These Common ‘Healthy’ Foods Are Silent Blood Sugar Killers

1. Whole Wheat Bread

Whole wheat bread is often promoted as a healthier alternative to white bread, thanks to its higher fiber content and “whole grain” label. However, many commercial whole wheat breads are still highly processed and possess a surprisingly high glycemic index (GI). According to The University of Sydney’s Glycemic Index database, some whole wheat breads can have a GI as high as 74—almost identical to many white breads. This means they can cause rapid spikes in blood sugar, which is particularly concerning for individuals at risk of diabetes or prediabetes. The processing of wheat often strips away much of the beneficial fiber and nutrients, leaving a product that impacts blood sugar similarly to its refined counterpart.

To minimize blood sugar spikes, choose breads made from sprouted whole grains or those labeled as “100% whole grain” with minimal added sugars. Look for products with a higher fiber content (at least 3-5 grams per slice) and whole grains listed as the first ingredient. Alternatively, consider lower-carb options such as sourdough or rye bread, which typically have a lower GI and a gentler effect on blood sugar. For more on this, visit Healthline’s guide to bread choices for blood sugar control.

2. Brown Rice

Brown rice is commonly regarded as a healthier alternative to white rice due to its higher fiber and nutrient content. However, when it comes to blood sugar impact, brown rice is not as benign as many assume. Both brown and white rice contain similar amounts of carbohydrates, and their glycemic indices are relatively close—brown rice averages a GI of 68, while white rice is around 73, according to The University of Sydney’s Glycemic Index database. This means that eating a typical serving of brown rice can still cause a significant rise in blood sugar, particularly if consumed in large portions.

Portion control is key when enjoying brown rice. Limiting servings to half a cup and pairing it with lean proteins, healthy fats, or plenty of non-starchy vegetables can help blunt blood sugar spikes. For those seeking even lower-impact alternatives, cauliflower rice is an excellent option. Made from grated or processed cauliflower, it provides a similar texture and versatility with a fraction of the carbohydrates. Learn more about brown rice’s effects on blood sugar and healthy alternatives from the American Diabetes Association.

3. Fruit Smoothies

Fruit smoothies are widely marketed as a nutritious and convenient choice, but their sugar content can be surprisingly high—especially in commercial blends. Many store-bought or café smoothies contain concentrated fruit juices, sweetened yogurts, or even added sugars, resulting in sugar loads that rival soft drinks. For example, a 16-ounce commercial fruit smoothie may have upwards of 50 grams of sugar, according to the CDC. Even homemade versions, while more controllable, can quickly add up if packed with high-sugar fruits or juices.

Blending fruit breaks down the fiber structure, making sugars more rapidly absorbed into the bloodstream compared to eating whole fruit. This can lead to quicker and higher blood sugar spikes. To reduce the sugar impact, opt for smoothies made with whole fruits in moderation, incorporating lower-sugar choices like berries, and adding greens, unsweetened nut milk, or plain yogurt. Avoid fruit juices and added sweeteners. For more guidance, see the American Diabetes Association’s recommendations on fruit and diabetes.

4. Flavored Yogurts

Flavored yogurts are often perceived as a health food, but many varieties are packed with added sugars that can significantly raise blood sugar levels. According to the CDC, some flavored yogurts contain as much as 20 grams of sugar per serving, which is comparable to some desserts and sweet snacks. These added sugars are often hidden under names like fructose, cane sugar, or fruit concentrate, making it easy to underestimate their impact.

In comparison, plain yogurt—especially Greek or Icelandic varieties—contains little to no added sugar, providing the same beneficial probiotics and protein but with a much gentler effect on blood sugar. When choosing yogurt, it’s crucial to read labels carefully. Look for options with less than 10 grams of total sugar per serving and ideally with no added sugars. Enhance plain yogurt with fresh fruit, a sprinkle of nuts, or a dash of cinnamon for natural sweetness without the blood sugar spike. For further guidance, visit the American Diabetes Association’s recommendations on dairy and diabetes.

5. Granola

Granola is often marketed as a wholesome breakfast or snack, but its sugar and carbohydrate content can be alarmingly high—even in brands labeled as “natural” or “organic.” Many commercial granolas contain a mix of oats, dried fruits, sweeteners like honey or maple syrup, and added oils, resulting in as much as 20 grams of sugar and 40 grams of carbohydrates per half-cup serving, according to Harvard T.H. Chan School of Public Health. This can cause rapid blood sugar spikes, especially when paired with sweetened yogurt or milk.

In contrast, plain oatmeal—particularly steel-cut or old-fashioned oats—offers a lower glycemic index and contains no added sugars, making it a steadier choice for blood sugar control. For a healthier granola option, consider making your own at home. Use rolled oats, a small handful of unsweetened dried fruit or nuts, and limit added sweeteners. Bake until crisp for a satisfying crunch with less sugar and fewer carbs. Always check nutrition labels, aiming for products with less than 6 grams of sugar per serving. For more details, see Healthline’s analysis of granola’s health impact.

6. Dried Fruit

Dried fruit is often viewed as a convenient and nutritious snack, but its concentrated sugar content can be problematic for blood sugar management. When fruit is dried, the removal of water causes the natural sugars and carbohydrates to become much more concentrated. For example, a small box (about 1.5 ounces) of raisins contains over 25 grams of sugar, while a cup of fresh grapes—its original form—contains less than half that amount, as noted by the American Diabetes Association. This concentration leads to a rapid increase in blood glucose levels when consumed in typical portion sizes.

While dried fruit still offers fiber, vitamins, and minerals, it’s important to practice mindful portion control to avoid unintentional sugar overload. Stick to small servings, such as one tablespoon of raisins or a few dried apricots, and consider pairing them with a protein or healthy fat to slow the absorption of sugar. Whenever possible, choose fresh fruit, which contains more water and bulk, leading to a slower and more moderate impact on blood sugar. For more tips on choosing fruit wisely, visit the NHS guide to fruit portions.

7. Agave Syrup

Agave syrup is marketed as a “natural” and diabetes-friendly sweetener due to its low glycemic index (GI), but this reputation is misleading. The syrup’s sweetness comes primarily from its extremely high fructose content—often 70-90%, which is much higher than table sugar, honey, or maple syrup. While a low GI means a slower initial rise in blood glucose, excessive fructose is rapidly metabolized by the liver, where it can be converted to fat and contribute to insulin resistance, fatty liver disease, and increased triglyceride levels, as explained by Harvard Health Publishing.

In comparison, honey and maple syrup contain lower levels of fructose and a greater balance of glucose, causing more immediate—but also more predictable—blood sugar elevations. However, these sweeteners are still high in sugar and should be used sparingly. Agave syrup’s impact on liver health and its ability to disrupt metabolic processes make it a less desirable option, especially for those concerned with blood sugar management. For more information on different sweeteners and their effects, see the American Diabetes Association’s guide to sweeteners and diabetes.

8. Whole Wheat Pasta

Whole wheat pasta is often chosen as a “healthier” carb source, praised for its higher fiber and nutrient content compared to traditional white pasta. However, despite these advantages, whole wheat pasta still contains a significant amount of carbohydrates—about 37 grams per cooked cup, according to the USDA FoodData Central. This high carbohydrate load can quickly elevate blood sugar levels, especially when larger portions are consumed. The glycemic index of whole wheat pasta is slightly lower than that of white pasta, but not by a dramatic margin, with both types potentially causing notable blood sugar spikes depending on cooking time and portion size.

While whole wheat pasta offers more fiber and micronutrients, it should still be eaten in moderation by those managing blood sugar. Consider limiting your serving to one cup and pairing it with non-starchy vegetables, lean proteins, and healthy fats to slow sugar absorption. For lower-carb alternatives, try spiralized zucchini (“zoodles”), spaghetti squash, or legume-based pastas like chickpea or lentil varieties, which provide more protein and fiber per serving. For more detailed comparisons and tips on pasta substitutes, visit Healthline’s review of pasta and its health impact.

9. Gluten-Free Baked Goods

Gluten-free baked goods are often assumed to be healthier, but many of these products rely heavily on refined starches such as rice flour, potato starch, and tapioca starch. These ingredients lack the fiber and protein found in whole wheat, resulting in a higher glycemic index and more rapid blood sugar spikes than traditional wheat-based products. According to Harvard T.H. Chan School of Public Health, gluten-free processed foods often have a similar or even greater impact on blood glucose than their gluten-containing counterparts.

Like white bread, gluten-free breads, muffins, and cookies are typically low in fiber and nutrients, making them less filling and more likely to cause sudden increases in blood sugar. To mitigate this, look for gluten-free options made with whole grain flours such as buckwheat, quinoa, or almond flour, and always check the ingredient list for added sugars and starches. Alternatively, bake at home using recipes that incorporate nut flours and seeds for a lower-carb, higher-fiber result. For more information on choosing healthier gluten-free foods, see the Celiac Disease Foundation’s guide to gluten-free whole grains.

10. Couscous

Couscous is frequently featured in healthy recipes and Mediterranean-inspired dishes, but its nutritional profile may surprise those watching their blood sugar. Despite its wholesome image, couscous is actually a type of pasta made from refined wheat semolina. As a result, it has a high glycemic index—similar to that of white bread—leading to quick and pronounced blood sugar spikes after consumption. According to the University of Sydney’s Glycemic Index database, couscous has a GI of around 65, which classifies it as a high-GI food.

Because couscous is made from refined grains, it is lower in fiber and nutrients when compared to whole grain options. For those concerned with blood sugar management, swapping couscous for alternatives like quinoa, bulgur, or farro is recommended. Quinoa, in particular, is a complete protein and offers more fiber, which slows carbohydrate absorption and results in a gentler effect on blood glucose. For more details on the best grains for blood sugar control, see the American Diabetes Association’s guide to whole grains and diabetes.

11. Energy Bars

Energy bars are popular among athletes, busy professionals, and anyone seeking a convenient snack, but many varieties are packed with hidden sugars and syrups. Ingredients like brown rice syrup, honey, cane sugar, and high-fructose corn syrup are frequently used to enhance flavor and texture, causing some bars to contain 20 grams or more of sugar per serving. According to Harvard T.H. Chan School of Public Health, these added sugars can cause rapid blood sugar spikes and subsequent crashes, undermining the bar’s reputation as a “healthy” fuel source.

In contrast, whole food snacks—such as a handful of nuts, a piece of fruit paired with nut butter, or plain Greek yogurt—provide a better balance of protein, fiber, and healthy fats, which help maintain stable blood sugar levels. When choosing an energy bar, look for options with fewer than 6 grams of sugar, at least 3 grams of fiber, and a short ingredient list focused on whole foods. For more information on making smart snack choices, visit the American Diabetes Association’s snack guide.

12. Sushi Rice

Sushi is often considered a light and healthy meal, but the rice that forms its base can be a hidden source of rapid blood sugar spikes. Sushi rice is made from short-grain white rice, which already has a high glycemic index, but it’s also seasoned with sugar and vinegar to give it the classic sticky texture and tangy flavor. According to Healthline, a single sushi roll can contain one or more teaspoons of added sugar, further elevating its glycemic impact.

The combination of refined rice and added sugars leads to swift increases in blood glucose, especially when consuming multiple rolls in a sitting. For those mindful of blood sugar control, opt for sashimi (fish without rice), naruto rolls (wrapped in cucumber instead of rice), or request brown rice sushi, which has more fiber and a slightly gentler effect on glucose levels. Balancing sushi with edamame, miso soup, or a seaweed salad can help reduce the overall glycemic load. For more tips on healthy sushi choices, check out the American Diabetes Association’s guide to eating out.

13. Rice Cakes

Rice cakes are a popular low-calorie snack often perceived as a healthy option for weight management. However, their high glycemic index (GI)—which can reach 82 or higher—means they are quickly digested and absorbed, causing rapid spikes in blood sugar levels. According to the University of Sydney’s Glycemic Index database, rice cakes are among the highest GI foods, making them a poor choice for those managing diabetes or aiming for steady energy levels.

The puffing process used to make rice cakes strips away much of the original grain’s fiber and nutrients, resulting in a product that is mostly simple carbohydrates. Pairing rice cakes with proteins or healthy fats, such as nut butter or hummus, can help slow their impact, but whole food alternatives are preferable. Snacks like apple slices with almond butter, carrot sticks with hummus, or a handful of nuts provide more fiber, nutrients, and satiety while supporting stable blood sugar. For more information on healthy snacking for blood sugar management, visit the American Diabetes Association’s snack guide.

14. Sweetened Plant Milks

Plant-based milks such as almond, oat, and soy have surged in popularity as dairy alternatives, but many flavored or sweetened versions are loaded with added sugars. For example, one cup of sweetened vanilla almond milk can contain up to 16 grams of sugar, comparable to a serving of regular soda, as noted by Harvard T.H. Chan School of Public Health. Oat milk, in particular, has a naturally higher carbohydrate content, and sweetened varieties can amplify the blood sugar spike even further.

Unsweetened plant milks, on the other hand, typically contain less than 1 gram of sugar and have a much milder effect on blood glucose. It’s essential to read nutrition labels carefully and choose unsweetened varieties, especially for those looking to maintain stable blood sugar levels. For added flavor without the sugar, try adding a dash of cinnamon or vanilla extract at home. For a more detailed comparison of plant milks and their health impacts, visit Healthline’s guide to dairy and plant-based milks.

15. Store-Bought Hummus

Hummus is often touted as a healthy snack or spread, thanks to its base of protein- and fiber-rich chickpeas. However, many store-bought hummus brands include added sugars and starchy fillers like maltodextrin or modified food starch, which can significantly raise the carbohydrate content and spike blood sugar. According to Eat This, Not That!, some commercial varieties contain as much as 6-8 grams of carbs per two-tablespoon serving, with a portion of those coming from added sugars.

Homemade hummus, by contrast, is typically made by blending chickpeas with olive oil, tahini, lemon juice, and garlic—without unnecessary sugars or fillers. This results in a snack that is lower in net carbs and less likely to cause a rapid increase in blood glucose. When buying hummus, always check the nutrition label and ingredient list, opting for brands that contain only whole-food ingredients and no added sweeteners. Alternatively, making your own hummus at home allows for full control over what goes in. For tips on preparing healthy hummus, see Healthline’s breakdown of hummus and its health benefits.

16. Instant Oatmeal Packets

Instant oatmeal packets are a popular breakfast choice for their convenience, but many varieties are loaded with added sugars and contain highly processed oats that digest quickly. Flavored packets can have 10-15 grams of added sugar per serving, which can rapidly elevate blood sugar levels. According to Harvard T.H. Chan School of Public Health, the processing of instant oats strips away much of the fiber, causing the body to absorb their carbohydrates at a faster rate than less-processed oats.

In contrast, steel-cut oats or old-fashioned rolled oats have a lower glycemic index and retain more natural fiber, leading to a slower, steadier release of glucose into the bloodstream. For better blood sugar control, opt for unsweetened oatmeal and add your own toppings, such as fresh berries, nuts, or a sprinkle of cinnamon, to enhance both flavor and nutrition. Always check the ingredient list for hidden sugars and artificial flavors. For more information on choosing the healthiest oats for blood sugar management, see Healthline’s guide to different oat varieties.

17. Canned Tomato Soup

Canned tomato soup is a pantry staple for many, but it can harbor significant amounts of added sugars and refined starches. Manufacturers often add sugar to balance the acidity of tomatoes, with some brands containing up to 12 grams of sugar per cup, according to Eat This, Not That!. Additionally, starches such as cornstarch or modified food starch are used to thicken the soup, further increasing its carbohydrate load and glycemic impact.

Homemade tomato soup, by comparison, allows for greater control over the ingredients and typically contains little to no added sugar, relying on the natural sweetness of ripe tomatoes and aromatic herbs for flavor. To keep blood sugar levels steady, prepare soup at home using fresh tomatoes, onions, garlic, and spices, and avoid sweetened or thickened varieties. When choosing canned options, always read the nutrition label and ingredient list, opting for products with minimal added sugars and recognizable, whole-food ingredients. For more information about healthy soup choices, visit Healthline’s guide to choosing healthy canned soups.

18. Sports Drinks

Sports drinks are often marketed as healthy beverages for active individuals, but many are packed with sugars and high-glycemic additives designed for rapid energy replenishment. Brands like Gatorade and Powerade can contain up to 34 grams of sugar per 20-ounce bottle, which is comparable to many soft drinks, according to the CDC. These sugars and additives, such as glucose syrup and maltodextrin, are quickly absorbed, leading to swift spikes in blood sugar—a significant concern for those managing or aiming to prevent diabetes.

For most people, the electrolytes and carbohydrates in sports drinks are unnecessary unless engaging in prolonged, intense physical activity. Water remains the best option for daily hydration. For a healthy alternative after exercise, try infusing water with slices of citrus, cucumber, or fresh herbs for flavor without added sugars. Coconut water, in moderation, can also be a natural option, but always check for unsweetened varieties. For more advice on healthy hydration, visit Harvard T.H. Chan School of Public Health’s guide to water and beverages.

19. Acai Bowls

Acai bowls have become a popular choice at juice bars and cafés, celebrated for their antioxidant-rich acai berry base. However, these bowls often carry a surprisingly high sugar load, largely due to the addition of sweetened acai puree, fruit juices, granola, honey, and an assortment of sugary toppings. According to Healthline, a typical commercial acai bowl can contain between 50 and 80 grams of sugar per serving, surpassing the sugar content of many desserts and rivaling that of a large soda.

To enjoy acai bowls without the blood sugar spike, be mindful of portion sizes and toppings. Opt for unsweetened acai puree as the base, and limit high-sugar toppings like granola, dried fruits, and honey. Instead, load your bowl with fresh berries, seeds, and a handful of nuts for extra fiber and healthy fats, which can help moderate the glycemic response. If you’re making acai bowls at home, control the ingredients and keep serving sizes modest. For more information and tips on building a healthier acai bowl, visit Eat This, Not That!’s guide to acai bowls.

20. Flavored Instant Coffee Drinks

Flavored instant coffee drinks and pre-made lattes are popular for their convenience and appealing taste, but they often hide significant amounts of added sugar. Many instant coffee mixes, such as flavored cappuccinos or mochas, can contain 15-25 grams of sugar per serving, while bottled or canned coffee beverages may have even more. According to the CDC, these drinks can rival or exceed the sugar content of a typical soda, leading to rapid increases in blood glucose.

In stark contrast, black coffee contains virtually no calories or sugar and has no significant effect on blood sugar when consumed without sweeteners or creamers. For those who prefer a bit of flavor, consider adding a dash of cinnamon or a splash of unsweetened plant milk. Always check nutrition labels when purchasing instant coffee mixes or ready-to-drink lattes, and opt for unsweetened or “lightly sweetened” versions when possible. For more information about coffee and its impact on health, visit Healthline’s comprehensive guide to coffee.

21. Fruit Juices

Fruit juices, even when labeled as 100% juice with no added sugars, can cause rapid spikes in blood sugar due to their high concentration of natural sugars and lack of fiber. A single cup of orange juice, for instance, contains about 21 grams of sugar, nearly equivalent to the sugar found in some sodas, according to Harvard T.H. Chan School of Public Health. Without the fiber naturally present in whole fruit, juice is absorbed quickly, resulting in a sharp glycemic response.

Consuming whole fruit, on the other hand, provides not only natural sugars but also fiber, vitamins, and minerals. The fiber in whole fruit slows digestion and sugar absorption, leading to a more gradual impact on blood glucose levels. For those managing blood sugar, it’s best to limit fruit juice consumption, opting for water or whole fruit instead. If you do choose juice, stick to small portions (no more than 4 ounces at a time) and avoid juices with added sugars. For more on the effects of fruit juice and healthier choices, visit the American Diabetes Association’s fruit and diabetes guide.

22. Vegan Desserts

Vegan desserts are often seen as healthier simply because they exclude animal products, but many rely on high amounts of sugar and refined flours to achieve the desired sweetness and texture. Ingredients such as cane sugar, agave syrup, maple syrup, white flour, and starches are commonly used in vegan cookies, cakes, and brownies. According to Healthline, these substitutes can cause blood sugar spikes similar to, or even greater than, their traditional counterparts, particularly when consumed in large portions.

When choosing vegan sweets, ingredient awareness is essential. Look for recipes or products that use whole grain flours, nut meals, or coconut flour, and opt for natural sweeteners like dates or fruit in moderation. Including healthy fats, nuts, or seeds can help slow the absorption of sugar and provide longer-lasting satiety. Always read labels and be cautious of terms like “organic” or “natural,” which don’t necessarily mean lower sugar or healthier overall. For more tips on making or selecting healthier vegan treats, visit EatingWell’s guide to healthy vegan desserts.

23. Protein Shakes

Protein shakes are often marketed as a healthy, muscle-building option for people on the go, but many commercial varieties contain significant amounts of sugar and fast-digesting carbohydrates. Popular brands frequently add ingredients like maltodextrin, fructose, and cane sugar to improve taste and texture, resulting in some shakes containing 20 grams or more of sugar per serving. According to Healthline, these added sugars can quickly spike blood sugar levels, undermining the intended health benefits—especially for those managing diabetes or prediabetes.

Comparing protein shake brands is essential. Look for options with less than 5 grams of sugar per serving, higher fiber content, and minimal artificial additives. Choose shakes based on whey, pea, or hemp protein isolates, and avoid those with high-glycemic fillers. Making homemade protein shakes using unsweetened protein powder, water or unsweetened plant milk, and whole foods like berries or spinach can offer better blood sugar control and nutritional value. Always read ingredient labels carefully to avoid hidden sugars and unnecessary carbohydrates. For more guidance, see Eat This, Not That!’s list of healthy protein shakes.

24. Vegetable Chips

Vegetable chips are frequently marketed as a healthier alternative to traditional potato chips, but many commercial varieties are still high in starch, fat, and sodium. Most store-bought veggie chips are made from starchy vegetables such as sweet potatoes, beets, or taro, and are often fried in oil—much like regular potato chips. According to Healthline, these chips are rapidly digested and can cause quick blood sugar spikes, offering little advantage over standard snacks in terms of glycemic impact.

Even when labeled “natural,” veggie chips may contain added starches and preservatives, further diminishing their health appeal. For those seeking a truly healthful snack, opt for air-baked or dehydrated versions with minimal added oil and salt, or make your own at home. Better yet, snack on whole, raw, or lightly roasted vegetables such as carrot sticks, bell pepper slices, or snap peas, which provide more fiber, nutrients, and satiety while helping to maintain stable blood sugar levels. For more on evaluating and choosing healthy snacks, see EatingWell’s article on veggie chips.

25. Bran Muffins

Bran muffins are often seen as a nutritious breakfast or snack option due to their fiber content and association with “whole grain” eating. However, many commercial bran muffins contain significant amounts of added sugars, syrups, and refined flours to improve taste and texture. According to Healthline, a typical store-bought bran muffin can deliver 20-30 grams of sugar per serving—comparable to a slice of cake—making it a hidden source of blood sugar spikes.

Homemade bran muffins allow for better control over ingredients, enabling you to cut back on sugar and use whole wheat flour or oat bran for added fiber. You can further reduce the glycemic impact by including nuts, seeds, or chopped fruit, and by sweetening naturally with mashed banana or applesauce. Always check ingredient labels on commercial muffins for hidden sugars like high-fructose corn syrup, molasses, or cane sugar. For more tips on baking healthier muffins at home, visit EatingWell’s healthy bran muffin recipe.

26. Sweet Corn

Sweet corn is a popular vegetable, praised for its natural sweetness and versatility in a range of dishes. However, it is important to recognize that sweet corn is high in both natural sugars and starches, which can significantly raise blood sugar levels when eaten in typical portions. A single ear of corn contains about 17 grams of carbohydrates, much of which is sugar and rapidly digestible starch, according to the USDA FoodData Central. This makes sweet corn more similar in glycemic impact to starchy foods like potatoes and bread than to non-starchy vegetables.

In contrast, non-starchy vegetables such as leafy greens, broccoli, and bell peppers are much lower in carbohydrates and have a far gentler effect on blood sugar. These veggies provide fiber, vitamins, and minerals without the quick glucose rise. For those looking to manage blood sugar, it’s wise to treat sweet corn as a starchy side rather than a free vegetable, and to balance meals by loading up on non-starchy vegetables. For more about the difference between starchy and non-starchy vegetables, visit the American Diabetes Association’s guide to non-starchy vegetables.

27. Crackers

Crackers are a convenient snack and are often marketed as healthy, especially when labeled “whole grain” or “multigrain.” However, many cracker brands—regardless of their grain source—are made from finely ground flours and starches that digest quickly, leading to rapid spikes in blood sugar. According to Healthline, even whole grain crackers can have a high glycemic index if they contain added sugars or lack substantial fiber.

To make smarter choices, carefully read ingredient labels and nutrition facts. Look for crackers with whole grains listed as the first ingredient, at least 3 grams of fiber per serving, and minimal added sugars or starches like potato or tapioca starch. Avoid products with “enriched” or “refined” flours, which indicate further processing and a greater blood sugar impact. For a healthier snack, pair a small serving of high-fiber crackers with protein-rich toppings like hummus, nut butter, or cheese to slow carbohydrate absorption. For more tips on choosing the healthiest crackers, visit EatingWell’s list of the healthiest crackers.

28. Gluten-Free Pasta

Gluten-free pasta is often chosen by those with celiac disease, gluten sensitivity, or those seeking perceived health benefits, but many varieties are primarily made from rice or corn flour. These refined starches digest quickly and can cause sharp blood sugar spikes, much like traditional white pasta. According to Healthline, rice- and corn-based gluten-free pastas are low in fiber and protein, meaning their carbohydrates are rapidly absorbed and lead to a higher glycemic impact.

In contrast, legume-based gluten-free pastas—such as those made from lentils, chickpeas, or black beans—offer more fiber and protein per serving, which help slow digestion and moderate post-meal blood sugar rises. When shopping, check nutrition labels for fiber and protein content, and aim for products with at least 3 grams of fiber and 6 grams of protein per serving. Avoid those with added starches or minimal nutritional value. For a closer look at the healthiest gluten-free pasta options, visit EatingWell’s review of gluten-free pasta brands.

29. Low-Fat Salad Dressings

Low-fat salad dressings are commonly chosen by health-conscious consumers looking to cut calories, but many of these products compensate for the lack of fat with added sugars and starches to enhance flavor and texture. According to Healthline, certain low-fat dressings can contain up to 8 grams of sugar per two-tablespoon serving, which can contribute to rapid blood sugar spikes—especially when combined with other carbohydrate-rich salad ingredients.

Reading nutrition labels is crucial: look for dressings with minimal added sugars, opting for those made with olive oil, vinegar, herbs, and spices. Making salad dressing at home is a simple and superior alternative, allowing you to control the ingredients and avoid hidden sugars and additives. Combine extra-virgin olive oil, vinegar or lemon juice, mustard, and your favorite herbs for a flavorful and healthy option. Homemade dressings not only support better blood sugar control but also add wholesome fats, which can help slow the absorption of any carbohydrates in your meal. For more tips and recipes, visit EatingWell’s healthy salad dressing recipes.

30. Applesauce

Applesauce is often given to children and adults alike as a convenient and seemingly healthy snack, but not all applesauce is created equal. Sweetened varieties typically contain added sugars—sometimes as much as 24 grams per serving, comparable to many desserts—according to Healthline. Even unsweetened applesauce, while free of added sugars, is still a processed food that lacks the fiber found in whole apples. The processing breaks down the apple’s structure, increasing its glycemic load and causing sugars to be absorbed more quickly.

This means both sweetened and unsweetened applesauce can raise blood sugar more rapidly than eating a whole apple, especially when consumed in large amounts or without balancing proteins or fats. For better blood sugar control, opt for whole, unpeeled apples or pair unsweetened applesauce with nuts or seeds to slow sugar absorption. Always read ingredient labels to avoid hidden sugars and consider making homemade applesauce with no added sweeteners. For more guidance on choosing fruit snacks wisely, visit EatingWell’s applesauce nutrition guide.

31. Barley

Barley is frequently added to soups and salads for its chewy texture and reputation as a wholesome whole grain. While it does provide fiber, vitamins, and minerals, barley is still relatively high in carbohydrates, with around 44 grams per cooked cup, according to the USDA FoodData Central. Its glycemic index varies depending on the type—pearled barley has a moderate GI of about 53, while hulled barley is lower, but both can still cause blood sugar rises if consumed in large amounts or without balance.

Compared to other whole grains like quinoa or farro, barley’s glycemic index is moderate but its carbohydrate load remains significant. To better manage blood sugar, combine barley dishes with plenty of non-starchy vegetables, lean proteins, or healthy fats. Limit portion sizes, especially in soups or salads where barley can be a hidden carbohydrate source. For those especially sensitive to blood sugar swings, consider lower-carb grains or pseudo-grains such as bulgur or wild rice. For more details on how barley and other grains affect blood sugar, see Healthline’s guide to barley nutrition.

32. Sweet Potatoes

Sweet potatoes are widely celebrated for their high vitamin A content, antioxidants, and fiber. However, they are still a starchy root vegetable, with a medium to high glycemic index—especially when baked or mashed. One medium sweet potato contains about 24 grams of carbohydrates, which can lead to elevated blood sugar if not consumed thoughtfully, according to Healthline. The way sweet potatoes are prepared significantly affects their glycemic impact; baking or mashing increases the glycemic index, while boiling them results in a lower GI and a slower rise in blood sugar.

Portion control is essential for those concerned about blood sugar spikes. Stick to half of a medium sweet potato per meal and pair it with non-starchy vegetables, lean proteins, or healthy fats to help moderate glucose absorption. Roasting sweet potato wedges with the skin on also preserves more fiber and nutrients. While sweet potatoes can fit into a balanced diet, enjoy them in moderation and be mindful of preparation methods. For more tips on how to include sweet potatoes in a blood sugar-friendly way, visit the American Diabetes Association’s guide to vegetables and diabetes.

33. Peas

Peas are often grouped with other green vegetables, but nutritionally, they stand apart due to their higher natural sugar and starch content. One cup of green peas contains about 14 grams of carbohydrates, including 6 grams of natural sugars, making them significantly higher in carbs than leafy greens or cruciferous vegetables like spinach or broccoli, which typically contain less than 5 grams of carbohydrates per cup, according to USDA FoodData Central. This higher carbohydrate load means peas can cause a quicker rise in blood sugar compared to many other non-starchy vegetables.

Despite this, peas remain a nutritious choice, providing fiber, protein, vitamins, and minerals. To keep blood sugar in check, enjoy peas in moderate portions—about half a cup per serving—and combine them with lower-carb vegetables and lean proteins to create a balanced plate. Avoid relying on peas as your main vegetable at meals if you are especially sensitive to blood sugar spikes. For more information on how peas and other vegetables impact blood sugar, visit the American Diabetes Association’s guide to non-starchy vegetables.

34. Dates

Dates are frequently promoted as a natural sweetener in many health foods and “clean” snack bars, thanks to their chewy texture and rich, caramel-like flavor. However, dates are extremely high in natural sugars; just two Medjool dates provide around 32 grams of sugar, according to USDA FoodData Central. This sugar concentration is much higher than most other fruits, making dates a potent source of quick energy—but also a food that can cause a rapid spike in blood glucose.

Manufacturers often use dates to bind or sweeten “no added sugar” or “natural” snack bars, energy balls, and desserts. While dates do offer fiber, antioxidants, and essential minerals, their impact on blood sugar means they should be consumed in moderation—especially by those managing diabetes or prediabetes. Limit yourself to one or two dates at a time and consider pairing them with nuts or seeds to slow absorption. For more information about dates and their effects on blood sugar, visit Healthline’s guide to dates and their health benefits.

35. Honey

Honey is often viewed as a healthier, more natural alternative to table sugar, but its impact on blood sugar should not be underestimated. Composed of roughly equal parts glucose and fructose, honey is rapidly absorbed by the body, leading to a swift increase in blood glucose levels. According to Healthline, honey has a glycemic index of 58, which is similar to table sugar (sucrose) and only slightly lower than maple syrup.

While honey does offer trace vitamins, minerals, and antioxidants not found in white sugar, its caloric and carbohydrate content is nearly identical—one tablespoon contains about 17 grams of sugar. Maple syrup is also high in sugar but has a slightly lower glycemic index, though the difference is minimal in practical terms. For individuals managing blood sugar, all sweeteners—including honey—should be used sparingly and never as a “free” food. Read labels on “natural” or “health” products, as honey is often used as a sweetener in granolas, cereals, and snack bars. For more on how honey compares with other sweeteners, see Medical News Today’s analysis of honey and sugar.

36. Muesli

Muesli is often perceived as a wholesome breakfast option, featuring a blend of oats, nuts, seeds, and dried fruit. However, many packaged muesli brands contain added sugars, sweetened dried fruits, and even syrups, all of which can contribute to rapid increases in blood sugar. According to Healthline, some commercial muesli products provide up to 15 grams of sugar per serving, making them more similar to sweetened cereals than truly healthful choices.

The high proportion of refined oats and dried fruit in muesli also means a high glycemic load—especially when served with fruit juice or sweetened yogurt. To keep your breakfast blood sugar-friendly, consider making your own muesli at home. Use unsweetened rolled oats, limit dried fruit, and add nuts, seeds, or a sprinkle of cinnamon for natural flavor and added fiber. This approach allows you to control the sugar content and increase the nutritional value. For step-by-step recipes and more information on muesli’s nutritional impact, visit EatingWell’s guide to muesli nutrition and benefits.

37. Fruit-Flavored Water

Fruit-flavored waters are marketed as a refreshing, healthy alternative to soda, but many varieties are loaded with added sugars or artificial sweeteners. Some bottled flavored waters contain up to 13 grams of sugar per serving, which can quickly elevate blood sugar and contribute to excess calorie intake, according to Healthline. Even “diet” or “zero-calorie” options often use sweeteners like sucralose or aspartame, which may still affect appetite and, for some individuals, insulin response.

To avoid hidden sugars and questionable additives, always check the ingredient list and nutrition facts before purchasing. Look for waters that are truly unsweetened and free of artificial flavors—ideally those that use only natural fruit extracts or essences for flavor. Alternatively, make your own fruit-infused water at home by adding slices of citrus, berries, cucumber, or fresh herbs to a pitcher of water. This provides flavor without the risk of added sugars or sweeteners. For more guidance on evaluating flavored waters and making healthier hydration choices, visit EatingWell’s article on flavored water.

38. Roasted Chickpeas

Roasted chickpeas have become a popular snack, thanks to their satisfying crunch and high protein content. However, many commercial roasted chickpea products contain added sugars, refined starches, or even honey coatings to enhance flavor and texture. According to Healthline, these additions can significantly increase the glycemic impact of the snack, leading to faster blood sugar spikes compared to plain, boiled chickpeas.

Roasting itself does not inherently increase the glycemic index of chickpeas, but the inclusion of sweet or starchy coatings often does. Always check ingredient lists for added sugars, syrups, or starches when purchasing packaged roasted chickpeas. For a healthier option, prepare your own at home using canned or cooked chickpeas, a drizzle of olive oil, and spices like paprika, cumin, or garlic—without added sugars. Fresh or boiled chickpeas are naturally lower on the glycemic index and provide steady energy, fiber, and plant-based protein. For more on the nutritional differences and benefits of chickpeas, visit EatingWell’s guide to chickpeas.

39. Canned Fruit

Canned fruit is a convenient pantry staple, but many varieties are packed in heavy or light syrup, significantly increasing their sugar content. Fruits canned in syrup can contain up to 25 grams of added sugar per half-cup serving, turning a healthy snack into a blood sugar hazard, as noted by Healthline. The syrup not only adds empty calories but also leads to rapid spikes in blood glucose levels—especially problematic for those with diabetes or anyone striving to avoid hidden sugars.

For a better option, choose canned fruit labeled “in 100% juice” or “in water,” which avoids added sugars and preserves more of the fruit’s original nutritional value. Always drain and rinse canned fruit to further reduce excess sugar. Whenever possible, opt for fresh or frozen fruit, which naturally contains fiber and nutrients without the risk of syrupy additives. Carefully reading labels and ingredient lists is essential to ensure you’re making a blood sugar-friendly choice. For additional tips on choosing the healthiest canned fruits, visit EatingWell’s guide to canned fruit.

40. Soup Crackers

Soup crackers, such as oyster crackers and saltines, are a classic accompaniment to soups and stews, but they’re typically made from refined white flour and contain little fiber or protein. This combination means they digest rapidly, causing quick spikes in blood sugar—especially when paired with carbohydrate-rich soups like tomato or potato. According to Healthline, even a small handful of these crackers can add 20 grams or more of fast-acting carbohydrates to a meal.

The high sodium content in soup crackers can also contribute to increased thirst and water retention, further complicating blood sugar management for some individuals. For a healthier alternative, seek out whole grain or seed-based crackers with at least 3 grams of fiber per serving, or try roasted chickpeas, air-popped popcorn, or sliced raw veggies for a crunchy soup topping. These choices offer more nutrients, slower carbohydrate absorption, and better blood sugar stability. Always read ingredient labels and opt for snacks with simple, whole-food ingredients. For more on choosing fiber-rich, blood sugar-friendly crackers, visit EatingWell’s healthiest cracker recommendations.

41. Trail Mix

Trail mix is often marketed as a healthy, energy-boosting snack, but many commercial varieties contain a high proportion of dried fruit, chocolate, and even candy pieces, resulting in a substantial sugar surge. A typical handful can provide 15-20 grams of sugar—much of it from sweetened dried fruit and chocolate—according to Healthline. These quick-digesting sugars can rapidly raise blood glucose, especially for those snacking mindlessly or consuming large portions.

For a more blood sugar-friendly trail mix, focus on unsweetened, nut-based blends. Choose raw or dry-roasted nuts and seeds, and limit or eliminate dried fruit and chocolate. If you enjoy some sweetness, opt for a small amount of unsweetened dried fruit and pair it with plenty of fiber-rich nuts to slow sugar absorption. Always check labels to avoid added sugars, syrups, or candy coatings. Making your own trail mix at home gives you full control over the ingredients and portion sizes. For more ideas on assembling healthy, low-sugar trail mixes, visit EatingWell’s trail mix recipes.

42. Flavored Nut Butters

Flavored nut butters, such as chocolate, honey, or maple peanut and almond butters, are popular spreads and snack additions but often contain significant amounts of added sugar. Many processed versions pack in sweeteners like cane sugar, honey, or syrups to enhance taste and appeal, adding 3-6 grams of sugar—or more—per tablespoon. According to Healthline, these added sugars can quickly raise blood sugar levels, especially when nut butter is consumed on toast, in sandwiches, or with fruit.

In contrast, natural nut butters are made with just nuts and sometimes a pinch of salt, offering healthy fats, protein, and fiber without the glycemic impact of refined sugars. When shopping for nut butter, check the ingredient list for added sugars and opt for products with only nuts (and possibly salt) listed. Making your own nut butter at home is another way to ensure purity and control sweetness. For a sweet touch, try adding cinnamon or a few mashed berries instead of sugar. For more information on choosing the healthiest nut butters, visit EatingWell’s guide to the best peanut butters.

43. Plant-Based Burgers

Plant-based burgers have surged in popularity as a meat-free alternative, but many commercial patties contain added starches and sugars to improve texture, flavor, and browning. Ingredients like potato starch, rice flour, and dextrose are commonly found in these products, increasing their carbohydrate content and potential to spike blood sugar. According to Healthline, some plant-based burgers provide between 8 and 15 grams of carbohydrates per patty—much higher than a traditional beef burger, which contains virtually no carbs.

Additionally, some brands include added sugars or syrup derivatives to enhance taste and color, further contributing to blood sugar concerns. When selecting a plant-based burger, always check the nutrition facts panel and ingredient list. Opt for products with whole food ingredients, higher protein, and more fiber, and limit those with a long list of starches or sweeteners. Homemade veggie burgers made from beans, lentils, and vegetables can be a healthier choice. For more information and a comparison of popular plant-based burger options, visit EatingWell’s review of plant-based burgers.

44. Sweetened Nut Milks

Sweetened nut milks—such as almond, cashew, and macadamia varieties—are widely available as dairy alternatives, but many contain substantial amounts of added sugar. Flavored options like vanilla or chocolate almond milk can have up to 16 grams of sugar per cup, similar to the sugar content found in some sodas, according to Healthline. This high sugar load can cause rapid spikes in blood glucose, especially if nut milk is consumed with breakfast cereals, smoothies, or used in coffee drinks.

Unsweetened nut milks, on the other hand, typically contain less than 1 gram of sugar per serving and have a far milder effect on blood sugar. When shopping for plant-based milks, always read the nutrition label and ingredient list to ensure you’re choosing unsweetened varieties. You can enhance the flavor of unsweetened nut milks at home with natural additions like cinnamon, vanilla extract, or a handful of berries. For more information and comparisons between sweetened and unsweetened nut milks, visit EatingWell’s guide to the best almond milks.

45. Low-Fat Fruit Yogurts

Low-fat fruit yogurts are a popular choice for those seeking a seemingly healthy snack or breakfast, but the removal of fat often results in the addition of significant amounts of sugar to enhance flavor and texture. According to Healthline, some low-fat fruit yogurts contain 15-25 grams of sugar per serving, much of it from added sweeteners rather than naturally occurring milk sugars or fruit. This sugar content can cause rapid spikes in blood sugar, diminishing the potential health benefits of yogurt’s probiotics and protein.

To make a healthier choice, carefully read nutrition and ingredient labels. Look for yogurts with less than 10 grams of total sugar per serving, and avoid products where sugar or syrup is one of the first ingredients listed. Opt for plain, unsweetened yogurt varieties—Greek or regular—and add your own fresh fruit or a sprinkle of cinnamon for natural sweetness. This approach helps you control both sugar content and flavor. For more tips on choosing the healthiest yogurts, visit EatingWell’s yogurt guide for blood sugar management.

46. Baked Beans

Baked beans are often included in meals as a source of plant-based protein and fiber, but many canned varieties contain significant amounts of added sugars. Manufacturers commonly use brown sugar, molasses, or even high-fructose corn syrup to achieve the signature sweet flavor, resulting in 10-15 grams of sugar per half-cup serving, according to Healthline. This addition transforms a nutritious food into one that can cause rapid blood sugar spikes, especially when consumed in large portions or alongside other carbohydrate-rich foods.

Homemade baked beans provide a healthier alternative, as you can control the amount and type of sweetener used. By using less or no added sugar and relying on the natural sweetness of tomatoes and spices, homemade versions offer all the fiber and protein benefits of beans with much less glycemic impact. When choosing canned baked beans, read labels carefully and look for products with the lowest added sugar content or those labeled “no sugar added.” For more information and tips on making your own healthier baked beans, visit EatingWell’s healthy baked beans recipe.

47. Corn Tortillas

Corn tortillas are often considered a healthier alternative to flour tortillas, thanks to their whole grain base and lower fat content. However, they are still primarily composed of starch, with one 6-inch tortilla containing about 12-15 grams of carbohydrates, according to USDA FoodData Central. When consumed in multiples—as is common in tacos or enchiladas—the carbohydrate load quickly adds up, potentially leading to noticeable spikes in blood sugar, especially for those with insulin resistance or diabetes.

Portion control is essential; try to limit yourself to one or two tortillas per meal and pair them with high-fiber fillings such as beans, vegetables, or lean proteins to help slow carbohydrate absorption. For even better blood sugar control, look for tortillas made with added chia, flax, or other seeds, or try low-carb tortillas made from almond or coconut flour. Lettuce wraps or collard green leaves can also be excellent, nutrient-rich alternatives for holding taco or wrap fillings. For more ideas on healthy tortilla and wrap options, visit EatingWell’s roundup of the healthiest tortillas.

48. Frozen “Diet” Meals

Frozen “diet” meals are marketed as convenient options for weight loss or portion control, but many are filled with added sugars and highly processed carbohydrates to enhance flavor and shelf life. Common ingredients include white rice, refined pasta, potato starch, and sweeteners such as corn syrup or maltodextrin. According to Healthline, these processed carbs can cause quick blood sugar spikes, while added sugars—sometimes hidden in sauces or dressings—further compromise the meal’s health value.

While calorie counts may be low, the lack of fiber and the prevalence of fast-digesting carbs can leave you unsatisfied and prone to further snacking. For better blood sugar management and overall nutrition, consider preparing meals at home using whole foods: lean proteins, legumes, whole grains, and plenty of non-starchy vegetables. Batch cooking or meal prepping can make healthy eating just as convenient as grabbing a frozen meal. Always read labels carefully when shopping for frozen entrées, and choose those with fewer processed ingredients, more fiber, and less added sugar. For more information and tips on healthy meal prep, visit EatingWell’s meal prep recipes for blood sugar control.

49. Sweetened Breakfast Cereals

Many breakfast cereals, including those marketed as “healthy” or “whole grain,” are packed with added sugars and refined grains. Brands often highlight their cereal’s fiber or vitamin content, but a closer look at nutrition labels reveals that some varieties contain 10-20 grams of sugar per serving—sometimes more, especially in granola or “protein” cereals. According to Harvard T.H. Chan School of Public Health, these fast-acting carbohydrates and sugars can cause a rapid spike in blood glucose, followed by a crash that leaves you hungry and craving more sugar soon after breakfast.

To better manage blood sugar, choose cereals with at least 3-5 grams of fiber and less than 6 grams of sugar per serving. Look for whole grains at the top of the ingredient list, and avoid cereals with added syrups, honey, or fruit concentrates. Consider unsweetened options like plain oatmeal, bran flakes, or shredded wheat, and add natural sweetness from fresh fruit, cinnamon, or a sprinkle of nuts. For more guidance on selecting the healthiest breakfast cereals, visit EatingWell’s list of low-sugar cereals.

50. Restaurant Salads with Sweet Dressings

Restaurant salads are often marketed as healthy choices, but many come topped with ingredients and dressings that are high in added sugars. Glazed nuts, dried cranberries, candied bacon, or crunchy noodles can add significant sugar and refined carbs. The real culprit, however, is often the dressing: popular options like honey mustard, raspberry vinaigrette, or Asian sesame can contain 6-12 grams of sugar or more per serving. According to Healthline, these sweet dressings can turn a nutritious salad into a silent blood sugar killer, undermining your healthy intentions.

To keep salads truly healthy, customize your order whenever possible. Ask for dressing on the side, so you can control the amount used, or opt for oil and vinegar, lemon juice, or a simple vinaigrette with no added sugar. Choose whole-food toppings like grilled chicken, beans, seeds, or fresh vegetables instead of sweetened or fried add-ons. Reading menu descriptions carefully and asking about dressings can help you avoid hidden sugars. For more tips on making healthier restaurant salad choices, visit EatingWell’s guide to restaurant salads.

Conclusion

Recognizing the hidden blood sugar risks in everyday “healthy” foods is essential for preventing and managing diabetes or prediabetes. Even foods marketed as wholesome can contain sugars and refined starches that disrupt glucose control. Regular screening for blood sugar levels, alongside mindful ingredient label reading and portion control, are key steps for safeguarding your health. Choose whole, minimally processed foods and prioritize fiber, healthy fats, and lean proteins to stabilize blood sugar. For additional guidance and screening resources, visit the CDC’s blood sugar management page. With informed choices and proactive habits, you can turn the tide against silent blood sugar killers in your diet.

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