Blood sugar or glucose is the primary source of energy for the body.

When the blood sugar level rises due to the breakdown of carbohydrates, the pancreas releases insulin to help in moving the glucose from the bloodstream to the cells where it can be used for energy. However, an increase in blood sugar levels beyond the normal range can lead to several health issues, including diabetes, cardiovascular diseases, and other chronic health conditions.

Many people know that sugary and starchy foods can raise blood sugar levels, but there are several unsuspecting foods that can contribute significantly to increased blood sugar levels.

Here are some of the everyday foods that can spike your blood sugar levels.

Fruit Juice

Although fruit juice might seem healthy, it contains a high level of natural sugars that can cause a rapid increase in blood sugar levels.

The juicing process removes the fiber found in whole fruits, which makes it easier for the body to absorb the sugar. Instead of fruit juice, you can consume whole fruits such as berries, apples, and grapes, which contain fibers that slow down the absorption of sugars into the bloodstream.

Flavored Yogurt

Flavored yogurt contains a significant amount of added sugars, which can cause a spike in blood sugar levels.

Although yogurt is a healthy source of probiotics, calcium, and protein, it’s better to consume plain unsweetened yogurt and add your own fruits, nuts, or honey to sweeten it according to your preference.

White Bread

White bread is made from refined wheat flour, which lacks fiber and nutrients compared to whole-grain bread. When you consume white bread, it gets quickly broken down into sugars, causing a spike in blood sugar levels.

Instead, it’s better to opt for whole-grain bread containing fiber, vitamins, and minerals that are essential for overall health.

Cereal

Many types of cereals contain a high level of added sugars, which can cause blood sugar spikes. Additionally, most cereals lack fiber and protein, making you feel hungry sooner and leading to overeating.

Therefore, it’s advisable to opt for cereals with whole grains, fiber, and low sugar levels. You can also add nuts, fruits, or seeds to increase the protein and fiber content.

Instant Noodles

Instant noodles are high in refined carbohydrates, which can cause a spike in blood sugar levels. They are also high in sodium and low in nutrients, which can lead to heart diseases and other chronic health conditions.

If you’re craving noodles, it’s better to consume whole-grain noodles or make noodles at home using fresh vegetables and lean protein sources like chicken or tofu.

Baked Goods

Baked foods, including cakes, pastries, and cookies, are high in sugar, refined wheat flour, and unhealthy fats, leading to a rapid increase in blood sugar levels.

Instead, it’s better to consume baked goods made from whole-grain flour and natural sweeteners like honey, maple syrup, or fruits.

Potato Chips

Although potato chips are a popular snack, they are high in refined carbohydrates and unhealthy fats, leading to a blood sugar spike and weight gain. Instead, you can opt for healthy snacks like roasted nuts, seeds, or veggies.

Sweetened Beverages

Sugar-sweetened beverages like soda, energy drinks, and sweetened coffee contain a high amount of sugar, leading to a rapid increase in blood sugar levels.

Additionally, such drinks have no nutritional value and can lead to weight gain and other health issues. Therefore, it’s recommendable to consume water, unsweetened tea, or naturally flavored water with fresh fruits or herbs.

Barbecue Sauce

Barbecue sauce is high in sugar and calories, leading to a spike in blood sugar levels. Most barbecue sauces contain high-fructose corn syrup and other additives, leading to weight gain and other health issues.

Instead, you can make your own barbecue sauce using healthy ingredients like tomato sauce, honey, vinegar, and spices.

Jam and Jelly

Jam and jelly contain a high level of added sugars, leading to a spike in blood sugar levels. Instead, you can consume whole fruit spreads or make your own jam using fresh fruits and natural sweeteners.

In conclusion, staying aware of the foods that can cause a spike in blood sugar levels is critical for overall health.

Consuming whole foods like fruits, vegetables, lean protein sources, and whole grains can help regulate blood sugar levels and lower the risk of chronic health conditions.