12 Surprising Foods That Can Spike Blood Sugar
Navigating the grocery store aisles can be tricky. Many products are packaged with health claims that can be misleading. Here, we uncover some of the most common culprits—the hidden sugar foods for diabetics over 55—that can make blood sugar control a challenge.
1. Flavored Yogurt
Yogurt is a fantastic source of protein and probiotics, but not all yogurts are created equal. Those little fruit-on-the-bottom cups or vanilla-flavored tubs can be packed with added sugar. A single serving can sometimes contain as much sugar as a donut. This turns a potentially healthy snack into a blood sugar rollercoaster. The smart swap: Choose plain, unsweetened Greek yogurt. It’s higher in protein, which helps you feel full and stabilizes blood sugar. If you need a touch of sweetness, add a small handful of fresh berries.
2. Dried Fruit
Raisins, dried apricots, and other dried fruits seem like a healthy, natural snack. While they do contain fiber and nutrients, the dehydration process concentrates their natural sugars into a very small package. It’s incredibly easy to eat a large portion, sending a significant sugar load into your system without the water content of fresh fruit to help you feel full. The smart swap: Opt for whole, fresh fruit instead. A small apple or a cup of fresh strawberries provides fiber and volume, making you feel satisfied with far less impact on your blood sugar.
3. “Healthy” Breakfast Cereals
Many cereals, even those made with whole grains or bran, are loaded with added sugars to make them more palatable. Granola, in particular, is often seen as a health food, but it’s typically made with a lot of sugar and oil. These highly processed carbohydrates are digested quickly, leading to a rapid rise in blood sugar first thing in the morning. The smart swap: Switch to old-fashioned rolled oats. They are a true whole grain, and you can control the sweetness yourself. Add a sprinkle of cinnamon, a few nuts, and some berries for a balanced start to your day.
4. Canned Soups
A warm bowl of soup can be comforting, but many canned varieties are a source of hidden sugars and refined starches used as thickeners. They are also notoriously high in sodium, which is a concern for blood pressure—another important aspect of health to manage alongside diabetes. Always check the label for “added sugars” and carbohydrate counts. The smart swap: Making your own soup is easier than you think! Simmer some low-sodium broth with leftover chicken, frozen vegetables, and a handful of barley or beans. You can make a big batch and freeze portions for easy meals.
5. Coffee Creamers and Sweetened Drinks
What you add to your morning coffee or tea matters. Flavored liquid creamers, even the “sugar-free” ones, can be problematic. The sugar-free versions often contain artificial sweeteners and oils that can have other health impacts, while the regular versions are essentially liquid sugar and fat. The same goes for bottled iced teas and “vitamin” waters, which are often just sugar water in disguise. The smart swap: Use a splash of regular milk, half-and-half, or an unsweetened milk alternative like almond milk. For flavor, try a dash of cinnamon or a drop of vanilla extract.
6. White Rice and White Pasta
These are staple foods in many households, but they are “refined” carbohydrates. This means the bran and germ—the parts with all the fiber and nutrients—have been stripped away. What’s left is mostly starch, which your body converts to sugar very quickly. This makes them among the most common foods that worsen diabetes symptoms seniors might experience, such as sharp blood sugar spikes. The smart swap: Embrace whole-grain alternatives. Brown rice, quinoa, barley, and whole-wheat pasta contain the fiber needed to slow down sugar absorption. Portion control is still important, but these are much gentler on your blood sugar.
7. Fat-Free Salad Dressings
This is one of the most surprising traps in the grocery store. When food manufacturers remove fat from a product like salad dressing, they often add a lot of sugar and salt to make up for the loss of flavor and texture. A healthy salad can quickly become a source of hidden sugar because of the dressing you pour on top. The smart swap: The best dressing is one you make yourself. It’s simple: just whisk together some olive oil, vinegar (like apple cider or balsamic), and a pinch of your favorite herbs. It tastes better and gives you complete control.
8. Protein and Energy Bars
Many protein bars and “energy” bars on the market are little more than candy bars with added protein powder and a healthy-looking wrapper. They can be very high in sugar, syrups, and refined carbohydrates. While they might give you a quick burst of energy, it’s often followed by a blood sugar crash. The smart swap: A handful of almonds and a hard-boiled egg. This combination provides high-quality protein, healthy fats, and fiber to give you sustained energy without the sugar spike.
9. Fruit Juice
Even 100% fruit juice can be problematic. When you juice a fruit, you strip away the beneficial fiber, leaving behind a concentrated source of fruit sugar (fructose). Drinking a glass of orange juice is almost like drinking a glass of sugar water in terms of how quickly it can raise your blood sugar. It lacks the fiber that makes whole fruit a healthier choice. The smart swap: Eat the whole fruit! An orange has fiber that slows sugar absorption and helps you feel full. If you’re thirsty, water is always the best choice. Try infusing it with a slice of lemon or a few berries for flavor.
10. Common Condiments
Ketchup, barbecue sauce, and even some relish varieties can be significant sources of hidden sugar. A single tablespoon of ketchup can contain around 4 grams of sugar—a full teaspoon’s worth. It’s easy to use several tablespoons with a meal, and those hidden sugars add up quickly, impacting your overall blood sugar control. The smart swap: Look for “no sugar added” versions of your favorite condiments. Or, try using mustard, vinegar, salsa, or fresh herbs and spices to add flavor to your food instead.
11. Starchy Vegetables (in large portions)
Vegetables like potatoes, corn, and peas are nutritious and part of a healthy diet. However, they are higher in carbohydrates than non-starchy vegetables like broccoli or spinach. The “surprising” part isn’t that they contain carbs, but how much a large portion can affect your blood sugar. A large baked potato can have the same impact as eating several slices of white bread. The smart swap: Enjoy these vegetables, but practice portion control. Fill half your plate with non-starchy vegetables first, then add a small serving (about the size of your fist) of a starchy vegetable. Pairing it with a protein and healthy fat will also help buffer the blood sugar response.
12. Store-Bought Smoothies
A smoothie seems like the picture of health, but a pre-made one from a store or juice bar can be a sugar bomb. They are often made with fruit juice, large amounts of high-sugar fruits like bananas and mangoes, and sweetened yogurt or sherbet. A single smoothie can contain an entire day’s worth of recommended sugar, causing a massive spike in blood sugar. The smart swap: Make your own at home. Use a base of unsweetened almond milk or plain yogurt, add a handful of spinach (you won’t taste it!), a small portion of low-sugar fruit like berries, and a scoop of protein powder or a tablespoon of chia seeds for protein and fiber.
