Managing blood sugar is essential for overall health, particularly for individuals with diabetes or prediabetes. While most people know to limit sweets and refined carbs, some seemingly healthy or unexpected foods can also cause significant blood sugar spikes. Here’s a look at ten lesser-known culprits and healthier alternatives to keep your blood sugar in check.
1. Whole-Wheat Bread
Whole-wheat bread is often marketed as a healthy choice, but many brands contain added sugars and refined flour that can raise blood sugar levels quickly. According to research published in the Journal of Nutrition, the glycemic index of whole-wheat bread is often comparable to that of white bread, making it less ideal for stable blood sugar control. Additionally, its glycemic index (GI) can still be relatively high.
Swap it with: Sprouted grain bread or whole-grain rye bread. These options are lower on the glycemic index and provide more fiber to slow digestion and stabilize blood sugar levels.
2. Granola
While granola seems like a wholesome breakfast or snack option, it’s often loaded with honey, sugar, or other sweeteners, leading to rapid blood sugar spikes. A study published in the Journal of Nutrition & Food Sciences revealed that many commercial granola brands contain up to 20 grams of sugar per serving, significantly impacting blood glucose levels.
Swap it with: Unsweetened muesli or a mix of plain oats, nuts, and seeds. Sweeten naturally with fresh fruit if needed.
3. Plant-Based Milk Alternatives
Many almond, oat, and rice milks contain added sugars to improve flavor. For example, a study by Consumer Reports found that certain brands of almond milk contain up to 7 grams of added sugar per cup, contributing to blood sugar spikes. Even unsweetened versions of oat milk can have a high glycemic load due to natural starches.
Swap it with: Unsweetened almond or soy milk. Always read labels to ensure no added sugars.
4. Fruit Juices
Even 100% fruit juice contains concentrated sugars and lacks the fiber found in whole fruits, leading to quick absorption and blood sugar spikes. A study published in the American Journal of Clinical Nutrition found that whole fruits have a significantly lower glycemic load compared to fruit juices, primarily due to their fiber content, which slows sugar absorption.
Swap it with: Whole fruits like apples, oranges, or berries. They provide fiber to slow sugar absorption and keep you feeling full.
5. Flavored Yogurt
Many flavored yogurts are packed with added sugars and syrups, even when marketed as low-fat or healthy options. For instance, a report from the British Medical Journal (BMJ) found that some commercial yogurts contain up to 13 grams of added sugar per serving, far exceeding recommended daily limits.
Swap it with: Plain Greek yogurt. Add fresh fruit or a drizzle of honey for natural sweetness without the added sugar.
6. Canned Soups
Canned soups often contain hidden sugars, especially varieties like tomato or sweet corn soup, which can elevate blood sugar unexpectedly. A nutritional analysis published in the Journal of Food Composition and Analysis highlights that many canned soups contain added sugars ranging from 2 to 6 grams per serving, which can contribute to glycemic spikes.
Swap it with: Homemade soups made with fresh vegetables, lean proteins, and herbs. This way, you control the ingredients and avoid hidden sugars.
7. Protein Bars
Many protein bars are marketed as healthy snacks but often contain high-fructose corn syrup, sugar alcohols, or other sweeteners that spike blood sugar. For example, a study published in Nutrients found that some protein bars contain up to 20 grams of added sugar, contributing to rapid blood sugar increases.
Swap it with: A handful of nuts and seeds or homemade energy bars using dates, oats, and nut butter for natural sweetness.
8. Dried Fruit
Dried fruits like raisins, apricots, and mangoes are highly concentrated sources of sugar, even without added sweeteners. According to a study in the Journal of Food Science, dried fruits can contain up to three times the sugar concentration of their fresh counterparts, significantly raising their glycemic index.
Swap it with: Fresh fruit or freeze-dried fruit with no added sugars. These options retain their natural fiber and nutrients without the sugar overload.
9. Rice Cakes
Rice cakes, often considered a healthy snack, are low in calories but high on the glycemic index (GI). The GI measures how quickly a food raises blood sugar levels. Rice cakes can cause a rapid spike in blood glucose due to their high GI, which has been linked to increased risks of insulin resistance and type 2 diabetes when consumed frequently (Slavin, 2005). The quick sugar surge can also lead to a subsequent energy crash, causing hunger to return sooner.
Swap it with: Whole-grain crackers or raw vegetable slices like cucumber or bell peppers paired with a protein-rich topping such as hummus or cottage cheese. Whole grains have a lower glycemic index, and the protein from toppings can help stabilize blood sugar levels, promoting satiety and sustained energy (Jenkins et al., 2002).
10. Energy Drinks
Energy drinks, even those labeled as “low-sugar” or “sugar-free,” often contain artificial sweeteners like aspartame or sucralose. Research indicates that artificial sweeteners can negatively affect blood sugar regulation, insulin sensitivity, and gut health (Suez et al., 2014). These substances may alter the gut microbiome, which plays a crucial role in metabolic processes, potentially contributing to weight gain and digestive issues over time.
Swap it with: Unsweetened green tea or water infused with lemon and mint. Green tea contains natural compounds like catechins, which can enhance fat oxidation and improve energy levels without the blood sugar spikes associated with energy drinks (Hursel et al., 2009). Hydrating with lemon and mint also supports digestion and provides a refreshing, low-calorie alternative.
Final Thoughts
Keeping blood sugar levels stable doesn’t mean giving up your favorite foods entirely. With mindful swaps, you can enjoy delicious and satisfying meals while supporting your health. Always check nutrition labels and opt for whole, minimally processed foods whenever possible. Small changes can make a big difference in managing blood sugar and improving overall well-being.
