6 Foods That Spike Your Blood Sugar the Most

Many foods - even those considered healthy - can significantly raise blood sugar levels, especially for people with diabetes or prediabetes. Here's a breakdown of six common culprits and how to minimize their effects.

1. Refined Carbohydrates

Foods like white bread, pasta, and white rice are made from refined grains that have had most of their fiber removed during processing. Since fiber slows down digestion, its absence means sugar enters the bloodstream quickly, causing spikes in blood glucose.

Better choices:  Whole grain products such as whole wheat bread, brown rice, quinoa, and buckwheat. If you still choose refined carbs, combine them with fiber-rich vegetables, healthy fats (like avocado or olive oil), and protein (like grilled chicken or tofu) to slow down absorption.

2. Sugary Beverages

Drinks like soda, sweetened iced tea, and even fruit juices are loaded with sugar and offer little to no nutritional value. They don't promote fullness and can lead to rapid blood sugar spikes.

Tip: Drink water, herbal teas, or unsweetened drinks instead.

3. Fast Food

Fast food items like burgers and fries not only contain high levels of fat and calories, but also refined carbs and added sugars—especially in sauces and buns.

If you indulge: Reduce sugary condiments and avoid oversized sides.

4. Certain Fruits

Fruits like mango, watermelon, grapes, and bananas are naturally high in sugar. While fruits are rich in nutrients and antioxidants, eating large amounts of high-sugar fruits may raise blood glucose levels.

Smart move: Stick to fresh, whole fruits and limit dried fruits, which are sugar-dense and easy to overeat.

5. Milk Alternatives

Some plant-based milks, especially oat milk, can be high in added sugars. Soy milk is often a better option due to its lower sugar content and higher protein.

Always check the label for sugar content per serving.

6. Starchy Vegetables

Vegetables like potatoes, corn, and peas are healthy but contain more carbohydrates than non-starchy vegetables. In large amounts, they can raise blood sugar.

Balance it out with non-starchy vegetables like broccoli, cauliflower, cabbage, and leafy greens.

How to Check Sugar Content:

• On nutrition labels, look for “sykur”.

• 4 grams of sugar = 1 teaspoon.

• The World Health Organization recommends no more than 6 teaspoons (25g) of added sugar per day for adults.

Reading food labels and choosing whole, unprocessed foods can go a long way in keeping your blood sugar steady and your energy balanced throughout the day.

Disclaimer: The author is the head of the HACCP and Food Safety team. The information provided in this article is for educational purposes only and does not replace professional medical advice. Always consult with a healthcare provider or registered dietitian for personalized guidance.