15 Foods That Spike Your Blood Sugar Levels

It is vitally important that you keep your blood sugar levels in check if you have been diagnosed with prediabetes or diabetes. Even if you consider yourself a healthy person, maintaining the proper blood sugar levels will help prevent cravings and energy crashes. However, most people don’t really know which food can cause their blood sugar levels to spike. 

The 15 Foods That Raise Your Blood Sugar Levels

Even if you are aware of some of the foods that raise your blood sugar, a few of these culprits may still surprise you. There are even factors beyond your diet that can affect your blood sugar levels, such as sunburn, lack of sleep, gum disease, and certain nose sprays. [1] Today, however, we will be focusing on the 15 foods that affect your blood sugar levels. 

Read More: 10 Things That Happen To Your Body When You Stop Eating Sugar

Soft Drinks

Soft drinks are full of high fructose corn syrup, as well as other additional sugars that can result in a sudden spike in your blood glucose levels. [2] While some diet sodas may be free of calories, they still have the ability to affect your sensitivity to insulin. The sugar in sodas instantly hits your bloodstream, as sodas lack fiber, resulting in spikes and crashes. 

Bread

Some breads are healthier for you than others. Refined and white bread can significantly increase your blood sugar levels. On the other hand, the impact of whole-grain breads is more gradual due to their high fiber content. This helps to stabilize your blood sugar levels and provide a sustained energy source. 

Processed Food

Processed foods are dangerous as they usually contain refined carbs and hidden sugars that can result in blood sugar level spikes. [4] High-fructose corn syrup and sugars are often added to processed foods to extend shelf life and enhance the product’s flavor. Make sure to read the labels on processed foods to avoid any hidden sugars and carbs. 

White Rice

Despite its prevalence in many dishes, white rice is actually quite bad for you. It is high in carbs and low in fiber and is instantly digested and turned into glucose. Brown rice is a much healthier alternative as it contains more nutrients and fiber. This results in a steadier and slower blood sugar increase. 

Pasta

Pasta can also cause spikes in your blood sugar levels as it is produced from refined wheat flour. Similar to white rice, it lacks fiber and is high in carbohydrates, leading to quick digestion and glucose production. Pastas produced from whole grains or vegetables are far healthier alternatives. 

Flavored Coffee

Another food that is deceptively high in sugar is flavored coffee. Several very popular coffee drinks, including mochas, lattes, and frappuccinos, are filled with syrups and flavored sugars that can instantly result in blood sugar level spikes. To avoid spikes and crashes, rather choose natural sweeteners, almond milk, or black coffee. 

Junk Food

The fact that junk food is full of sugars, sodium, and unhealthy fats should not come as a surprise to anybody. Foods such as fried chicken, fries, and burgers are typically high in refined carbohydrates that are responsible for blood sugar level spikes. [3] Rather prepare healthy food at home than consume sugary junk food simply for the sake of convenience.

Fruit

This one may surprise you, as eating fruit is generally considered healthy. However, certain fruits contain loads of natural sugars that can negatively impact your blood sugar levels. Sugary fruits to avoid include tropical fruits such as bananas, pineapples, and mangos. To help stabilize your blood sugar, it’s recommended to pair your fruit with healthy fats or protein. 

Read More: Commercial Ketchup is Loaded with Added Sugar. Here’s How to Make Your Own

Potatoes

When made into fries, potatoes can result in a significant rise in your blood sugar levels. This is because the starchy carbs are quickly converted into glucose. However, if you are looking for a healthier alternative, try sweet potatoes. They have a lower glycemic index and contain more fiber than regular potatoes. 

Oat Milk

Many people use oat milk as a healthier alternative to dairy milk. However, oat milk is high in added sugars and carbohydrates, which can cause spikes in blood sugar if consumed in large quantities. If you want to try to minimize this impact, then rather buy unsweetened oat milk. 

Fruit Juice

Drinking fruit juice is another thing we all consider to be good for you. However, even 100% fruit juice can cause your blood sugar levels to spike. They don’t contain any of the fiber found in whole fruit and therefore, the sugar is instantly absorbed into your bloodstream. You can help minimize this impact by diluting your juice with some water. 

Read More: 14 Signs Your Blood Sugar Is Way Too High

Oatmeal

Many people include oatmeal in their list of “healthy” breakfast options. However, certain flavored instant varieties contain high levels of added sugars. Instant oats cause a quicker blood sugar rise than rolled or steel-cut varieties. To slow down your body’s rate of sugar absorption, add healthy fats and proteins to your oatmeal, such as seeds or nuts. 

Soup

Many pre-packaged or canned soups, especially those that include rice or pasta, contain high levels of added sugars and refined carbohydrates. As we have mentioned before, these ingredients result in a sudden spike in your blood sugar levels. Rather opt for a homemade soup made from lean proteins and fresh vegetables. 

Beans

While beans are typically regarded as healthy, certain types, like baked beans, often contain added sweeteners and sugars. These harmful additives can reduce the fiber benefits and lead to spikes in your blood sugar levels. Choosing plain, cooked beans and seasoning them yourself can help you maintain stable blood sugar levels.

Protein Bars

Protein bars may offer convenience, but many of these bars are loaded with added sugars and high-fructose corn syrup for taste. This can spike your blood glucose levels and undermine the benefits that proteins offer. Rather opt for bars with less added sugar and more fiber to maintain stable blood sugar levels while still enjoying the benefits of the protein boost.

Read More: 7 Early Warning Signs of High Blood Sugar