those with just one or two ingredients, such as peanuts or almonds and a little salt. These options provide all the benefits of healthy fats, protein, and fiber, which help slow down sugar absorption and promote satiety.
When shopping, check labels carefully for added sugars like honey, cane syrup, or molasses. By selecting unsweetened nut butters and pairing them with whole fruits or veggies, you can enjoy a satisfying snack that won’t send your blood sugar soaring.

19. Frozen Waffles and Pancakes

Frozen waffles and pancakes are a quick breakfast solution, but they’re often made with refined flour and loaded with added sugars. These processed breakfast foods are designed for convenience, yet their ingredients can rapidly raise blood sugar levels—especially when topped with syrup or sweet spreads. The combination of quick-digesting carbohydrates and extra sugar means these foods offer little fiber or sustained energy.
The Mayo Clinic highlights that many frozen breakfast items fall short of nutritional recommendations for those concerned about blood sugar. By contrast, homemade pancakes or waffles made from whole grain flours (like oats or whole wheat) deliver more fiber and nutrients, helping to moderate glucose absorption.
For a healthier option, try preparing your own waffles or pancakes using whole grain mixes, or add ground flaxseed or chia seeds for extra fiber. Top with fresh fruit instead of syrup for natural sweetness without the sugar rush. These swaps can make breakfast both satisfying and supportive of balanced blood sugar, setting a positive tone for the rest of your day.

20. Sugary Salad Dressings

27 Salad Dressings Freepik — A glass bottle of salad dressing sits beside a vibrant, fresh salad bursting with crisp greens and colorful veggies. | Photo by fauxels on Pexels

Salads are often viewed as a healthy choice, but many bottled salad dressings contain hidden sugars that can undermine your good intentions. Flavors such as honey mustard, raspberry vinaigrette, and sweet French dressing are particularly notorious for their sugar content—sometimes rivaling that of desserts. These added sugars can lead to unexpected blood sugar spikes, especially when a generous amount of dressing is poured over your greens.
According to Healthline, reading labels is essential, as even savory dressings may contain added sugar or high-fructose corn syrup for flavor balance. A smarter alternative is to make your own simple dressing using olive oil, vinegar, lemon juice, and herbs. This combination delivers healthy fats and a burst of flavor without the sugar rush.
If you prefer convenience, look for dressings labeled “no added sugar” or choose classic oil and vinegar, which have minimal impact on blood glucose. By being mindful of what you drizzle on your salad, you can enjoy nutrient-rich meals without sabotaging your blood sugar goals.

21. Sweetened Applesauce

Applesauce is a popular snack for kids and adults alike, but the sugar content can vary significantly depending on whether you choose sweetened or unsweetened varieties. Sweetened applesauce often contains added sugar or high-fructose corn syrup, which can dramatically increase its glycemic impact and rapidly raise blood sugar levels. Even small servings of sweetened applesauce can act more like a dessert than a healthy fruit snack.
The American Diabetes Association recommends selecting unsweetened applesauce, which contains only the natural sugars from apples and offers a gentler effect on blood glucose. For even more nutritional benefit, look for applesauce with added fiber or combine it with a handful of nuts to slow sugar absorption.
Homemade applesauce is another great option, allowing you to control both the ingredients and the sweetness. You can enhance flavor naturally with cinnamon or nutmeg, avoiding the need for extra sugar. By making this simple swap, you can enjoy the convenience and taste of applesauce without the risk of unwanted blood sugar spikes.

22. Pizza with White Crust

Pizza is a universally loved comfort food, but when made with a white flour crust and sugary tomato sauces, it can quickly spike blood sugar. The refined flour in classic pizza dough breaks down rapidly in the body, just like other white bread products, while some commercial pizza sauces add even more sugar to the mix. This combination results in a meal that’s especially challenging for those looking to manage glucose levels.
The Cleveland Clinic suggests healthier alternatives, such as whole wheat or cauliflower crusts, which offer more fiber and digest more slowly. These options help blunt the blood sugar response and provide a steadier source of energy. Topping your pizza with plenty of vegetables and lean protein can further moderate its glycemic impact.
For those who love pizza but want to avoid the blood sugar rollercoaster, look for crusts labeled “100% whole wheat” or try making your own with whole grains or cauliflower. These simple changes allow you to enjoy your favorite flavors while maintaining better control over your blood sugar and overall health.

23. Sweetened Condensed Milk

Sweetened condensed milk is a staple ingredient in many desserts, from pies and fudge to coffee drinks and flan. This thick, creamy dairy product is made by removing water from milk and adding a hefty amount of sugar, resulting in a sweetener that’s incredibly high in sugar content. Just a few spoonfuls can contain more than 20 grams of sugar, making it a concentrated source of glucose that rapidly spikes blood sugar when consumed.
As noted by Healthline, sweetened condensed milk is far less blood sugar-friendly than options like plain milk, Greek yogurt, or unsweetened plant-based milks, which provide protein and less sugar per serving. While it delivers a rich flavor and texture to recipes, it’s best reserved for special occasions or replaced with lower-sugar alternatives.
For a healthier swap, try using evaporated milk or unsweetened dairy alternatives in your recipes, sweetening them naturally with fruit if needed. By being mindful of this hidden sugar source, you can enjoy sweet treats in moderation without derailing your blood sugar management.

24. Bottled Smoothies

Greens smoothies — Skip store-made smoothies and blend your own with wholesome ingredients. Greens Smoothies

Bottled smoothies are often marketed as a healthy, convenient way to get more fruits and vegetables, but many commercial smoothies are packed with added sugars and fruit juices. These ingredients increase the glycemic load, causing blood sugar to rise quickly after drinking. Some store-bought smoothies contain as much sugar as a soda, thanks to sweetened yogurt, syrups, or concentrated fruit juices blended in for taste.
According to WebMD, homemade smoothies are typically a better choice because you can control what goes in. By using whole fruits, leafy greens, and unsweetened dairy or plant-based milk, you get more fiber, less added sugar, and a slower, more sustained blood sugar response.
If you do buy bottled smoothies, read the nutrition label carefully, looking for options with no added sugars and higher fiber content. Or, better yet, blend your own at home and include ingredients like chia seeds, nuts, or Greek yogurt for extra protein and fiber. This way, you can enjoy the refreshing taste and nutrition of smoothies without risking sudden blood sugar spikes.

25. Sweet and Sour Sauces

Asian-style sauces and glazes, like sweet and sour sauce, teriyaki, and orange glaze, can add a burst of flavor to meals—but they’re often loaded with added sugars. These sauces typically combine sugar, corn syrup, or honey with vinegar and spices, resulting in a tangy-sweet taste that can quickly spike blood sugar, especially when poured over rice or fried dishes.
The Mayo Clinic highlights that even small amounts of these sauces can pack a significant sugar punch. For example, just two tablespoons of some brands of sweet and sour sauce can contain more than 10 grams of sugar. Regular use can make it difficult to manage blood glucose, particularly for those with diabetes.
For a healthier option, try using lower-sugar alternatives such as soy sauce, chili sauce, or homemade versions that use less sugar and more spices, vinegar, or citrus juice for flavor. By choosing or preparing sauces with minimal added sugar, you can enjoy your favorite Asian-inspired dishes without the unwanted blood sugar spikes.

26. Glazed Ham and Meats

Holiday favorites like honey-glazed ham, maple-glazed turkey, and brown sugar-coated bacon may taste delicious, but sugar-based glazes add a surprising glycemic punch to meats. These glazes, often made with honey, brown sugar, or fruit preserves, create a sweet, shiny finish that’s quickly absorbed by the body and can cause blood sugar to rise sharply after a meal.
As Healthline notes, even though meat itself contains little to no carbohydrates, the sugary coatings can transform a protein-rich dish into one that’s problematic for glucose management. Large servings or frequent consumption of glazed meats can make it harder to keep blood sugar stable, especially for those with diabetes or insulin resistance.
A better choice is to enjoy meats that are roasted, grilled, or baked without sweet glazes. Seasoning with herbs, spices, citrus, or garlic provides plenty of flavor without the added sugar. If you’re craving something special, try a savory rub or a splash of balsamic vinegar instead. These small tweaks can help you savor your favorite meals while keeping blood sugar spikes at bay.

27. Fruit Juices

23 Fruit Juices Istock — A refreshing glass of orange juice sits on the table, brimming with vibrant color and fresh fruit flavor. | Photo by Marcelo Verfe on Pexels

Fruit juice, even when labeled as 100% juice with no added sugars, can still cause a rapid spike in blood sugar. The juicing process removes most of the fiber found in whole fruits, leaving behind a beverage with concentrated natural sugars. Without fiber to slow absorption, these sugars enter the bloodstream quickly, resulting in a swift rise in glucose levels.
According to the Centers for Disease Control and Prevention (CDC), drinking fruit juice is not the same as eating whole fruit. Whole fruits deliver fiber, water, and nutrients that slow digestion and help you feel full, making them a much better choice for steady blood sugar control.
If you enjoy fruit flavors, opt for a piece of whole fruit instead of a glass of juice. Or, dilute juice with water and limit your portion size to reduce the glycemic load. Making these small adjustments allows you to reap the nutritional benefits of fruit while avoiding the unwanted blood sugar surge that comes with juice.

28. Syrups (Maple, Pancake, Corn)

Woman,pouring,maple,syrup,on,tasty,pancakes — Golden maple syrup drizzles smoothly over a stack of fluffy pancakes, creating a mouthwatering breakfast centerpiece. | Photo by RDNE Stock project on Pexels

Syrups such as maple, pancake, and corn syrup are commonly used to sweeten breakfast favorites like waffles, pancakes, and French toast. These syrups are essentially concentrated sugars, with just a couple of tablespoons delivering 20 grams of sugar or more. Their liquid form means the sugar is absorbed extremely quickly, resulting in an immediate and dramatic spike in blood glucose.
The American Diabetes Association warns that using syrups—especially in generous amounts—can make blood sugar management very difficult, particularly for people with diabetes. Even so-called “natural” or “light” syrups may contain significant sugar or artificial sweeteners that can affect glucose levels.
For lower-sugar alternatives, try topping breakfast foods with fresh fruit, a sprinkle of cinnamon, or a small amount of nut butter. There are also sugar-free syrups available, but be sure to check the ingredient list for sugar alcohols or artificial additives if you’re sensitive. Making mindful toppings choices can help you enjoy your favorite morning treats without the sugar rush.

29. Sweetened Nut Milks

Nut milks such as almond, soy, and oat milk have become popular dairy alternatives, but many flavored varieties contain significant added sugars. Vanilla, chocolate, or even “original” versions are often sweetened to enhance taste, sometimes adding as much as 10 grams of sugar per cup. These added sugars can lead to rapid increases in blood glucose, especially if you use nut milk in cereals, smoothies, or coffee throughout the day.
As WebMD points out, unsweetened nut milks are a much better choice for managing blood sugar. These products contain little to no sugar while still providing a creamy texture and subtle flavor. When shopping, be sure to check labels—look for products clearly marked “unsweetened” and scan the ingredient list for cane sugar, syrup, or other sweeteners.
Choosing unsweetened nut milks for your beverages and recipes helps keep your sugar intake in check. If you crave more flavor, try adding a dash of cinnamon or a few drops of vanilla extract. This way, you can enjoy the benefits of plant-based milk without the spike in blood sugar.

30. Chocolate Milk

Chocolate milk is often enjoyed as a delicious post-workout drink or childhood treat, but it contains a significant amount of added sugar compared to plain milk. A typical cup of chocolate milk can have 10 to 20 grams of added sugar in addition to the lactose naturally present in milk. This extra sugar can cause blood sugar to rise quickly, making chocolate milk a less ideal option for those watching their glucose levels.
According to Healthline, plain cow’s milk or unsweetened non-dairy alternatives (like almond or soy milk) are better choices for blood sugar management. These options provide calcium, protein, and other nutrients without the added sugars that can disrupt glucose control.
If you love the taste of chocolate milk, consider making your own at home with unsweetened cocoa powder and a non-caloric sweetener, or simply enjoy it as an occasional treat rather than a daily beverage. These simple adjustments allow you to savor your favorite flavors while keeping your blood sugar on a more even keel.

31. Canned Soups

Canned soups are a pantry staple for many, but some varieties hide surprising amounts of added sugars and starches. Tomato-based and creamy soups are especially likely to contain sugar as a flavor enhancer, which can quickly elevate blood glucose levels. In addition to sugar, thickening agents like cornstarch or flour add to the carbohydrate load, making these soups a potential source of unexpected blood sugar spikes.
According to the Cleveland Clinic, checking nutrition labels is essential, as some canned soups have more sugar per serving than you might expect. Opt for those with lower sugar and carbohydrate counts, or better yet, make your own soups at home. Homemade soups give you full control over the ingredients, allowing you to use fiber-rich vegetables, lean proteins, and minimal added sugar.
If you rely on canned soups for convenience, look for options labeled “no sugar added” or “low sodium” and pair them with a side of whole grain bread or a salad to help slow carbohydrate absorption. These small changes can help you enjoy the warmth and comfort of soup while supporting better blood sugar management.

32. Fast Food Burgers

Fast food burgers are popular for their convenience and taste, but several components in a typical meal can quickly spike blood sugar. The burger bun is usually made from refined flour, which digests rapidly and causes glucose to rise. Add on sugary sauces like ketchup, barbecue sauce, or special “secret” sauces, and you’re consuming even more quick-acting carbohydrates. Pairing the burger with fries—another refined and starchy food—amplifies the blood sugar impact.
The Mayo Clinic suggests making smarter choices when eating fast food. Opt for burgers with whole grain buns or lettuce wraps, and ask for sauces on the side or skip them altogether. Pair your meal with a side salad or fruit cup instead of fries to further reduce the glycemic load.
By customizing your order and choosing lower-carb sides, you can still enjoy a quick meal without the drastic blood sugar swings. These small adjustments make it possible to indulge in your favorite fast food occasionally, while keeping your health and glucose levels in check.

33. Jams and Jellies

Jams and jellies are classic spreads for toast, bagels, and peanut butter sandwiches, but they’re often packed with added sugar. Traditional varieties use sugar as both a preservative and a flavor enhancer, with many brands containing more than 10 grams of sugar per tablespoon. This concentrated sweetness can quickly elevate blood glucose, particularly when spread thickly or paired with other refined carbs.
The American Diabetes Association recommends seeking out lower-sugar alternatives such as “no sugar added” spreads or fruit preserves sweetened with fruit juice. These options offer the fruity flavor you crave with less impact on blood sugar. Some brands also make reduced-sugar or “spreadable fruit” versions, which use pectin and fruit concentrates instead of refined sugar.
If you want to take control of your sugar intake, consider making your own chia seed jam at home with mashed berries and just a touch of sweetener. By being mindful about your choice of spread, you can still enjoy the taste of fruit on your toast or oatmeal without the unwanted sugar spike.

34. Rice Cakes

Rice cakes often have a reputation as a “diet” food because they’re low in calories and fat-free, but they’re highly glycemic and can rapidly spike blood sugar. The puffing process that gives rice cakes their light texture also makes the starches more easily digestible. This means that, despite being low in fat, rice cakes break down quickly in the body and send glucose into the bloodstream at a fast rate.
According to Healthline, rice cakes have a high glycemic index, which can make them a poor snack choice for people aiming to manage blood sugar or hunger. Flavored varieties, such as caramel or apple cinnamon rice cakes, may also include added sugars, further increasing their impact.
A better alternative is to choose whole-grain snacks like air-popped popcorn, whole wheat crackers, or oatcakes. Pairing rice cakes with a source of protein or healthy fat—such as nut butter or hummus—can help blunt the blood sugar response if you do indulge. Making these swaps allows you to snack smarter and avoid unnecessary glucose surges.

35. Breakfast Pastries

Gorgeous apple pastries are a perfect new addition to your Thanksgiving table. The Love Nerds.

Breakfast pastries such as toaster strudels, danishes, and filled croissants are tempting morning treats, but their high sugar and refined flour content can cause dramatic blood sugar spikes. These baked goods are often loaded with sweet fillings, glazes, and icing, which means that even a single pastry can deliver more sugar than a candy bar. The lack of fiber and protein in these foods only accelerates the rate at which their carbohydrates are absorbed.
As WebMD notes, breakfast pastries are some of the least favorable options for those concerned about glucose control. Savory breakfasts—such as eggs, Greek yogurt, or whole grain toast with avocado—offer more balanced nutrition and a slower, steadier rise in blood sugar.
If you crave something sweet in the morning, consider a small serving of oatmeal topped with berries or a homemade muffin made from whole grain flour and natural sweeteners. These alternatives provide lasting energy and help prevent the mid-morning crash that often follows a sugary pastry breakfast.

36. Pudding and Custards

Ready-to-eat puddings, chocolate custards, and classic rice puddings are comforting desserts, but they’re often packed with added sugar and refined starches. Store-bought varieties, and many homemade recipes, rely on sugar and cornstarch or rice to create their creamy texture and sweet flavor. This combination sends carbohydrates into the bloodstream rapidly, leading to notable blood sugar spikes—especially when eaten as a large portion or after a carb-heavy meal.
The Mayo Clinic recommends being mindful of the sugar and carb content in desserts like pudding and custard, and choosing lighter alternatives when possible. Reduced-sugar pudding mixes, chia seed puddings, or homemade versions using unsweetened plant-based milk and natural sweeteners can help limit the glycemic impact.
Experimenting with recipes that incorporate Greek yogurt, avocado, or pureed fruit can add creaminess and sweetness without as much sugar. These swaps allow you to enjoy a satisfying dessert while supporting more stable blood sugar and overall health.

37. Coconut Water with Added Sugar

Benefits of coconut water — Coconut water keeps blood sugar (and mood) balanced. Parade.

Coconut water is often marketed as a hydrating, natural beverage, but not all coconut water is created equal. Many brands add sugar or fruit juice to enhance flavor, which can turn a low-calorie drink into a high-glycemic one. These sweetened versions may contain as much sugar as some sodas, leading to rapid spikes in blood glucose—especially when consumed in large quantities or as a sports drink replacement.
According to Healthline, plain, unsweetened coconut water contains natural electrolytes and a modest amount of natural sugar, making it a better option for hydration without dramatic effects on blood sugar. It’s important to read labels carefully, as terms like “original” or “natural” don’t always mean unsweetened.
If you enjoy coconut water, choose varieties with no added sugars and keep portion sizes moderate. For additional flavor, you can infuse plain coconut water with fresh lime or mint. These choices let you enjoy the benefits of coconut water without the blood sugar rollercoaster that comes from added sweeteners.

38. Sweet Pickles and Relish

Sweet pickles and pickle relish may seem like minor additions to sandwiches and salads, but they often contain significant added sugars that can impact blood sugar levels. Bread-and-butter pickles, sweet gherkins, and classic pickle relish get their signature taste from sugar-heavy brines, sometimes contributing several grams of sugar per serving. These sugary condiments may seem harmless, but frequent use can add up, especially for those watching their glucose.
The American Diabetes Association recommends choosing dill pickles, sour pickles, or other unsweetened varieties instead. Dill pickles provide the tangy crunch without the added sugar, making them a better fit for blood sugar-friendly meals.
When shopping, pay attention to ingredient lists and nutrition labels—look for options with no sugar or corn syrup. If you enjoy the flavor of sweet pickles, try making your own at home using a sugar substitute or extra vinegar and spices. These simple swaps allow you to enjoy pickled foods and condiments without the hidden sugars that can disrupt your blood sugar balance.

39. Trail Mix with Candy or Yogurt-Covered Pieces

Trail mix is often seen as a wholesome snack, but many commercial mixes include candy, chocolate chips, or yogurt-covered fruit that significantly raise their sugar content and glycemic impact. These sugary additions can quickly turn a handful of trail mix into a dessert-like treat, spiking blood sugar much faster than a mix of plain nuts and seeds would. Even dried fruit, when combined with sweets, can further amplify the effect.
As WebMD points out, the healthiest trail mixes are those that stick to unsweetened nuts, seeds, and perhaps a small amount of naturally dried fruit. These ingredients offer protein, fiber, and healthy fats that help slow digestion and promote stable energy levels.
If you enjoy trail mix, try making your own blend at home with almonds, walnuts, pumpkin seeds, and a few raisins or dried cranberries (with no added sugar). Skip mixes with candy-coated chocolates, yogurt-covered raisins, or marshmallows. By doing so, you can satisfy your craving for a crunchy, portable snack without sending your blood sugar soaring.

40. Smoothie Bowls and Acai Bowls

Smoothie bowls and acai bowls have become trendy breakfast and snack choices, celebrated for their vibrant colors and nutrient-packed ingredients. However, these bowls often include large amounts of high-sugar fruits, sweetened granola, honey, and drizzles like agave or chocolate. This can make them surprisingly high in sugar, leading to rapid blood sugar spikes—especially if the portion size is generous.
According to Healthline, even bowls made with only fruit can contain as much sugar as a dessert, particularly when topped with additional sweeteners and crunchy add-ons. To keep your smoothie or acai bowl more blood sugar-friendly, use a base of lower-sugar fruits like berries, add a handful of leafy greens, and top with protein-rich seeds or a spoonful of nut butter.
Skip the honey and opt for unsweetened toppings, and go easy on granola by choosing one made from whole grains and minimal added sugar. These tweaks let you enjoy the beauty and nutrition of smoothie bowls while keeping your blood sugar balanced.

Conclusion

Understanding which foods can spike blood sugar is essential for anyone seeking better health, energy, or diabetes management. Small, mindful changes—like opting for whole grains, unsweetened products, and natural, fiber-rich alternatives—can make a significant difference in blood glucose control. By reading labels, choosing less processed foods, and experimenting with healthier substitutes, you can still enjoy a varied and satisfying diet. With guidance from endocrinologists and nutrition experts, these strategies empower you to make choices that support steady blood sugar and long-term well-being.

Medical Disclaimer

Black,doctor,talking,to,camera,in,video,chat — Shutterstock

This article is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified endocrinologist regarding any questions or concerns about your diet or blood sugar management. Your individual needs may vary, so seek personalized guidance for your best health.