Foods Endocrinologists Warn May Raise Blood Sugar

1. White Bread

White bread is made from refined grains that have been stripped of their bran and germ during processing, leaving behind mainly starch. This lack of fiber and nutrients means that white bread is quickly digested and absorbed, causing a rapid increase in blood sugar levels. According to the Harvard T.H. Chan School of Public Health, refined grains like those in white bread have a high glycemic index, making them more likely to trigger spikes and crashes in blood glucose.

In contrast, whole grain breads contain all parts of the grain, including the fiber-rich bran and vitamin-packed germ. This higher fiber content slows digestion and helps stabilize blood sugar. When shopping, look for ingredients labeled as “100% whole wheat” or “whole grain” rather than ambiguous terms like “wheat flour,” which often indicate a refined product. Many processed foods, including crackers, bagels, and baked goods, also use refined grains, so reading labels carefully is essential. By choosing whole grain options, you can better manage blood sugar and support overall metabolic health, as recommended by endocrinologists and nutrition experts.

2. Sweetened Breakfast Cereals

Many popular breakfast cereals are loaded with added sugars, making them a common culprit for rapid blood sugar spikes. Brands marketed to children and adults alike often contain more than 10 grams of sugar per serving, sometimes exceeding the sugar content found in desserts. According to the Centers for Disease Control and Prevention (CDC), consuming high amounts of added sugars can increase the risk of type 2 diabetes and other metabolic disorders.

For example, cereals such as Frosted Flakes and Froot Loops can have up to 12 grams of sugar per cup, while plain oatmeal contains less than 1 gram of naturally occurring sugar and provides fiber that helps regulate blood sugar. Endocrinologists recommend checking the nutrition label for “added sugars” and choosing cereals with 5 grams of sugar or less per serving. Look for “whole grain” as the first ingredient and avoid products listing sugar, corn syrup, or honey near the top of the ingredient list. Opting for unsweetened options like plain oatmeal, and adding fresh fruit for natural sweetness, is a healthier way to start the day and keep blood sugar levels stable.

3. Soda and Sugar-Sweetened Beverages

Sugar-sweetened beverages like soda, energy drinks, and sweetened teas are among the fastest ways to raise blood sugar. These drinks deliver large amounts of rapidly absorbed glucose directly into the bloodstream, bypassing the slow digestion process that occurs with solid foods. For instance, a single 12-ounce can of regular cola contains about 39 grams of sugar, equivalent to nearly 10 teaspoons, according to the CDC.

This sudden influx of sugar can overwhelm the body’s insulin response, leading to sharp spikes in blood sugar and increasing the risk of insulin resistance over time. Endocrinologists warn that frequent consumption of sugary drinks is strongly linked to the development of type 2 diabetes and obesity. Instead of reaching for soda or sweetened beverages, experts recommend hydrating with water, sparkling water, or unsweetened teas. Adding a splash of lemon, cucumber, or a few fresh berries to water can provide natural flavor without added sugar. By making these simple swaps, individuals can help maintain stable blood glucose levels and reduce their risk of long-term metabolic complications.

4. Pastries and Donuts

Pastries and donuts are notorious for their combination of high sugar content and refined flours, making them a double threat to blood sugar control. The refined flour in these bakery treats is quickly broken down into glucose, while the large amount of added sugar provides an immediate surge of simple carbohydrates. According to the Harvard T.H. Chan School of Public Health, this combination leads to rapid spikes in blood glucose followed by sharp crashes, which can contribute to cravings and overeating.

For example, a single glazed donut typically contains around 250-300 calories and up to 15 grams of sugar, with little fiber or protein to slow down absorption. In contrast, healthier snack options like a handful of nuts, Greek yogurt, or fruit provide nutrients and fiber that help maintain steady energy levels. To reduce your intake of pastries and donuts, try limiting visits to bakeries, avoiding bringing these treats home, or sharing them with others to control portion sizes. Preparing snacks in advance and opting for whole foods when cravings hit can also help you avoid the blood sugar roller coaster associated with processed bakery goods.

5. White Rice

White rice is a staple in many diets around the world, but its high glycemic index means it can cause rapid increases in blood sugar. The refining process removes the outer bran and germ, leaving only the starchy endosperm, which is digested quickly and converted to glucose. According to the Harvard T.H. Chan School of Public Health, frequent consumption of white rice is associated with an increased risk of type 2 diabetes, especially in populations where white rice is a dietary mainstay.

In contrast, brown rice retains its bran and germ, providing more fiber, vitamins, and minerals. The extra fiber in brown rice slows down digestion and helps moderate blood sugar spikes. Swapping white rice for brown rice or other whole grains like quinoa, farro, or barley can have significant health benefits. If you’re accustomed to white rice, try mixing it with brown rice to gradually adjust to the taste and texture, or experiment with different whole grains in your meals. These simple changes can help lower the glycemic impact of your diet and support better blood sugar management, as recommended by endocrinologists and nutritionists alike.

6. Flavored Yogurts

Flavored yogurts are often marketed as a healthy snack, but many varieties contain surprisingly high amounts of added sugar. A single serving of fruit-flavored yogurt can have upwards of 15-20 grams of sugar, rivaling the sugar content found in some desserts. According to the Centers for Disease Control and Prevention (CDC), consuming foods with hidden sugars can contribute to blood sugar spikes and increase the risk of developing diabetes over time.

In contrast, plain Greek yogurt is significantly lower in sugar and higher in protein, which helps promote satiety and stabilize blood glucose. Opting for unsweetened varieties allows you to control the sweetness by adding your own fresh fruit or a small drizzle of honey if desired. When shopping, read the nutrition label carefully and choose products labeled “plain” or “unsweetened.” Greek yogurt’s creamy texture and tangy flavor make it a versatile base for both sweet and savory dishes. By making this simple swap, you can enjoy the benefits of yogurt without the risks associated with added sugars, supporting better blood sugar management and overall health.

7. French Fries

French fries are a popular side dish, but their preparation method turns a simple potato into a blood sugar hazard. When potatoes are fried, their starch is rapidly broken down into glucose by the body, leading to a high glycemic load. The Harvard T.H. Chan School of Public Health notes that fried potatoes, including French fries, can cause greater spikes in blood sugar compared to other preparations. Additionally, frying adds unhealthy fats and extra calories, compounding the negative health effects.

Baked potatoes, while still high in carbohydrates, have a lower glycemic load when consumed with the skin and in reasonable portions. They also retain more nutrients and fiber, which can help slow glucose absorption. Endocrinologists recommend mindful portion control with starchy foods like potatoes and suggest limiting French fry consumption, especially from fast food restaurants where portion sizes are often excessive. If you crave the taste of fries, consider making “oven fries” at home using a light coating of olive oil and herbs. By baking instead of frying and being conscious of portions, you can enjoy potatoes as part of a balanced diet without causing dramatic blood sugar swings.

8. Candy Bars

Candy bars are a classic example of a food that delivers a quick surge of sugar into the bloodstream. These treats are typically made from a combination of refined sugars, syrups, and processed carbohydrates, all of which are absorbed rapidly and cause sharp spikes in blood glucose. According to the Centers for Disease Control and Prevention (CDC), consuming foods high in added sugars, like candy bars, can contribute to poor blood sugar control and increase the risk of metabolic diseases.

In contrast, dark chocolate—especially varieties containing at least 70% cocoa—offers a lower sugar content and contains antioxidants that may provide health benefits when eaten in moderation. Endocrinologists and nutrition experts recommend choosing dark chocolate over traditional candy bars for a treat that won’t disrupt blood sugar as dramatically. Practicing moderation is key; limit candy bars and high-sugar treats to occasional indulgences rather than daily snacks. Reading nutrition labels can help you identify the sugar content in packaged snacks. By making mindful choices and opting for less processed sweets, you can enjoy treats without negatively impacting your blood sugar or overall health.

9. Energy Drinks

Energy drinks have surged in popularity, but many contain alarmingly high amounts of added sugars. A typical 16-ounce can of energy drink may contain up to 54 grams of sugar—well above the daily recommended limit for adults, according to the Centers for Disease Control and Prevention (CDC). This excessive sugar load is rapidly absorbed and can cause immediate spikes in blood glucose, posing particular risks for people with or at risk for diabetes.

In contrast, black coffee is naturally free of sugar and calories, making it a safer option for those concerned about blood sugar regulation. Coffee also offers antioxidants and can be enjoyed hot or iced without sweeteners. Endocrinologists recommend carefully reading nutrition labels on energy drinks, as some brands market “low sugar” or “sugar-free” options that still contain artificial sweeteners or hidden sugars. Whenever possible, opt for unsweetened beverages like water, herbal teas, or plain coffee. By being vigilant about sugar content and avoiding energy drinks, you can better manage your energy and blood glucose levels without the unwanted side effects of excessive sugar intake.

10. Ice Cream

Ice cream is a favorite dessert for many, but its combination of high sugar and fat content can lead to significant blood sugar spikes. A single half-cup serving can contain 15-20 grams of sugar, and larger portions or premium varieties often have even more. The saturated fat in ice cream can also slow digestion, leading to prolonged elevated blood sugar levels. According to the Centers for Disease Control and Prevention (CDC), frequent consumption of sugary treats like ice cream increases the risk of type 2 diabetes and obesity.

Frozen yogurt is sometimes marketed as a healthier alternative, but it often contains nearly as much sugar as traditional ice cream, particularly in sweetened or flavored varieties. If you crave a frozen treat, choose plain or low-sugar options and be mindful of portion sizes—using a small bowl or cup can help prevent overeating. Adding fresh fruit as a topping can provide natural sweetness and extra nutrients. Endocrinologists recommend limiting ice cream to occasional indulgences and focusing on moderation to help maintain healthy blood sugar levels while still enjoying your favorite treats responsibly.

11. Pizza Crust (Refined Flour)

Pizza is a beloved comfort food, but its traditional crust is typically made from refined white flour, which can raise blood sugar quickly. The processing of refined flour removes much of the fiber and nutrients, resulting in a product that is digested rapidly and converted into glucose, leading to post-meal blood sugar spikes. According to the Harvard T.H. Chan School of Public Health, refined grains have a higher glycemic index than their whole grain counterparts, making them less favorable for blood sugar control.

Opting for pizza crusts made with whole wheat or other whole grains can provide more fiber and nutrients, helping to slow digestion and moderate blood glucose levels. Many pizzerias and grocery stores now offer whole wheat crust options, making it easier to make healthier choices. When enjoying pizza, endocrinologists recommend practicing mindful eating: savor each slice slowly, pair with a salad or vegetable side, and avoid overindulging. Limiting the number of slices and choosing pizzas with more vegetables and lean proteins as toppings can further support stable blood sugar. These simple adjustments allow you to enjoy pizza while minimizing its impact on your metabolic health.

12. Sweetened Coffee Drinks

Popular coffee shop beverages such as flavored lattes, frappuccinos, and mochas can be significant sources of hidden sugar, contributing to rapid blood sugar spikes. Many of these drinks contain flavored syrups, whipped cream, and sweetened milk, resulting in sugar content that can exceed 40 grams per serving. For example, a 16-ounce flavored latte from a major chain can have more sugar than a can of soda, according to data from the Centers for Disease Control and Prevention (CDC).

In contrast, black coffee contains virtually no calories or sugar and can be enjoyed hot or iced without negatively impacting blood glucose. For those who prefer a sweeter taste, endocrinologists recommend choosing sugar-free or “light” versions of coffee drinks, requesting fewer pumps of syrup, or using non-caloric sweeteners. Plant-based milk alternatives can also help reduce added sugars if you choose unsweetened varieties. By customizing your coffee order and being mindful of ingredients, you can still enjoy your daily caffeine ritual without risking sharp blood sugar spikes. Reading nutritional information and opting for simple, sugar-free drinks is a smart strategy for metabolic health.

13. Sports Drinks

Sports drinks are often marketed as essential for hydration and performance, but many contain high levels of added sugars that can lead to rapid blood sugar spikes. A typical 20-ounce bottle of a popular sports drink may contain 34 grams of sugar, according to the Centers for Disease Control and Prevention (CDC). While these beverages are designed to quickly replenish electrolytes and energy during prolonged, intense physical activity, their sugar content is usually unnecessary for the average person engaged in light or moderate exercise.

For athletes participating in endurance sports or high-intensity workouts, the quick source of carbohydrates from sports drinks can be beneficial for energy and recovery. However, for casual drinkers or those with sedentary lifestyles, the extra sugar can contribute to weight gain, insulin resistance, and elevated blood sugar levels. Endocrinologists advise that water is the best hydration choice for most people, while unsweetened coconut water or electrolyte tablets can be considered if additional minerals are needed. By reserving sports drinks for appropriate situations and choosing sugar-free alternatives when possible, you can maintain healthy blood sugar levels and avoid unnecessary calories.

14. Instant Noodles

Instant noodles are a convenient and inexpensive meal option, but they are typically made from refined wheat flour, which is quickly digested and converted to glucose, causing a sharp rise in blood sugar. The refining process strips away most of the fiber and nutrients that help slow carbohydrate absorption. Additionally, instant noodles often contain artificial additives, preservatives, and high levels of sodium, which can further impact overall health. According to the Harvard T.H. Chan School of Public Health, frequent consumption of highly processed, refined carbohydrate foods like instant noodles is associated with a higher risk of metabolic syndrome and type 2 diabetes.

In contrast, whole grain or brown rice noodles provide more fiber, vitamins, and minerals, which help moderate blood sugar responses and support digestive health. When shopping, look for noodles labeled as “whole grain” or “whole wheat,” and be cautious of products with long ingredient lists filled with artificial additives. Reading nutrition labels carefully can help you avoid hidden sugars and excessive sodium. By making simple swaps and being mindful of ingredients, you can enjoy noodle dishes without the negative impact on blood sugar, supporting both metabolic and overall health.

15. Granola Bars

Granola bars are often perceived as a healthy snack, but many commercial varieties are packed with hidden sugars, syrups, and refined grains that can quickly raise blood sugar levels. Some brands add honey, brown rice syrup, or high-fructose corn syrup, leading to sugar contents as high as 15-20 grams per bar. The Centers for Disease Control and Prevention (CDC) highlights that excessive intake of added sugars can increase the risk of metabolic diseases, including type 2 diabetes.

Homemade granola bars can be a healthier alternative, as you control the type and amount of sweeteners and can include nutrient-dense ingredients like nuts, seeds, and dried fruit. These homemade options can use natural binders such as mashed bananas or unsweetened nut butter for sweetness and texture without relying on refined sugars. When choosing store-bought bars, scrutinize ingredient lists and nutrition labels, looking for bars with minimal added sugars and whole grain bases. Opt for products with 5 grams of sugar or less per serving and higher fiber content. Making informed choices helps you enjoy convenient snacks without the unwanted blood sugar spikes associated with overly sweetened granola bars.

16. Canned Fruit in Syrup

Canned fruit in syrup is a common pantry item, but the added sugars used to preserve and sweeten the fruit can significantly raise blood sugar levels. A single half-cup serving of peaches canned in heavy syrup can contain more than 20 grams of added sugar, according to the Centers for Disease Control and Prevention (CDC). These syrups, whether labeled as “light” or “heavy,” are composed primarily of sugar and water, making them a hidden source of simple carbohydrates that are rapidly absorbed.

Fresh fruit, on the other hand, contains natural sugars along with fiber, vitamins, and minerals. The fiber in whole fruit slows the absorption of sugar, leading to a steadier rise in blood glucose. For a healthier alternative, choose canned fruit labeled “packed in water” or “in its own juice,” and drain and rinse the fruit to remove excess sugars. Better yet, opt for fresh or frozen fruit whenever possible, as these options provide the nutritional benefits without added sweeteners. By being mindful of how fruit is packaged, you can enjoy its natural goodness without the negative impact on your blood sugar.

17. Flavored Instant Oatmeal

Flavored instant oatmeal packets are a popular breakfast choice due to their convenience, but they often contain significant amounts of added sugars. Many brands add cane sugar, brown sugar, syrup, or sweetened fruit flavorings, turning a healthy whole grain into a source of rapid blood sugar spikes. According to the Centers for Disease Control and Prevention (CDC), regularly consuming foods high in added sugars can contribute to insulin resistance and increase the risk of metabolic syndrome.

Plain oats—whether old-fashioned, steel-cut, or plain instant—retain their natural fiber, which helps slow digestion and provides sustained energy without causing large swings in blood glucose. To keep your oatmeal healthy, make your own flavorings at home by adding fresh fruit, a sprinkle of cinnamon, or a few chopped nuts. This approach allows you to control both the sweetness and the nutritional content. When shopping for instant oatmeal, check the nutrition label for added sugars and choose brands with minimal or no added sweeteners. Preparing oatmeal from scratch is a simple way to enjoy a nutritious breakfast while supporting better blood sugar management.

18. Crackers (Refined Flour)

Many popular cracker brands are made primarily from refined white flour, which is quickly digested and converted to glucose, resulting in rapid blood sugar spikes. The refining process removes most of the fiber and nutrients found in whole grains, making these crackers less filling and less beneficial for blood sugar control. According to the Harvard T.H. Chan School of Public Health, refined grain products like traditional crackers have a higher glycemic index and can contribute to increased risk of type 2 diabetes when consumed frequently.

In contrast, whole grain crackers provide more fiber, vitamins, and minerals, which help slow carbohydrate absorption and promote steady blood glucose levels. When selecting crackers, check the ingredient list for the words “whole wheat” or “whole grain” as the first ingredient, and avoid products with “enriched wheat flour” or “refined flour” at the top of the list. Additionally, look for crackers with at least 2-3 grams of fiber per serving and minimal added sugars. Making the switch to whole grain options and practicing portion control can help you enjoy this snack without negatively impacting your blood sugar.

19. Bottled Smoothies

Bottled smoothies are often marketed as a healthy and convenient way to consume fruits and vegetables, but many commercial varieties contain high amounts of added sugars and fruit concentrates. A single 16-ounce bottle can easily contain 30-50 grams of sugar, which can cause a rapid increase in blood glucose levels. According to the Centers for Disease Control and Prevention (CDC), regularly consuming beverages with added sugars increases the risk of obesity, type 2 diabetes, and other metabolic health issues.

Homemade smoothies give you greater control over the ingredients, allowing you to use whole fruits, leafy greens, and limit or avoid added sweeteners altogether. By including sources of fiber and protein—such as chia seeds, Greek yogurt, or nut butter—you can create a smoothie that helps slow sugar absorption and keeps you full longer. When opting for store-bought smoothies, review nutrition labels closely for total sugar and ingredient lists. Choose options with no added sugars and higher fiber content. By preparing your own or selecting low-sugar varieties, you can enjoy the nutritional benefits of smoothies without risking unwanted blood sugar spikes.

20. Muffins

Muffins, often perceived as a wholesome breakfast or snack, are typically made with refined flour and generous amounts of sugar, making them a significant source of rapidly absorbed carbohydrates. Standard bakery or packaged muffins can contain between 20-40 grams of sugar and are usually low in fiber, which leads to quick spikes in blood glucose levels. The Centers for Disease Control and Prevention (CDC) warns that regular consumption of high-sugar, low-fiber foods can increase the risk of developing type 2 diabetes and other metabolic disorders.

Bran muffins or those made with whole grains provide a healthier alternative, offering more fiber and nutrients that help slow the absorption of sugars and support better blood sugar control. However, even bran muffins can be high in sugar, so it’s important to review ingredient lists and nutrition information. Endocrinologists recommend enjoying muffins in moderation and being mindful of portion sizes, as oversized muffins can deliver a double dose of sugar and refined carbs. Baking your own muffins at home using whole grain flour, reduced sugar, and added fruits or nuts is an effective way to make this treat more blood sugar-friendly.

21. Trail Mix with Candy

Trail mix is often marketed as a nutritious snack, but many commercial varieties include candy pieces, chocolate chips, or sugar-coated dried fruit, significantly increasing their sugar content. These added sweets can quickly turn a handful of trail mix into a source of rapidly absorbed simple sugars, leading to unwanted blood sugar spikes. According to the Centers for Disease Control and Prevention (CDC), consuming foods high in added sugars can contribute to weight gain and increase the risk of developing type 2 diabetes.

Healthier trail mix options consist of just nuts, seeds, and unsweetened dried fruit, providing a mix of healthy fats, protein, and fiber that help slow the absorption of carbohydrates and promote satiety. When shopping, carefully read the ingredient list to ensure the mix does not include candy, chocolate, or sugar-coated ingredients. Making your own trail mix at home allows for full control over what goes in, helping you avoid hidden sugars and excess calories. By choosing simple, whole-food ingredients, you can enjoy a satisfying and blood sugar-friendly snack that offers sustained energy without the crash.

22. Syrupy Pancakes and Waffles

Pancakes and waffles, especially when topped with syrup, deliver a double dose of rapidly absorbed carbohydrates. Most traditional recipes use refined white flour, which is quickly digested and leads to swift increases in blood sugar. Adding syrup, which is essentially pure sugar, compounds this effect—just two tablespoons of maple syrup or pancake syrup add around 25 grams of sugar, according to the Centers for Disease Control and Prevention (CDC). This combination can lead to significant blood sugar spikes, leaving you feeling hungry again soon after eating.

Switching to whole grain pancakes or waffles increases the fiber content, which slows digestion and helps stabilize blood sugar. Look for recipes or packaged mixes labeled “100% whole wheat” or “whole grain.” For healthier toppings, try using fresh fruit, a dollop of plain Greek yogurt, or a modest sprinkle of cinnamon instead of syrup. If you prefer a touch of sweetness, use a small drizzle of pure maple syrup or honey, and keep portions small. These simple swaps and mindful choices allow you to enjoy classic breakfast favorites while supporting better blood sugar control and overall health.

23. Restaurant Stir-Fries with Sweet Sauces

Restaurant stir-fries can seem like a healthy choice due to their abundance of vegetables and lean proteins. However, many are prepared with sweet sauces such as teriyaki, sweet and sour, or honey garlic, which can add a significant amount of sugar to the meal. According to the Centers for Disease Control and Prevention (CDC), sauces and condiments are a hidden source of added sugars in restaurant dishes, often leading to blood sugar spikes after eating.

Home-cooked stir-fries offer greater control over both the amount and type of sauce used. By making your own, you can use low-sugar ingredients like lite soy sauce, vinegar, garlic, ginger, and fresh herbs for flavor without unnecessary sugar. When dining out, endocrinologists recommend asking for sauces on the side so you can control how much you add to your meal. You can also request less sauce or inquire about sugar content in menu items. By making these small adjustments, you can enjoy the flavors and benefits of stir-fries without the blood sugar impact of sweetened restaurant sauces.

24. White Pasta

White pasta is a staple in many diets, but its refined flour base means it is digested quickly and can cause rapid spikes in blood sugar. The milling process removes the bran and germ from the wheat, stripping away fiber and nutrients that help slow the absorption of carbohydrates. According to the Harvard T.H. Chan School of Public Health, refined grain products like white pasta have a higher glycemic index and are associated with increased risk of type 2 diabetes when consumed frequently.

Whole wheat pasta, on the other hand, retains the grain’s natural fiber, resulting in slower digestion and a more gradual rise in blood sugar. It also offers more vitamins and minerals, supporting overall health. If you are accustomed to white pasta, try mixing whole wheat and white varieties at first to adjust to the taste and texture. Gradually increasing the amount of whole wheat pasta in your meals can make the transition easier. Endocrinologists recommend reading labels carefully and choosing products labeled “100% whole wheat” for the greatest benefit. Making these small changes can help stabilize blood sugar and promote long-term metabolic health.

25. Packaged Cookies

Packaged cookies are a common snack, but they typically contain high amounts of added sugar and refined flour. This combination of rapidly absorbed carbohydrates can cause immediate spikes in blood glucose and contribute to cravings for more sweets soon after consumption. According to the Centers for Disease Control and Prevention (CDC), frequent intake of foods with added sugars and refined grains increases the risk of developing type 2 diabetes and other metabolic disorders.

Lower-sugar homemade cookies, made with whole grain flour, less sugar, and healthy additions like oats or nuts, can be a better alternative. Baking at home allows you to control ingredients and portion sizes, reducing the overall glycemic impact. If you choose to indulge in packaged cookies, be mindful of serving sizes and try to limit these treats to occasional consumption rather than a daily habit. Reading nutrition labels is essential; look for products with less sugar and more fiber per serving. By opting for healthier homemade versions and practicing moderation, you can enjoy cookies without significantly disrupting your blood sugar balance.

26. Frozen Dinners (High-Carb Varieties)

Many frozen dinners, especially those featuring pasta, rice, mashed potatoes, or breaded meats, are high in refined carbohydrates that can cause blood sugar spikes. These meals often rely on white rice, white pasta, or potato-based sides, which are quickly digested and absorbed, leading to rapid increases in blood glucose. Additionally, sauces and gravies in these dishes may contain hidden sugars and starches, further increasing their glycemic load. According to the Centers for Disease Control and Prevention (CDC), processed foods, including frozen meals, are significant contributors to excess sugar and refined carb intake in the modern diet.

Healthier frozen options are available, such as those featuring whole grains, lean proteins, and plenty of non-starchy vegetables. Look for meals with a balance of protein, fiber, and healthy fats to help moderate blood sugar responses and promote satiety. When choosing frozen dinners, carefully read labels for total carbohydrate and added sugar content, and avoid meals where refined grains or sugars are among the first ingredients. By making informed choices, you can enjoy the convenience of frozen meals without undermining your blood sugar management goals.

27. Pretzels

Pretzels, whether soft or crunchy, are commonly made from refined white flour, which is rapidly digested and leads to quick spikes in blood sugar. Despite their low fat content, pretzels lack the fiber and protein needed to slow carbohydrate absorption, making them similar to eating pure starch. According to the Harvard T.H. Chan School of Public Health, refined grain snacks like pretzels can contribute to increased risk of insulin resistance and type 2 diabetes when consumed frequently.

As a healthier alternative, air-popped popcorn offers more fiber and a lower glycemic index, helping to moderate blood sugar responses and promote fullness. Popcorn made without added butter or sugar is a whole grain snack that can be enjoyed in larger portions without causing dramatic blood glucose fluctuations. If you enjoy pretzels, endocrinologists recommend practicing moderation and pairing them with a source of protein, such as hummus or nut butter, to help slow digestion. Always check ingredient lists for added sugars and opt for whole grain varieties when available. By choosing more nutrient-dense snacks, you can satisfy cravings while supporting better blood sugar control.

28. Jam and Jelly

Jam and jelly are popular spreads for toast, bagels, and sandwiches, but they are typically loaded with added sugars that can significantly raise blood sugar levels. A single tablespoon of commercial jam or jelly can contain 10-12 grams of sugar, most of which is added during processing. According to the Centers for Disease Control and Prevention (CDC), frequent consumption of foods high in added sugars increases the risk of developing type 2 diabetes and other metabolic disorders.

Fresh fruit is a better option, providing natural sweetness along with fiber, vitamins, and antioxidants that help slow sugar absorption and promote overall health. If you enjoy fruit spreads, look for options labeled “no sugar added” or “100% fruit,” which are sweetened only with fruit juice or pureed fruit. You can also make your own fruit spread at home by simmering fresh berries or chopped fruit with a splash of water and a touch of lemon juice, allowing the fruit’s natural sugars to shine. By choosing spreads with minimal or no added sugars, you can enjoy flavor and nutrition without the blood sugar surge.

29. Fruit Juice (Even 100% Juice)

Fruit juice, even when labeled as “100% juice,” can cause rapid blood sugar spikes because it lacks the fiber found in whole fruit. The juicing process removes most of the fruit’s pulp and skin, stripping away the natural fiber that helps slow sugar absorption. As a result, drinking juice delivers a concentrated dose of fructose and glucose directly into the bloodstream, much like consuming a sugary beverage. According to the Centers for Disease Control and Prevention (CDC), even unsweetened fruit juices can raise blood sugar quickly and should be consumed in moderation, especially for those with diabetes or prediabetes.

In contrast, eating whole fruit provides the same natural sugars along with beneficial fiber, vitamins, and antioxidants. The fiber in whole fruit helps regulate digestion and promotes a gradual release of glucose. Endocrinologists recommend limiting fruit juice to small portions—typically no more than 4 ounces per serving—or choosing water and unsweetened beverages whenever possible. When you want a fruity flavor, opt for infusing water with slices of citrus or berries. Prioritizing whole fruit over juice is a simple way to support better blood sugar control and overall health.

30. Sweetened Nut Butters

Nut butters, such as peanut butter and almond butter, are often considered healthy sources of protein and healthy fats. However, many commercial varieties contain added sugars, which can contribute to blood sugar spikes and reduced nutritional value. Sweetened nut butters may include ingredients like cane sugar, honey, or molasses, sometimes adding 2-4 grams of sugar per tablespoon. According to the Centers for Disease Control and Prevention (CDC), regularly consuming foods with added sugars increases the risk of weight gain, insulin resistance, and other metabolic complications.

Natural nut butters, made with just nuts and perhaps a small amount of salt, offer all the nutritional benefits without the added sugars. These options provide protein, fiber, and heart-healthy fats that support satiety and stable blood glucose. When shopping, always read the ingredient list and nutrition label, choosing nut butters that list only nuts (and salt, if desired) as ingredients. You can also make your own at home by blending roasted nuts until smooth. By opting for unsweetened varieties, you can enjoy the flavor and health benefits of nut butters while keeping your blood sugar in check.

31. Barbecue Sauce

Barbecue sauce is a popular condiment for grilled meats, sandwiches, and even roasted vegetables, but it is often loaded with added sugars. A typical two-tablespoon serving of commercial barbecue sauce can contain 12-16 grams of sugar, primarily from ingredients like high-fructose corn syrup, molasses, or brown sugar. According to the Centers for Disease Control and Prevention (CDC), sauces and condiments are common sources of hidden sugars in the diet and can significantly contribute to daily sugar intake.

For those watching their blood sugar, dry rubs made from herbs and spices provide a flavorful and sugar-free alternative. Ingredients such as paprika, garlic powder, black pepper, chili powder, and cumin can add depth and zest to meats and vegetables without the need for sweeteners. If you prefer sauce, consider using it sparingly—just a thin layer for flavor rather than drenching your meal. You can also seek out or make low-sugar or sugar-free barbecue sauce options. By being mindful of portion sizes and ingredients, you can enjoy the tangy taste of barbecue while supporting better blood sugar control.

32. Sushi with White Rice

Sushi made with white rice is a popular choice, but the rice used in traditional sushi is highly refined and often seasoned with sugar and vinegar, increasing its glycemic impact. White sushi rice is digested quickly, leading to fast absorption of glucose and subsequent blood sugar spikes. According to the Harvard T.H. Chan School of Public Health, frequent consumption of refined grains like white rice is associated with an increased risk of type 2 diabetes and other metabolic concerns.

For those looking to enjoy sushi with less impact on blood sugar, sashimi—thinly sliced raw fish without rice—is an excellent alternative, providing protein and healthy fats without added carbohydrates. Some sushi restaurants also offer brown rice sushi, which contains more fiber and nutrients, helping to slow digestion and moderate blood glucose levels. When eating sushi, endocrinologists recommend balancing your meal by including edamame, seaweed salad, or other fiber-rich sides, and limiting the number of rice-heavy rolls. By making mindful selections and opting for less refined grains, you can enjoy the flavors of sushi while supporting better blood sugar control.

33. Canned Soups (With Added Sugar)

Canned soups are a convenient meal option, but many varieties—especially tomato-based or sweet and sour styles—contain added sugars to enhance flavor and extend shelf life. A single serving can have 6-12 grams of sugar, which may contribute to elevated blood glucose levels, particularly when paired with the refined grains often found in canned soup noodles or rice. According to the Centers for Disease Control and Prevention (CDC), processed foods like canned soups are a hidden source of added sugars in the diet and can affect metabolic health over time.

Homemade soups offer greater control over ingredients, allowing you to use fresh vegetables, lean proteins, and whole grains without unnecessary sweeteners. When purchasing canned soups, carefully check the ingredient list and nutrition facts panel for added sugars, often listed under names like sucrose, corn syrup, or dextrose. Opt for unsweetened or low-sugar varieties whenever possible, and consider adding your own seasonings or herbs for extra flavor. By being mindful of your soup choices and limiting added sugars, you can enjoy the warmth and convenience of soup while supporting better blood sugar management.

34. Chocolate Milk

Chocolate milk is a popular beverage among children and adults alike, but it contains significantly more sugar than plain milk due to the addition of sweetened cocoa or chocolate syrup. A typical 8-ounce serving of chocolate milk can contain 12-20 grams of added sugar in addition to the natural lactose already present in milk. According to the Centers for Disease Control and Prevention (CDC), drinking sugar-sweetened beverages like chocolate milk can contribute to rapid blood sugar spikes and increase the risk of obesity and type 2 diabetes when consumed regularly.

Plain milk provides beneficial nutrients such as calcium, vitamin D, and protein, but without the added sugars that can disrupt blood glucose balance. For those who enjoy flavored milk, endocrinologists recommend limiting chocolate milk to occasional treats and choosing unsweetened or reduced-sugar versions when possible. Alternatively, try flavoring plain milk with a dash of unsweetened cocoa powder and a small amount of a non-caloric sweetener if desired. By opting for plain or unsweetened beverages, you can enjoy the nutritional benefits of milk without the negative impact on your blood sugar.

35. Vegetarian ‘Meat’ Products (Breaded or Sweetened)

Vegetarian “meat” products, such as meatless nuggets, patties, and sausages, have become increasingly popular as plant-based diets gain traction. However, many of these products are breaded or contain added sugars to enhance flavor and texture. The breading, made from refined flour, is quickly digested and can cause sharp blood sugar spikes, while added sugars further increase the glycemic load. According to the Harvard T.H. Chan School of Public Health, processed vegetarian options are often less healthy than they appear due to these extra ingredients.

Non-breaded and unsweetened vegetarian protein sources—such as plain tofu, tempeh, seitan, or legumes—are lower in refined carbohydrates and sugars, making them better choices for stable blood sugar. When shopping for meat alternatives, carefully read ingredient lists for terms like “sugar,” “dextrose,” “maltodextrin,” or “wheat flour,” and opt for products with minimal additives. Preparing your own plant-based protein dishes at home allows for greater control over breading and seasoning. By selecting non-breaded, unsweetened options, you can enjoy the benefits of plant-based eating without the risk of unwanted blood sugar spikes.

36. Popcorn with Caramel or Sweet Coating

Popcorn is often considered a healthy whole grain snack, but varieties coated in caramel, chocolate, or other sweet toppings can quickly become a source of excessive sugar and empty calories. A single serving of caramel popcorn can contain 15-25 grams of added sugar, turning a light snack into a dessert that can cause rapid blood sugar spikes. According to the Centers for Disease Control and Prevention (CDC), frequent consumption of sugar-laden snacks increases the risk of developing type 2 diabetes and other metabolic disorders.

Air-popped popcorn, on the other hand, is naturally low in calories and contains fiber, which helps promote fullness and moderate blood glucose responses. For a healthier snack, skip the sweet toppings and season your popcorn with herbs, spices, or a sprinkle of nutritional yeast for flavor without added sugars. When purchasing packaged popcorn, check the ingredient list for added syrups or sugars, and opt for plain or lightly salted varieties. By choosing unsweetened popcorn, you can enjoy a satisfying, crunchy snack that supports better blood sugar control and overall health.

37. Fruit-Flavored Gelatin Desserts

Fruit-flavored gelatin desserts, such as those commonly found in single-serving cups or prepared mixes, are typically high in added sugars and artificial flavorings. A small serving can contain 18-22 grams of sugar—nearly as much as a candy bar—delivering a quick rush of simple carbohydrates into the bloodstream. According to the Centers for Disease Control and Prevention (CDC), the regular consumption of sugary desserts and snacks is a significant contributor to excess calorie intake and higher risk of type 2 diabetes.

For a healthier alternative, fresh fruit provides natural sweetness along with fiber, vitamins, and antioxidants that help moderate blood sugar absorption. Another option is to prepare unsweetened gelatin at home and add fresh berries or a touch of non-caloric sweetener for flavor. Endocrinologists recommend enjoying gelatin desserts and other sugary treats only occasionally and in small portions. Reading nutrition labels and ingredient lists can help you avoid hidden sugars in packaged desserts. By choosing fiber-rich fruits or unsweetened gelatin, you can satisfy your sweet tooth while supporting steadier blood glucose levels and better overall health.

38. Chocolate-Covered Snacks

Chocolate-covered snacks, such as nuts, pretzels, or dried fruit, are often marketed as healthier alternatives to candy bars, but they can still be high in added sugars. The chocolate coating, especially when made from milk chocolate, typically contains significant amounts of sugar, which—combined with the carbohydrates in the base ingredient—can cause rapid blood sugar spikes. According to the Centers for Disease Control and Prevention (CDC), such sugar-laden treats contribute to increased calorie intake and a higher risk of metabolic issues.

Opting for raw or dry-roasted nuts and unsweetened dried fruit provides all the nutritional benefits—healthy fats, protein, fiber, and antioxidants—without the extra sugar from chocolate coatings. If you crave chocolate, choose snacks with a thin layer of dark chocolate (at least 70% cocoa) and enjoy them in small portions. Endocrinologists recommend practicing portion control and savoring these treats occasionally rather than as a daily snack. Reading nutrition labels can help you gauge sugar content and make more informed choices. By prioritizing raw options and mindful consumption, you can enjoy tasty snacks while supporting healthy blood sugar management.

39. Fruit Snacks and Gummies

Fruit snacks and gummies, often marketed as a convenient and fun way to consume fruit, are typically packed with added sugars and offer very little fiber or nutritional value. These products are usually made from fruit juice concentrates, corn syrup, and gelatin, resulting in a sugary treat that is quickly absorbed into the bloodstream, causing blood sugar spikes. According to the Centers for Disease Control and Prevention (CDC), consuming foods high in added sugars and low in fiber increases the risk of obesity, type 2 diabetes, and other metabolic disorders.

While dried fruit does contain natural sugars, it also provides some fiber, vitamins, and minerals—especially if no sugar is added. However, it’s important to choose unsweetened dried fruit and eat it in moderation, as it is calorie-dense. For a healthier option, opt for fresh, whole fruit, which offers the most fiber and the lowest glycemic impact. Endocrinologists recommend limiting fruit snacks and gummies to occasional treats rather than daily snacks. Always read labels to check for added sugars and minimal fiber content to make more blood sugar-friendly choices.

40. Sweet Liqueurs and Cocktails

Sweet liqueurs and cocktails are popular choices at social gatherings, but they often contain large amounts of added sugar from mixers, syrups, and flavored alcohols. Drinks like margaritas, daiquiris, and piña coladas can contain 20-40 grams of sugar per serving, rivaling or exceeding the sugar content of soft drinks. According to the Centers for Disease Control and Prevention (CDC), consuming sugary alcoholic beverages can contribute to rapid blood sugar spikes, increased calorie intake, and higher risk of metabolic health issues.

In contrast, spirits served neat or on the rocks—such as vodka, gin, whiskey, or tequila—contain little to no carbohydrates or sugar. If you choose to drink alcohol, endocrinologists recommend opting for these unsweetened options or mixing spirits with soda water and a splash of fresh citrus instead of sugary mixers. Limiting the frequency and portion size of sweet cocktails can help minimize their impact on blood glucose. Always be mindful of how alcohol affects your body, especially if you have diabetes or blood sugar concerns, and consult with your healthcare provider about safe consumption guidelines.

41. Fast Food Milkshakes

Fast food milkshakes are a popular indulgence, but they are loaded with added sugars and calories that can cause significant spikes in blood sugar. A medium-sized milkshake from a typical fast food chain often contains 60-80 grams of sugar and upwards of 500 calories per serving, according to data from the Centers for Disease Control and Prevention (CDC). The combination of ice cream, flavored syrups, and whipped cream makes these beverages more akin to liquid desserts than drinks, delivering a concentrated dose of rapidly absorbed carbohydrates.

In comparison, homemade fruit smoothies—when made with whole fruits, unsweetened yogurt, and no added sugars—offer fiber, vitamins, and a more moderate sugar content, resulting in a slower rise in blood glucose. If you’re craving a sweet, creamy treat, consider opting for a small milkshake or sharing one to reduce your sugar and calorie intake. Alternatively, blend your own smoothie at home using fresh ingredients for better control over nutrition. Endocrinologists recommend limiting milkshake consumption and choosing healthier alternatives to support stable blood sugar and overall metabolic health.

42. Sweetened Applesauce

Sweetened applesauce is a convenient snack, but it often contains added sugars that can lead to rapid blood sugar spikes. Many commercial varieties include cane sugar or high-fructose corn syrup, with some brands packing up to 20 grams of sugar per serving. According to the Centers for Disease Control and Prevention (CDC), consuming foods with added sugars increases the risk of developing type 2 diabetes and other metabolic disorders.

Unsweetened applesauce, on the other hand, contains only the natural sugars found in apples, along with some fiber, vitamins, and antioxidants. However, even unsweetened applesauce is lower in fiber than a whole apple, which makes it easier for the body to absorb its sugars quickly. Eating fresh apples offers the most fiber and helps slow the absorption of sugar, resulting in a steadier blood glucose response. Endocrinologists recommend choosing unsweetened applesauce and always reading labels to check for added sugars. Whenever possible, opt for whole fruit to maximize fiber intake and support better blood sugar management.

43. Pudding Cups

Commercial pudding cups are a common dessert and snack choice, but they often contain high levels of added sugars and refined starches. A single serving can have 15-25 grams of sugar, significantly contributing to daily sugar intake and causing rapid blood sugar spikes. According to the Centers for Disease Control and Prevention (CDC), frequent consumption of sugary desserts like pudding can increase the risk of obesity, insulin resistance, and type 2 diabetes.

Homemade pudding, made with less sugar and healthier ingredients such as low-fat milk, unsweetened cocoa powder, or natural sweeteners, provides more control over nutritional content. You can also experiment with chia pudding or avocado-based puddings for added fiber and healthy fats. Endocrinologists recommend limiting the frequency of dessert consumption, reserving sweets for occasional treats rather than everyday snacks. Reading nutrition labels before purchasing pudding cups can help you identify lower-sugar options. By preparing your own desserts at home and enjoying them in moderation, you can satisfy your sweet tooth while supporting stable blood sugar and overall metabolic health.

44. Restaurant Chinese Food (Sweet Dishes)

Many popular Chinese restaurant dishes, such as General Tso’s chicken, orange chicken, and sweet and sour pork, are prepared with generous amounts of sugar-laden sauces. These sauces, often thickened with cornstarch and sweetened with sugar or syrups, can add 20-40 grams of sugar per serving, contributing to significant blood sugar spikes. According to the Centers for Disease Control and Prevention (CDC), restaurant meals, especially those with sweet sauces, are a hidden source of added sugars in the diet.

Steamed or lightly stir-fried dishes with minimal sauce, such as steamed fish, chicken with broccoli, or mixed vegetables, are healthier alternatives. These options typically contain less sugar and fewer refined carbohydrates, making them better choices for blood sugar management. When ordering Chinese food, endocrinologists recommend requesting sauces on the side or asking for less sauce overall. You can also opt for brown rice instead of white rice to increase fiber intake. Making these mindful substitutions allows you to enjoy flavorful restaurant meals while minimizing the impact on your blood glucose and supporting long-term metabolic health.

45. Sweet Breads and Coffee Cakes

Sweet breads and coffee cakes, often enjoyed as breakfast treats or snacks, are typically made with refined flour and significant amounts of added sugars. These baked goods can contain 20-30 grams of sugar per slice, in addition to the rapidly digested carbohydrates from white flour. This combination leads to quick spikes in blood sugar and can contribute to cravings and overeating. According to the Centers for Disease Control and Prevention (CDC), regularly consuming sugary pastries increases the risk of type 2 diabetes and other metabolic health issues.

In contrast, plain whole grain bread provides more fiber, vitamins, and minerals, helping to moderate the absorption of sugars and maintain steadier blood glucose levels. If you are craving something sweet, consider making whole grain banana bread or muffins with minimal added sugar and healthy fats. Endocrinologists recommend reserving sweet breads and coffee cakes for occasional indulgences rather than daily consumption. Practicing portion control and choosing healthier alternatives can help you enjoy your favorite treats while protecting your long-term metabolic and blood sugar health.

46. Bottled Iced Tea (Sweetened)

Bottled iced tea is a widely consumed beverage, but many commercial varieties are heavily sweetened, making them a significant source of added sugars. A single 16-ounce bottle of sweetened iced tea can contain 30-40 grams of sugar—comparable to or even exceeding the sugar in many sodas. According to the Centers for Disease Control and Prevention (CDC), regularly drinking sugar-sweetened beverages is linked to a higher risk of obesity, type 2 diabetes, and other metabolic disorders due to the rapid absorption of sugar and resulting blood glucose spikes.

Unsweetened iced tea, whether black, green, or herbal, contains no added sugars or calories and offers antioxidants that support overall health. For those who prefer a hint of sweetness, adding a slice of lemon or a splash of 100% fruit juice can enhance flavor without excessive sugar. Endocrinologists recommend reading labels carefully and choosing beverages labeled “unsweetened” or “no added sugar.” By making the switch to low-sugar or unsweetened iced teas, you can quench your thirst and enjoy refreshing drinks without negatively impacting your blood sugar levels.

47. Frozen Yogurt with Toppings

Frozen yogurt is often marketed as a healthier dessert alternative to ice cream, but many varieties contain significant amounts of added sugars to enhance flavor and texture. A standard serving of frozen yogurt can have 20-30 grams of sugar, and self-serve shops often encourage larger portions and an array of sugary toppings such as candy, chocolate chips, cookie dough, and sweetened syrups. According to the Centers for Disease Control and Prevention (CDC), desserts high in added sugars can contribute to rapid blood glucose spikes and increase the risk of weight gain and type 2 diabetes.

Plain yogurt, especially unsweetened Greek yogurt, contains less sugar and more protein, making it a better choice for blood sugar management. If you visit a frozen yogurt shop, endocrinologists recommend practicing portion control and choosing healthier toppings like fresh fruit or a sprinkle of nuts instead of candy or syrup. Reading nutrition information, when available, can also help you make more informed choices. By moderating your portions and being selective with toppings, you can enjoy frozen yogurt as an occasional treat without significantly impacting your blood sugar.

48. Crackers with Added Sugar

Many crackers, especially those marketed as “honey,” “cinnamon,” or “graham” varieties, contain added sugars to enhance flavor. Even seemingly savory crackers can include sugar, corn syrup, or malt in their ingredient list, contributing to unnecessary carbohydrate intake. These added sugars, combined with refined flour, can lead to rapid blood sugar spikes and reduce the nutritional quality of the snack. According to the Centers for Disease Control and Prevention (CDC), consuming foods with hidden sugars can increase the risk of metabolic disorders and weight gain over time.

Plain crackers made from whole grains and without added sweeteners are a better choice for blood sugar management. These options provide more fiber and have a lower glycemic impact, helping to moderate post-snack glucose levels. When shopping, read ingredient labels carefully and look for crackers with “whole wheat” or “whole grain” as the first ingredient and little or no added sugar. Avoid products listing sugar, honey, or syrup among the top ingredients. Making these mindful selections can help you enjoy crunchy snacks while supporting your long-term metabolic health.

49. Sweetened Canned Beans

Some canned beans, such as baked beans or barbecue-style varieties, contain significant amounts of added sugar to enhance flavor. These products can have 10-15 grams of sugar per half-cup serving, which contributes to rapid blood sugar spikes when consumed as part of a meal. According to the Centers for Disease Control and Prevention (CDC), regularly eating foods with added sugars increases the risk of metabolic syndrome, obesity, and type 2 diabetes.

Plain canned beans—such as black beans, kidney beans, or chickpeas—are naturally low in sugar and high in fiber and protein, which help moderate blood glucose levels and promote satiety. When shopping, check the ingredient list and nutrition label for added sugars or sweeteners such as “high-fructose corn syrup,” “brown sugar,” or “molasses.” Opt for unsweetened or “no sugar added” varieties whenever possible. If only sweetened beans are available, rinsing them under water can help remove some excess sugar and sodium. Choosing plain beans and preparing them with herbs and spices at home is the best way to maximize their health benefits and support stable blood sugar.

50. Frozen Breakfast Sandwiches (Refined Carbs)

Frozen breakfast sandwiches are a convenient option for busy mornings, but many varieties are made with refined white bread, English muffins, or biscuits, which are quickly digested and can cause rapid blood sugar spikes. In addition, some products may contain added sugars in the bread or sauces to enhance flavor and shelf life. According to the Centers for Disease Control and Prevention (CDC), consuming refined carbohydrates and added sugars increases the risk of developing type 2 diabetes and other metabolic health issues.

Homemade breakfast sandwiches offer more control over ingredients and nutrition. Choosing whole grain bread or English muffins, lean protein sources, and fresh vegetables can help boost fiber, vitamins, and minerals while limiting added sugars and refined carbs. When purchasing frozen breakfast sandwiches, be sure to read nutrition labels for total carbohydrate and sugar content, and opt for products with whole grains listed as the first ingredient. By making informed choices or preparing your own at home, you can enjoy a balanced breakfast that supports stable blood sugar and long-term health.

Conclusion

Recognizing foods that may raise blood sugar is crucial for preventing and managing diabetes and other metabolic conditions. With rates of blood sugar disorders on the rise globally, timely attention to dietary choices can make a significant difference in health outcomes. Practical steps such as reading nutrition labels, choosing whole grains over refined products, and opting for unsweetened or lower-sugar alternatives can help support stable blood glucose. For those at risk, routine screening and early intervention are essential. Staying informed and proactive empowers individuals to make healthier choices. For more information on blood sugar management, visit the CDC Diabetes: Eat Well resource.

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