Foods Quietly Raising Your Blood Sugar

1. White Bread

White bread is a staple in many diets, but its impact on blood sugar is often underestimated. Made from refined wheat flour, white bread lacks the fiber, vitamins, and minerals found in whole grain alternatives. The refining process removes the bran and germ, leaving primarily the starchy endosperm, which is rapidly digested and absorbed. This causes a swift spike in blood glucose levels, putting extra strain on the pancreas to produce insulin. In contrast, whole grain breads are digested more slowly due to their higher fiber content, resulting in a more gradual rise in blood sugar.

When selecting bread, it’s crucial to read labels carefully. Look for ingredients like “100% whole wheat” or “whole grain” as the first item listed. Avoid products labeled “enriched wheat flour” or those with added sugars, as these can further elevate blood sugar. The Centers for Disease Control and Prevention (CDC) recommends choosing breads with at least 2-3 grams of fiber per slice. Making these informed choices can help minimize silent blood sugar spikes and support better long-term health.

2. Flavored Yogurt

Flavored yogurts are often perceived as a healthy snack, but many varieties contain significant amounts of added sugars that can quietly raise blood sugar levels. A single serving of flavored yogurt can contain upwards of 20 grams of sugar, which is quickly absorbed into the bloodstream and can cause glucose spikes. Harvard T.H. Chan School of Public Health notes that added sugars contribute to a higher glycemic load, which may increase the risk of insulin resistance over time.

In contrast, plain yogurt—especially those labeled as “unsweetened” or “Greek”—contains little to no added sugar and has a much lower impact on blood glucose. These options provide beneficial probiotics and protein without the rapid sugar rush. When shopping for yogurt, carefully examine the nutrition label and ingredient list for hidden sugars such as “fructose,” “sucrose,” or “corn syrup.” For a healthier alternative, opt for plain yogurt and add your own fresh fruit, cinnamon, or a small drizzle of honey for flavor. The CDC also recommends choosing yogurts with higher protein content and minimal added sweeteners for better blood sugar management.

3. Breakfast Cereals

Many popular breakfast cereals, especially those marketed to children, are packed with added sugars and refined grains. These ingredients lead to a rapid absorption of glucose, resulting in sharp spikes in blood sugar levels shortly after consumption. According to the CDC, consuming highly processed cereals can contribute to increased risk of type 2 diabetes and metabolic issues due to their high glycemic index. Even cereals labeled as “whole grain” may contain excessive sugar, so it’s important not to be misled by marketing claims.

In comparison, oats—particularly steel-cut or old-fashioned varieties—offer a slower, more sustained release of glucose thanks to their high fiber and minimal processing. Oatmeal can be a much better option for maintaining steady blood sugar levels throughout the morning. To make smarter breakfast choices, always check the nutrition facts panel for total sugar content and aim for cereals with at least 3 grams of fiber per serving. Choose unsweetened varieties and add your own fruit, nuts, or seeds for flavor and extra nutrition. For more guidance, Harvard’s Nutrition Source provides tips on selecting the healthiest whole-grain breakfast options.

4. Fruit Juices

Fruit juices are often seen as a healthy beverage, but they can significantly raise blood sugar due to their concentrated natural sugars and lack of fiber. When fruits are juiced, most of the fiber is removed, leaving behind a liquid that is quickly absorbed by the body and leads to rapid spikes in glucose levels. According to the CDC, even 100% fruit juice can contribute to excessive sugar intake—one cup of orange juice can contain as much sugar as a can of soda.

In contrast, eating whole fruit provides fiber, which slows down sugar absorption and helps moderate blood sugar responses. The fiber in whole fruit also increases satiety, reducing the likelihood of overconsumption. To support better blood sugar management, experts such as those at Harvard’s Nutrition Source recommend choosing whole fruits over juices whenever possible. If you do enjoy juice, keep portions small (no more than 4 ounces at a time) and avoid varieties with added sugars. Moderation and mindful consumption are key to preventing the subtle blood sugar elevations that fruit juices can cause.

5. White Rice

White rice is a dietary staple in many cultures, but its effect on blood sugar can be significant. Because it is highly processed, white rice is stripped of its bran and germ—components rich in fiber and nutrients. This leaves behind mostly starch, which is rapidly digested and absorbed, causing quick spikes in blood glucose levels. According to Harvard’s Nutrition Source, regular consumption of white rice is linked to an increased risk of type 2 diabetes, especially when eaten in large quantities.

In comparison, brown rice retains its fiber and micronutrients, resulting in a slower release of glucose into the bloodstream and a lower glycemic index. This makes brown rice a healthier option for those concerned about blood sugar control. However, even whole grains should be eaten in moderation, as large servings can still impact glucose levels. The CDC advises practicing portion control—aim for about half a cup of cooked rice per meal and balance your plate with non-starchy vegetables and lean proteins. Thoughtful swaps and mindful portions can help reduce the blood sugar impact of rice-based meals.

6. Granola Bars

Granola bars are often marketed as a wholesome and convenient snack, but many varieties contain high amounts of hidden sugars and syrups that can quietly raise blood sugar. Ingredients such as corn syrup, honey, brown rice syrup, and even chocolate chips are commonly added to enhance flavor and texture, but they can significantly increase the bar’s glycemic load. According to the Harvard T.H. Chan School of Public Health, some granola bars may contain as much sugar as a candy bar, making them a less-than-ideal choice for those monitoring their glucose.

In contrast, snacks composed of whole nuts and seeds deliver healthy fats, protein, and fiber, all of which help slow glucose absorption and promote satiety. When selecting a granola bar, it’s crucial to read nutrition labels closely. Favor bars with less than 6 grams of sugar per serving and at least 3 grams of fiber. Scan ingredient lists for added sweeteners like “evaporated cane juice,” “agave nectar,” or “high fructose corn syrup.” Choosing minimally processed snacks—such as a small handful of raw nuts or seeds—can provide lasting energy without the stealthy sugar spike. For more tips, visit the CDC’s carbohydrate guide.

7. Sweetened Coffee Drinks

Coffee drinks such as flavored lattes, mochas, and frappuccinos are trendy and satisfying, yet they often contain large amounts of added sugars and syrups. A medium-sized flavored coffee beverage can easily pack more than 40 grams of sugar—exceeding the daily recommended limit in just one serving, according to the CDC. These sugars are rapidly absorbed, resulting in quick and significant blood sugar spikes. Even seemingly “light” versions may contain flavored syrups, whipped cream, or sweetened milk, all contributing to the glycemic load.

In contrast, black coffee contains virtually no calories or carbohydrates and does not impact blood sugar. If you prefer a sweeter coffee, consider adding a splash of unsweetened plant-based milk or a sprinkle of cinnamon for flavor without added sugar. Another alternative is to choose unsweetened cold brew or Americano and gradually reduce the amount of sugar or syrup you use. Reading nutritional information and ingredient lists at coffee shops can help you make more informed decisions. For more tips on reducing sugar in your beverages, check Harvard’s Nutrition Source: Healthy Drinks.

8. Energy Drinks

Energy drinks are popular for their promise of a quick energy boost, but they often deliver a hefty dose of both sugar and caffeine. A single can may contain upwards of 27 grams of sugar—comparable to many sodas—along with stimulants that can further disrupt blood sugar stability. The CDC warns that regular consumption of sugary beverages, including energy drinks, is linked to increased risk of obesity, type 2 diabetes, and metabolic disorders. The rapid absorption of sugar leads to swift spikes in blood glucose, while excessive caffeine may mask feelings of fatigue and encourage overconsumption.

In contrast, water and unsweetened teas provide hydration and refreshment without impacting blood sugar. Even unsweetened herbal or green teas offer natural antioxidants and a subtle energy lift from lower caffeine levels. To protect your health, read ingredient labels carefully and be wary of serving sizes—many energy drinks contain multiple servings per can. If you need an energy boost, opt for water, unsweetened iced tea, or black coffee. For additional guidance on healthy beverage choices, visit Harvard’s Nutrition Source: Healthy Drinks for evidence-based recommendations.

9. Instant Oatmeal Packets

Pre-sweetened instant oatmeal packets are a convenient breakfast option, but many contain significant amounts of added sugars and refined grains. These sugars, combined with the fine texture of instant oats, lead to rapid digestion and absorption, resulting in quick spikes in blood glucose levels. According to the CDC, such processed breakfast foods can make blood sugar management more challenging, especially for individuals with diabetes or prediabetes.

In contrast, plain old-fashioned or steel-cut oats are minimally processed and contain more fiber, which helps slow glucose absorption and keeps you full for longer. When choosing oatmeal, opt for unsweetened varieties and add your own toppings, such as fresh fruit, cinnamon, or a handful of nuts, for natural sweetness and nutrition. Harvard’s Nutrition Source recommends looking for oat products with no added sugar and at least 3 grams of fiber per serving. Preparing your own oatmeal from scratch gives you better control over sugar content and portion size, supporting healthier blood sugar levels throughout the day.

10. Frozen Meals

Frozen meals offer convenience, but many are highly processed and contain hidden sugars that can quietly elevate blood sugar levels. Manufacturers often add sugars to enhance flavor, texture, and shelf life—even to savory dishes like pasta, stir-fries, or casseroles. According to the CDC, these added sugars, combined with refined grains and starches commonly found in frozen meals, can lead to rapid glucose absorption and unexpected spikes in blood sugar.

In comparison, home-cooked meals allow for greater control over ingredients, including the type and amount of carbohydrates and sugars. Preparing meals from scratch makes it easier to incorporate whole grains, lean proteins, and plenty of vegetables—foods that support stable blood sugar levels. When purchasing frozen meals, always read the ingredient list and nutrition facts panel carefully. Look for products with minimal added sugars (less than 5 grams per serving) and higher fiber content. For more tips on choosing healthier prepared foods, visit Harvard’s Healthy Eating Plate. Making mindful choices, even with convenience foods, can help protect your metabolic health in the long run.

11. Ketchup

Ketchup is a popular condiment that often goes unnoticed as a source of added sugar. Just one tablespoon can contain up to 4 grams of sugar, primarily from ingredients like high fructose corn syrup or cane sugar. According to CDC guidelines, these small servings can add up quickly, especially if ketchup is used liberally with meals such as fries, burgers, or eggs. The cumulative effect can lead to unexpected spikes in blood sugar, particularly for individuals who are monitoring their carbohydrate intake.

Compared to ketchup, other condiments such as mustard, hot sauce, or vinegar-based dressings typically contain little to no added sugars, making them preferable choices for better blood sugar control. To minimize the impact of ketchup, consider using it sparingly or opting for reduced-sugar or unsweetened versions when available. Always check the nutrition label for sugar content per serving and be mindful of how much you add to your meals. For more information on understanding food labels and making healthier condiment choices, visit Harvard’s Healthy Eating Plate. Practicing portion awareness can make a significant difference in daily sugar consumption.

12. Canned Fruit in Syrup

Canned fruit is often preserved in heavy or light syrup, which can dramatically increase its sugar content and cause rapid blood sugar spikes. The syrup is typically made from added sugars such as high fructose corn syrup or sucrose, making just a half-cup serving of canned peaches in heavy syrup contain up to 22 grams of sugar, according to CDC data. These hidden sugars can add up quickly, especially when canned fruit is used as a snack or dessert.

In contrast, fresh fruit contains only naturally occurring sugars and is packed with fiber, vitamins, and minerals that help slow sugar absorption and support overall health. If canned fruit is the only option available, choose varieties labeled “packed in water” or “in their own juice” to minimize added sugars. Draining and thoroughly rinsing canned fruit under running water can further reduce the sugar content. For more guidance on healthy fruit choices, visit Harvard’s Nutrition Source: Fruits and Vegetables. Making these simple swaps and preparation adjustments can help manage blood sugar and promote better health.

13. Crackers

Crackers are a common snack food, but many varieties are made with refined white flour and contain hidden sugars, which can lead to quick spikes in blood sugar. These refined grains are rapidly digested, causing glucose to be absorbed into the bloodstream at a faster rate. Some crackers also contain added sugars or sweeteners to enhance flavor and texture, making them less suitable for those monitoring their blood sugar. The CDC notes that such processed snacks contribute to increased carbohydrate intake, often without providing much fiber or nutritional value.

In contrast, whole grain crackers offer more fiber, which helps slow digestion and moderate blood sugar response. Look for products that list “whole grain” or “whole wheat” as the first ingredient, and aim for at least 2-3 grams of fiber per serving. For healthier snacking, pair whole grain crackers with protein-rich foods like hummus, cottage cheese, or nut butter, or choose snacks like raw vegetables or a handful of unsalted nuts. For more ideas on nourishing snacks that support blood sugar control, visit Harvard’s Healthy Snacking Guide. Making mindful choices can help reduce unexpected glucose surges.

14. Barbecue Sauce

Barbecue sauce is a flavorful addition to grilled meats and vegetables, but it often contains surprisingly high amounts of added sugars. A typical two-tablespoon serving can have 8 to 12 grams of sugar, primarily from ingredients like high fructose corn syrup, molasses, or brown sugar. These sugars can lead to rapid increases in blood glucose, especially when larger portions are used. According to the CDC, condiments like barbecue sauce can be a hidden source of added sugars that easily go unnoticed in the diet.

In comparison, dry rubs made from herbs, spices, and a small amount of salt provide robust flavor without the sugar content of commercial sauces. Creating your own rubs allows you to control the ingredients and avoid unnecessary sweeteners. If you prefer sauce, look for brands labeled “no sugar added” or make your own at home with minimal or no sweeteners. Use barbecue sauce sparingly and always check the nutrition label for sugar content per serving. For additional strategies on reducing added sugars in your meals, see Harvard’s Healthy Eating Plate. Practicing moderation can help you enjoy flavor while supporting blood sugar stability.

15. Sports Drinks

Sports drinks are designed to replenish fluids and electrolytes lost during intense physical activity, but they often contain high amounts of added sugars. A standard 20-ounce bottle can have more than 30 grams of sugar, which can cause a significant and rapid spike in blood glucose. While these beverages may benefit endurance athletes or individuals exercising vigorously for extended periods, the CDC cautions that for most people, especially those with sedentary lifestyles, sports drinks contribute unnecessary sugar and calories.

In contrast, water is the best choice for hydration during everyday activities and typical exercise routines. It quells thirst, contains no sugar, and supports healthy blood sugar levels. For those needing electrolyte replenishment without the sugar, consider options like unsweetened coconut water or water infused with a pinch of salt and a squeeze of lemon. Always read labels carefully to check sugar and carbohydrate content before choosing a sports drink. For more on healthy beverage choices and when sports drinks are appropriate, see Harvard’s Nutrition Source: Healthy Drinks. Use sports drinks only when truly needed to avoid unnecessary blood sugar spikes.

16. Dried Fruit

Dried fruit, such as raisins, apricots, and dates, is a convenient and portable snack, but it packs a concentrated dose of natural sugars. As water is removed during the drying process, the sugars become more concentrated, making it easy to consume a large number of carbohydrates in a small serving. For example, a small box of raisins can contain over 20 grams of sugar, which may quickly raise blood glucose levels. According to Harvard’s Nutrition Source, dried fruits have a higher glycemic index than their fresh counterparts, leading to a more rapid impact on blood sugar.

Fresh fruits offer more volume and fiber per serving, which helps slow sugar absorption and promote satiety. When enjoying dried fruit, portion control is key—stick to small servings, ideally no more than a quarter cup at a time, and avoid varieties with added sugars or sweeteners. Pairing dried fruit with a source of protein, such as nuts or seeds, can further help moderate blood glucose response. For more on making fruit choices that support stable blood sugar, see the CDC’s guide to carbohydrates. Mindful consumption of dried fruits can help avoid unexpected glucose surges.

17. Muffins

Muffins, whether from a bakery or store-bought, are often made with refined white flour and large amounts of added sugars. These ingredients result in a high glycemic index food that can cause swift and significant spikes in blood glucose. Many commercially prepared muffins also contain sweet toppings, chocolate chips, or sugary fillings, further increasing their sugar content. According to the CDC, baked goods like muffins are a common source of hidden sugars and refined carbohydrates that can undermine blood sugar control.

Homemade muffins can be a better option if prepared with whole grain flours, less sugar, and added fiber from ingredients like fruit, nuts, or seeds. Recipes that use mashed bananas, unsweetened applesauce, or grated zucchini can provide natural sweetness and moisture without excessive sugar. For those seeking alternatives, consider snacks such as whole grain toast with nut butter, Greek yogurt with berries, or a piece of fruit with a handful of nuts. For more ideas on healthier baking and snack options, explore Harvard’s Healthy Baking Tips. Making muffins at home with wholesome ingredients supports more stable blood sugar and overall well-being.

18. Pasta

Traditional pasta made from refined white flour is a staple in many diets, but its lack of fiber and nutrients can lead to rapid spikes in blood sugar. The refining process removes the bran and germ, resulting in a starchy product that’s quickly broken down into glucose in the digestive system. According to CDC guidelines, refined grain foods like white pasta contribute to greater fluctuations in blood sugar—a concern for anyone managing diabetes or prediabetes.

Whole wheat pasta offers a healthier alternative, as it retains more fiber and micronutrients, helping to slow glucose absorption and support more stable blood sugar levels. When shopping, look for products labeled “100% whole wheat” or “whole grain” as the first ingredient. To further reduce blood sugar spikes, stick to moderate serving sizes (about one cup cooked) and combine pasta with non-starchy vegetables and lean proteins. This approach not only balances the meal’s nutritional profile but also slows overall carbohydrate absorption. For more ideas on choosing and preparing whole grain foods, visit Harvard’s guide to whole grains. Thoughtful pasta choices and portions make a significant difference in blood sugar management.

19. Pizza

Pizza is a beloved comfort food, but its traditional preparation can lead to unexpected increases in blood sugar. Most pizzas are made with refined white flour crusts, which are digested quickly and cause rapid spikes in glucose. Sauces often contain added sugars, and common toppings like processed meats can further contribute to an unhealthy meal. According to the CDC, refined carbohydrates and hidden sugars in processed foods, including pizza, are major contributors to unstable blood sugar levels.

Choosing a thin crust over deep dish is a practical way to reduce carbohydrate content, as deep-dish and stuffed crusts pack more refined flour per serving. Opt for whole wheat or cauliflower crusts when available, and ask for sauce with no added sugars. Topping your pizza with plenty of non-starchy vegetables and lean proteins like grilled chicken can increase fiber and nutrient density, helping to moderate blood sugar response. For more guidance on making pizza a healthier choice, visit Harvard’s Healthy Eating Plate. Smart modifications and portion awareness can help you enjoy pizza while supporting better metabolic health.

20. Rice Cakes

Rice cakes are often marketed as a light, diet-friendly snack, but their high glycemic index means they can cause quick and significant spikes in blood sugar. Made from puffed white rice, rice cakes are low in fiber and protein, which allows glucose to be rapidly absorbed into the bloodstream. According to Harvard’s Nutrition Source, high-GI foods like rice cakes can result in energy crashes and increased hunger soon after eating, making them less suitable for those aiming for stable blood sugar levels.

In contrast, low-glycemic snacks such as raw vegetables with hummus, apple slices with nut butter, or a handful of unsalted nuts provide a slower, more gradual glucose release. These options are richer in fiber, healthy fats, and protein, all of which help maintain steady energy and satiety. If you enjoy rice cakes, try topping them with protein-rich spreads or pair them with a source of healthy fat to blunt their glycemic impact. For additional snack ideas that support blood sugar balance, visit CDC’s carbohydrate guide. Thoughtful snack choices can make a big difference in overall glucose control.

21. Sushi Rolls

Sushi rolls may seem like a healthy dining option, but they often contain hidden sugars that can raise blood sugar levels. Sushi rice is typically seasoned with a mixture of vinegar and sugar, making it higher in carbohydrates and glycemic impact than plain steamed rice. In addition, many popular rolls are topped or drizzled with sweet sauces such as eel sauce, teriyaki glaze, or mayonnaise-based dressings, which further increase sugar content. According to CDC guidelines, these added sugars and refined grains can quickly add up and contribute to glucose spikes.

Sashimi, which consists of plain slices of raw fish without rice or sweet sauces, offers a lower-carb alternative with minimal impact on blood sugar. When ordering sushi, opt for rolls with more vegetables and less rice, or request brown rice if available. Ask for sauces on the side or skip them altogether to control sugar intake. For additional tips on making healthy dining choices, visit Harvard’s Healthy Eating Plate. By being mindful of rice preparation, sauce use, and roll ingredients, you can better manage your blood sugar while enjoying sushi.

22. Smoothies

Store-bought smoothies are often perceived as a nutritious choice, but many contain high amounts of sugar from fruit juices, sweetened yogurt, and added syrups. A single commercially prepared smoothie can easily exceed 40 grams of sugar—sometimes as much as a can of soda—leading to rapid increases in blood glucose levels. According to CDC recommendations, these added sugars can contribute to the risk of type 2 diabetes and make it challenging to maintain stable blood sugar.

Homemade smoothies offer more control over ingredients and nutrition. Use whole fruits instead of juices, opt for unsweetened yogurt or milk, and add leafy greens or seeds for extra fiber and nutrients. Avoid sweetened protein powders or pre-made mixes that may contain hidden sugars. For a creamy texture without added sugar, blend in half a banana or a handful of berries. For additional tips on building healthier beverages, visit Harvard’s Nutrition Source: Healthy Drinks. Making smoothies at home with mindful ingredient choices can help you enjoy a satisfying treat while supporting balanced blood sugar.

23. Sweetened Nut Butters

Nut butters, such as peanut or almond butter, are often considered healthy spreads, but many commercial varieties contain added sugars that can subtly increase blood sugar levels. Ingredients like cane sugar, honey, or molasses are commonly added to enhance flavor and texture, sometimes contributing several grams of sugar per serving. The CDC highlights the importance of reading labels carefully, as these hidden sugars can undermine efforts to maintain stable glucose, especially when nut butter is consumed frequently or in large amounts.

Natural or unsweetened nut butters, made with only nuts and perhaps a small amount of salt, contain little to no added sugar and provide healthy fats, protein, and fiber—all beneficial for blood sugar control. When shopping for nut butter, check the ingredient list and opt for products with minimal ingredients. Look for those labeled “unsweetened” or “no added sugar,” and aim for varieties where nuts are the first and primary ingredient. For more guidance on choosing healthy spreads and snacks, visit Harvard’s Healthy Snacking Guide. Being vigilant with labels ensures you enjoy the benefits of nut butters without unexpected sugar spikes.

24. Instant Noodles

Instant noodles are a convenient meal option, but they are typically made from refined white flour, which is rapidly digested and can cause swift increases in blood sugar. In addition to the noodles themselves, many flavor packets contain added sugars, artificial flavors, and preservatives to enhance taste. According to the CDC, processed foods like instant noodles often lack fiber and essential nutrients, contributing to a higher glycemic index and less satiety.

Whole grain noodles, such as those made from brown rice, buckwheat (soba), or whole wheat, offer more fiber and a slower release of glucose, helping to maintain more stable blood sugar levels. For a healthier instant noodle meal, consider discarding the provided seasoning packet and creating your own broth with low-sodium stock, fresh herbs, and spices. Add non-starchy vegetables, lean proteins like tofu or chicken, and a handful of leafy greens to boost nutrition and fiber. For additional advice on making healthier meal choices, visit Harvard’s guide to whole grains. Small substitutions and mindful preparation can transform instant noodles into a more blood sugar-friendly dish.

25. Bottled Salad Dressings

Bottled salad dressings can add flavor and convenience to salads, but many commercial varieties contain hidden sugars that can quietly raise blood sugar levels. Ingredients like high fructose corn syrup, honey, or cane sugar are often added to enhance taste, especially in creamy or “light” dressings. A typical serving of store-bought dressing can contain up to 5 grams of sugar—or more—per tablespoon, according to the CDC. Over time, these sugars can add up, even when you think you’re making a healthy choice by eating more salads.

A simple alternative is to use oil and vinegar, which contains no added sugar and allows you to control the ratio and flavors. Olive oil and vinegar, or a squeeze of lemon, provide healthy fats and antioxidants without affecting blood glucose. When purchasing bottled dressings, carefully read ingredient lists and nutrition facts, choosing products with minimal sugar and recognizable ingredients. For more tips, see Harvard’s Healthy Eating Plate. Making your own dressings at home with herbs, spices, and healthy oils is another easy way to avoid hidden sugars and keep your salads blood sugar-friendly.

26. Pancakes and Waffles

Pancakes and waffles are classic breakfast favorites, but their traditional batters are usually made from refined white flour and sugar, leading to rapid increases in blood sugar after eating. When topped with syrup—a common addition that can contain over 12 grams of sugar per tablespoon—the glycemic load of the meal rises even further. According to the CDC, these types of processed carbohydrates can cause significant spikes in blood glucose, particularly when consumed in large portions or with sugary accompaniments.

Whole grain pancake and waffle recipes, made with ingredients such as whole wheat flour, oat flour, or buckwheat, offer more fiber and nutrients, which help slow the absorption of glucose. If you’re preparing these foods at home, consider reducing the amount of added sugar in the batter and using healthier fats like olive oil. For toppings, opt for a small handful of fresh berries, a dollop of unsweetened yogurt, or a light drizzle of pure maple syrup instead of commercial syrups packed with high fructose corn syrup. For more ideas on blood sugar-friendly breakfasts, visit Harvard’s Whole Grains Guide. Small recipe changes and mindful choices can make breakfast both delicious and healthier.

27. Canned Soup

Canned soups are a convenient pantry staple, but many varieties contain added sugars to enhance flavor and balance acidity, even in seemingly savory options like tomato, vegetable, or chicken noodle soup. These hidden sugars can quietly increase blood glucose, especially when combined with refined starches like noodles or white rice. According to the CDC, it’s important to monitor added sugar consumption in all processed foods, including soups, to support healthy blood sugar management.

Homemade soups offer better control over ingredients, allowing you to limit or eliminate added sugars, choose whole grains, and add plenty of fiber-rich vegetables. When purchasing canned soup, carefully read the nutrition facts panel and ingredient list. Look for soups with less than 5 grams of sugar per serving and avoid those where sugar, glucose, or corn syrup appear high on the ingredient list. Opt for brands with more fiber, less sodium, and recognizable ingredients. For more guidance on healthy food selection and label reading, see Harvard’s Healthy Eating Plate. Being proactive with your choices can help minimize the impact of hidden sugars in packaged soups.

28. Applesauce

Applesauce is often marketed as a healthy snack or a convenient lunchbox addition, but many commercially available varieties contain added sugars such as high fructose corn syrup or cane sugar. These sweetened products can have up to 20 grams of sugar per serving, leading to a rapid rise in blood glucose levels. The CDC emphasizes the importance of monitoring added sugar intake, as it can quickly accumulate from sources like flavored applesauce.

Unsweetened applesauce, on the other hand, contains only the natural sugars found in apples and preserves more of the fruit’s fiber, which helps moderate blood sugar response. When selecting applesauce, always check the nutrition label and ingredient list—choose products labeled “unsweetened” and ensure apples are the primary ingredient. For added flavor without sugar, sprinkle cinnamon or mix in a few berries. Making applesauce at home allows complete control over sweetness and texture. For more tips on choosing fruit-based snacks that support healthy blood sugar, visit Harvard’s Nutrition Source: Fruits and Vegetables. Small switches to unsweetened versions can help reduce unnecessary sugar spikes.

29. Fried Foods

Fried foods, such as chicken tenders, onion rings, and fish sticks, are often coated in batters made from refined white flour and sometimes even contain added sugars. The combination of refined carbohydrates and fats results in a high-calorie, high-glycemic food that can cause significant blood sugar spikes. Some commercial batters also include sweeteners to enhance browning and flavor. According to the CDC, regularly consuming fried foods—especially those with refined flour coatings—can make it difficult to maintain stable glucose levels and may increase the risk of metabolic issues.

Grilled, baked, or broiled alternatives are far better choices for blood sugar control. These cooking methods don’t require batter or breading and allow the natural flavors of foods like chicken, fish, or vegetables to shine without extra carbohydrates. If you’re craving a crispy texture, try using whole grain breadcrumbs or almond flour with a light spray of oil and bake instead of deep frying. For more guidance on healthy meal preparation, visit Harvard’s Healthy Eating Plate. Choosing grilled or baked options over fried can greatly reduce the hidden sugars and refined carbs in your diet.

30. Pastries

Pastries such as croissants, danishes, and turnovers are typically made with refined white flour, butter, and generous amounts of added sugars—ingredients that rapidly increase blood glucose levels. The layers of dough are often filled or topped with jams, icing, or sweetened creams, making pastries one of the most sugar- and calorie-dense baked goods available. According to the CDC, regular consumption of these foods can lead to unpredictable spikes in blood sugar and increase the risk of developing type 2 diabetes or other metabolic concerns.

Low-sugar, homemade baked goods made from whole grain flours and natural sweeteners offer a more blood sugar-friendly alternative. Recipes using ingredients like oats, almond flour, unsweetened applesauce, or mashed banana can provide moisture and sweetness without the high glycemic impact. For those seeking a treat, consider baked apples sprinkled with cinnamon, or enjoy a small piece of dark chocolate with nuts. For more ideas on healthier baking, see Harvard’s Healthy Baking Tips. Making simple swaps and limiting pastry intake can help manage cravings while supporting stable blood sugar.

31. Syrup

Syrups such as maple syrup, pancake syrup, and flavored syrups used in coffee or desserts are highly concentrated sources of sugar. A single tablespoon of regular pancake syrup can contain over 12 grams of sugar, and it’s easy to pour on far more than a serving. These added sugars are rapidly absorbed, leading to quick spikes in blood glucose. According to the CDC, regularly consuming foods and condiments high in added sugars can increase the risk of metabolic disorders and make blood sugar management more challenging.

Natural fruit toppings, like fresh berries, sliced bananas, or stewed apples without added sugar, provide sweetness along with fiber, vitamins, and antioxidants. These options are digested more slowly and have a milder effect on blood sugar. When you do use syrup, be mindful of the portion—measure out a tablespoon or less, and consider diluting it with water or using it alongside fiber-rich foods. For more strategies on minimizing added sugars, visit Harvard’s Healthy Eating Plate. Swapping syrup for whole fruit and practicing portion control are smart ways to enjoy sweetness without the blood sugar surge.

32. Pretzels

Pretzels are a popular snack, but most varieties are made from refined white flour, which is quickly digested and can cause a rapid rise in blood sugar. Despite being low in fat, pretzels have a high glycemic index, delivering a quick burst of glucose to the bloodstream. They are also typically high in sodium, which can contribute to water retention and increased blood pressure. According to the CDC, consuming snacks made from refined grains like pretzels can undermine blood sugar stability and may not provide lasting satiety.

Whole grain snacks such as popcorn (air-popped and unsalted), whole wheat crackers, or roasted chickpeas offer more fiber and nutrients, helping to slow glucose absorption and keep you feeling fuller longer. When choosing packaged snacks, look for those with whole grains as the first ingredient and at least 2-3 grams of fiber per serving. For additional alternatives, try raw veggies with hummus or a small handful of unsalted nuts. For more snack ideas that support blood sugar health, see Harvard’s Healthy Snacking Guide. Making these swaps can help you avoid the blood sugar spikes that come with refined snack foods like pretzels.

33. Canned Baked Beans

Canned baked beans are a convenient source of plant-based protein and fiber, but many commercial varieties contain significant amounts of added sugars, such as brown sugar, molasses, or high fructose corn syrup. These sweeteners enhance flavor but can result in a single serving containing more than 12 grams of sugar, leading to a rapid increase in blood glucose. According to the CDC, regularly consuming processed foods high in added sugars can interfere with blood sugar management and contribute to metabolic health concerns.

Home-cooked beans, prepared from dried or low-sodium canned beans without added sugars, offer all the benefits of beans—fiber, protein, and essential nutrients—without the blood sugar spike. You can season them with herbs, spices, and a touch of vinegar or tomato for flavor. When buying canned baked beans, check the nutrition label and ingredient list, selecting brands with the lowest sugar and sodium content. Some products are labeled “reduced sugar” or “no added sugar.” For more tips on making healthy food choices, visit Harvard’s Healthy Eating Plate. Preparing beans at home or choosing low-sugar options can help keep your blood sugar steady.

34. Bottled Tea

Bottled teas are a popular grab-and-go beverage, but many commercial varieties are loaded with added sugars to enhance flavor. A single bottle can contain 20 grams of sugar or more—comparable to regular soft drinks—which leads to rapid spikes in blood glucose. According to the CDC, frequent consumption of sweetened beverages, including bottled teas, increases the risk of type 2 diabetes and makes blood sugar control more challenging.

In contrast, unsweetened brewed tea—whether black, green, or herbal—contains virtually no calories or sugar and provides beneficial antioxidants. Making your own iced tea at home allows you to control both the strength and sweetness. If you prefer a hint of sweetness, add a squeeze of fresh lemon, a few fresh mint leaves, or a splash of 100% fruit juice instead of sugar. Always check labels when purchasing bottled tea, and choose unsweetened varieties or those labeled “no added sugar.” For more beverage tips and healthy hydration ideas, visit Harvard’s Nutrition Source: Healthy Drinks. Switching to unsweetened tea can help you stay refreshed without the sugar surge.

35. Cottage Cheese with Fruit

Packaged cottage cheese with fruit is often marketed as a convenient, protein-rich snack, but many versions contain added fruit syrups or sugary fruit preserves. These sweetened toppings can contribute 10 grams or more of added sugar per serving, resulting in a higher glycemic load that may cause unexpected blood sugar spikes. According to the CDC, frequent consumption of foods with hidden sugars—even those perceived as healthy—can make blood sugar management more difficult and increase the risk of metabolic issues.

Plain cottage cheese, on the other hand, contains little to no added sugar and provides a source of protein and calcium that supports satiety and stable glucose levels. Instead of choosing packaged versions with syrupy fruit, opt for plain cottage cheese and add your own fresh fruit, such as berries, pineapple chunks, or sliced peaches. This allows you to control the amount and type of sugar and add extra fiber. For more serving ideas and healthy snack tips, visit Harvard’s Healthy Snacking Guide. Making simple swaps can keep cottage cheese a nutritious, blood sugar-friendly choice.

36. Jam and Jelly

Jams and jellies are classic spreads for toast, bagels, and pastries, but they are typically made with large amounts of added sugars and concentrated fruit. A single tablespoon can contain up to 12 grams of sugar, resulting in a sharp increase in blood glucose when eaten in typical portions. These concentrated sugars are quickly absorbed, making jams and jellies a significant source of hidden sugar in the diet. The CDC recommends limiting added sugar intake to help manage blood sugar and reduce the risk of metabolic disease.

For a healthier alternative, try spreads made from fresh fruit with no added sugar, such as mashed berries or sliced bananas. Some brands offer fruit-only preserves or spreads sweetened with fruit juice rather than refined sugars. These options contain more fiber and nutrients and have a gentler effect on blood sugar. When using jam or jelly, practice moderation—spread a thin layer or combine it with protein-rich foods like nut butter to help slow sugar absorption. For more tips on reducing added sugars, visit Harvard’s Healthy Eating Plate. Small changes can make your spreads more blood sugar-friendly.

37. Flavored Milk

Flavored milks, such as chocolate or strawberry milk, are popular with both children and adults, but they often contain substantial amounts of added sugars. A single cup of chocolate milk can have 12 grams or more of added sugar on top of the naturally occurring lactose in milk, resulting in a much higher total sugar content and a faster rise in blood glucose. According to the CDC, regularly consuming sweetened dairy drinks can increase the risk of metabolic problems and make blood sugar management more difficult.

Plain milk provides protein, calcium, and other important nutrients without the extra sugars found in flavored varieties. When shopping for milk, choose unsweetened or plain options and flavor your own if desired by adding a dash of cocoa powder or a splash of vanilla extract without added sugar. Plant-based milks can also contain added sugars, so always check ingredient lists and nutrition labels for total sugar content. For more information on choosing healthy beverages, visit Harvard’s Nutrition Source: Healthy Drinks. Opting for plain milk and limiting sweetened varieties is a simple way to keep blood sugar in check.

38. Chicken Nuggets

Chicken nuggets are a popular fast food and freezer staple, but they often contain processed breading made from refined white flour and sometimes hidden sugars. Many commercial nuggets use batters and coatings that include corn syrup solids, dextrose, or other sweeteners to enhance browning and flavor. This combination of refined carbohydrates and sugars can cause rapid blood sugar spikes and provide little nutritional benefit. According to the CDC, processed foods like breaded chicken products contribute to unstable glucose levels and may increase the risk of metabolic issues, especially if consumed frequently.

Grilled or baked chicken, seasoned with herbs and spices rather than breading, is a much better option for blood sugar control. Homemade chicken strips can be coated in whole grain breadcrumbs or almond flour and baked with a light spray of oil for a crispy texture without the added sugars and excess refined carbs. For more ideas on preparing healthier chicken dishes, visit Harvard’s Healthy Eating Plate. Choosing grilled or oven-baked options over processed nuggets can help keep your meals nutritious and blood sugar-friendly.

39. Tinned Spaghetti

Tinned spaghetti and other canned pasta products are a quick and convenient meal, but they are often loaded with added sugars to enhance taste and shelf life. The sauces used in these products frequently contain sugar, high fructose corn syrup, or glucose syrup, which can cause a rapid spike in blood glucose. A single serving of canned spaghetti may have as much as 10 grams or more of added sugar, making it a less suitable option for those mindful of their blood sugar. According to the CDC, processed foods with hidden sugars can make blood sugar management more challenging and increase the risk of metabolic health issues.

In contrast, homemade spaghetti with a simple tomato sauce allows you to control the ingredients—using fresh or unsweetened canned tomatoes, herbs, and spices instead of sugar-laden commercial sauces. When purchasing canned pasta, always read the ingredient list and nutrition facts label, looking for lower-sugar options or those labeled “no added sugar.” For more tips on choosing healthy convenience foods, see Harvard’s Healthy Eating Plate. Preparing pasta dishes at home or selecting lower-sugar canned products can help you better manage your blood sugar.

40. Pudding Cups

Pudding cups are a convenient and popular dessert, especially for kids and lunchboxes, but most commercial varieties are packed with added sugars. A single serving can contain 15 grams or more of sugar, which is quickly absorbed and can cause significant blood sugar spikes. These puddings often include high fructose corn syrup, cane sugar, and other sweeteners, making them a high-glycemic snack with little fiber or nutritional value. According to the CDC, consuming sugary snacks like pudding cups regularly can contribute to poor blood sugar management and increase the risk of metabolic issues.

Homemade pudding can be a healthier alternative, allowing you to control the amount and type of sweetener used. Recipes made with unsweetened cocoa, chia seeds, or Greek yogurt can deliver a creamy texture and natural sweetness with less sugar and more nutritional benefits. If you choose to enjoy pudding cups occasionally, practice portion control by limiting yourself to a single serving and pairing it with a protein-rich snack to help slow sugar absorption. For more ideas on making desserts healthier, visit Harvard’s Healthy Baking Tips. Being mindful of both ingredients and serving sizes can help keep your treats blood sugar-friendly.

41. Popcorn with Sweet Toppings

Popcorn is often considered a healthy whole grain snack, but when it’s coated in caramel, kettle corn glaze, or other sweet toppings, its sugar content can rise dramatically. Caramel corn and kettle corn can contain 10 grams or more of added sugar per serving, leading to rapid blood glucose spikes. These sugary versions are also sometimes high in unhealthy fats and artificial flavors. According to the CDC, sweetened snacks like caramel corn can contribute significantly to daily added sugar intake, making blood sugar management more challenging.

In contrast, plain air-popped popcorn is low in calories and contains fiber, which helps slow digestion and stabilize blood sugar. For a flavorful yet healthy twist, try adding a sprinkle of cinnamon, smoked paprika, or nutritional yeast instead of sugar or caramel. You can also toss popcorn with a light drizzle of olive oil and your favorite herbs for a savory snack. For more ideas on preparing nutritious snacks, visit Harvard’s Healthy Snacking Guide. Choosing plain popcorn with wholesome toppings is a smart way to enjoy this snack without the blood sugar surge.

42. Restaurant Stir-Fry Sauces

Stir-fry dishes at restaurants often come coated in glossy sauces that contain significant amounts of added sugars. Common ingredients like hoisin sauce, sweet chili sauce, teriyaki, and even some soy-based sauces are sweetened to balance flavors and provide a shiny glaze. Just a few tablespoons of these commercial sauces can add 10 grams or more of sugar to a meal, leading to rapid spikes in blood glucose. According to the CDC, sauces and condiments are a frequent hidden source of added sugars in restaurant meals and can make it difficult to manage overall sugar intake.

Making stir-fry at home gives you full control over the ingredients and allows you to use minimal or no added sugars. Simple homemade sauces can be made with low-sodium soy sauce, rice vinegar, garlic, ginger, and a small amount of citrus or chili for flavor. When dining out, ask for stir-fry dishes with sauce on the side, or request a lighter hand with sweet sauces. For more guidance on healthy eating at restaurants, see Harvard’s Healthy Eating Plate. Thoughtful choices and clear communication can help you enjoy stir-fry without the hidden sugar spike.

43. Non-Dairy Milks with Added Sugar

Non-dairy milks such as almond, soy, and oat milk have become increasingly popular, but many commercial varieties contain added sugars to enhance taste and texture. Sweetened versions can have 7 grams or more of sugar per cup, contributing to elevated blood glucose when consumed regularly. Even “original” or “vanilla” versions often contain hidden sweeteners like cane sugar or syrup. According to the CDC, beverages with hidden sugars can significantly impact daily sugar intake and make blood sugar management more challenging.

Unsweetened non-dairy milks offer the same creamy texture and are typically fortified with calcium and vitamin D, but without the blood sugar-raising effects of added sugars. Always check the ingredient list and nutrition label, looking for products specifically labeled “unsweetened” and with zero grams of added sugar per serving. If you use flavored milks in coffee, cereal, or smoothies, consider switching to unsweetened and adding a touch of cinnamon or vanilla extract at home. For more advice on making healthy beverage choices, visit Harvard’s Nutrition Source: Healthy Drinks. Careful label reading ensures you get the benefits of non-dairy milks without the hidden sugar.

44. Protein Bars

Protein bars are marketed as a convenient meal or snack for those seeking a quick source of nutrition, but many varieties are surprisingly high in added sugars and refined carbohydrates. Some bars can contain upwards of 20 grams of sugar per serving, often from ingredients like brown rice syrup, cane sugar, or honey. This sugar load, combined with fast-digesting carbs, can cause rapid spikes in blood glucose and undermine the intended health benefits of the bar. According to the CDC, processed convenience foods with hidden sugars are a common pitfall for those managing blood sugar.

Whole food snacks, such as a small handful of nuts and fruit, Greek yogurt, or hard-boiled eggs, offer protein and nutrients without added sugars. When choosing a protein bar, always read the nutrition label and ingredient list—look for bars with less than 6 grams of sugar, at least 3 grams of fiber, and protein as a primary ingredient. Avoid bars with sugar or syrup listed among the first ingredients. For more tips on selecting healthy snacks, visit Harvard’s Healthy Snacking Guide. Choosing wisely ensures your protein snack supports, rather than sabotages, your blood sugar goals.

45. Gummy Vitamins

Gummy vitamins have gained popularity for their appealing taste and ease of use, especially among children and adults who dislike swallowing pills. However, many gummy supplements contain added sugars, glucose syrup, or corn syrup to achieve their chewy texture and sweet flavor. A single serving can contain 2-8 grams of sugar, and since it’s easy to view these supplements as candy, overconsumption can be a concern. According to the CDC, even small amounts of added sugars from unexpected sources like vitamins can contribute to overall daily intake and affect blood sugar management.

Pill or capsule forms of vitamins provide the same nutritional benefits without the added sugars or unnecessary calories. For those who prefer chewable options, look for sugar-free gummy vitamins sweetened with alternatives such as stevia or erythritol, but always check the nutrition label for total sugar content. Be cautious with dosage, as it’s easy to exceed recommended amounts with appealing gummies. For more information on choosing healthy supplements, visit Harvard’s Guide to Vitamins and Minerals. Opting for sugar-free or pill-based supplements is the best strategy for supporting health without raising blood sugar.

46. Packaged Instant Potatoes

Packaged instant potatoes are a convenient side dish, but they often contain refined potato flakes, added sugars, and preservatives to improve taste and texture. The refinement process strips away much of the natural fiber and nutrients, resulting in a product that is rapidly digested and can cause quick spikes in blood sugar. Some instant potato mixes also include sugar or maltodextrin—an additive with a high glycemic index that further impacts glucose levels. According to the CDC, processed foods made from refined starches, especially those with added sugars, can undermine blood sugar control.

Fresh potatoes, when prepared at home, retain more fiber and nutrients, especially if the skin is left on. They offer a slower, steadier release of glucose compared to their instant counterparts. For a healthier preparation, bake, boil, or roast fresh potatoes, and season with herbs and spices instead of using pre-made mixes. You can also mash boiled potatoes with a little olive oil or Greek yogurt for creaminess without extra sugar. For more healthy cooking ideas, visit Harvard’s Healthy Eating Plate. Choosing whole, minimally processed potatoes and preparing them simply is best for blood sugar management.

47. Fruit Snacks

Fruit snacks—colorful, chewy treats often marketed to children—are commonly mistaken for a healthy option, but they are typically made with concentrated fruit juice, sugar, corn syrup, and artificial flavors. Despite their fruity appearance and claims of containing “real fruit,” most fruit snacks offer little nutritional value and can contain 10-15 grams of sugar per small pouch. These sugars are rapidly absorbed, causing quick spikes in blood glucose. According to the CDC, products like fruit snacks contribute to excessive added sugar intake, especially among children, and should not be considered a substitute for whole fruit.

Whole fruits, such as apple slices, grapes, or berries, provide natural sweetness along with fiber, vitamins, and antioxidants, all of which help slow sugar absorption and support overall health. For lunchboxes, opt for pre-cut fruit or small containers of unsweetened applesauce. You can also try dried fruit in moderation, making sure to choose varieties without added sugars. For more healthy snack and lunchbox ideas, visit Harvard’s Healthy Snacking Guide. Swapping fruit snacks for real fruit helps maintain steady blood sugar and delivers lasting nutrition.

48. Sweet Pickles

Sweet pickles, such as bread-and-butter or candied pickles, are a tangy addition to many meals, but they can be surprisingly high in added sugars. These pickles are typically brined with sugar, resulting in 6-8 grams of sugar per serving—an amount that can quickly add up if eaten frequently or in large portions. The CDC notes that added sugars in savory foods like pickles can contribute to overall daily sugar intake and make it more challenging to maintain stable blood glucose levels.

Dill pickles, by contrast, are brined with vinegar, salt, and spices but contain little to no added sugar, making them a more blood sugar-friendly option. When shopping for pickles, check the ingredient list and nutrition label to compare sugar content between brands and types. If you enjoy pickles, choose dill or sour varieties, and enjoy sweet pickles in moderation or as an occasional treat. For more tips on minimizing hidden sugars in your diet, visit Harvard’s Healthy Eating Plate. Being mindful of your pickle choices can help reduce unexpected sugar intake.

49. Canned Pasta Sauce

Canned pasta sauces are a pantry staple for quick and easy meals, but many commercial varieties contain added sugars to enhance flavor and balance acidity. A typical serving of jarred or canned pasta sauce can contain 6-10 grams of sugar, and brands may use ingredients like high fructose corn syrup, cane sugar, or glucose syrup. These sugars can raise blood glucose, particularly when combined with refined pasta. According to the CDC, hidden sugars in savory products like pasta sauce are a common contributor to excessive daily sugar intake.

Homemade pasta sauce made with crushed tomatoes, garlic, herbs, and a splash of olive oil allows you to control the sugar content and maximize nutrition. When purchasing canned or jarred sauces, carefully read the ingredient list and nutrition label—look for products labeled “no added sugar” or those with the lowest sugar content per serving. You can also add extra vegetables, such as spinach, mushrooms, or peppers, to increase fiber and nutrient value. For more tips on choosing and preparing healthy sauces, visit Harvard’s Healthy Eating Plate. Being label-savvy helps keep your pasta meals blood sugar-friendly.

50. Coleslaw with Sweet Dressing

Pre-made coleslaw, often found in deli sections or as a side at restaurants, typically contains a creamy dressing sweetened with sugar, corn syrup, or honey. Some commercial coleslaw dressings can add 6-10 grams of sugar per serving, turning a vegetable-based dish into a source of hidden sugars that can quickly raise blood glucose. According to the CDC, high-sugar dressings in salads and sides are a frequent culprit of unexpected sugar intake in otherwise healthy meals.

A healthier alternative is to make coleslaw at home using a simple vinaigrette or yogurt-based dressing without added sugars. Combine shredded cabbage, carrots, a splash of apple cider vinegar, olive oil, a pinch of salt, and freshly ground pepper. For added flavor without sugar, include herbs, celery seed, or a squeeze of lemon. If you prefer a touch of sweetness, add a small amount of grated apple rather than processed sugar. For more healthy recipe ideas and guidance on building balanced meals, visit Harvard’s Healthy Eating Plate. Homemade coleslaw with mindful dressing choices keeps your side dish crisp, refreshing, and blood sugar-friendly.

Conclusion

Understanding the prevalence of hidden sugars in everyday foods is essential for maintaining healthy blood sugar levels and preventing diabetes or related complications. With rates of diabetes and prediabetes rising globally, monitoring your blood glucose and reading nutrition labels have never been more important. Simple dietary changes—favoring whole foods, preparing meals at home, and choosing products with minimal added sugars—can significantly improve metabolic health. Regular screenings and consultations with healthcare professionals are also recommended for early detection and effective management. For more guidance on healthy eating and blood sugar management, visit CDC’s Truth About Carbs and Harvard’s Nutrition Source.

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