What Foods Spike Blood Sugar More Than You Think? Experts Reveal Surprising Culprits Beyond Just Sweets
If you think only sugary treats raise your glucose, experts say it’s time to rethink what foods spike blood sugar — including breakfast staples like bagels, oatmeal toppings and flavored yogurt that many people consider healthy.
What Foods Spike Blood Sugar the Most at Breakfast?
Bagels, flavored yogurt, granola bars, cereal, fruit juice, sweetened coffee drinks and oat milk are among the breakfast foods that spike blood sugar quickly, according to dietitians and physicians.
“Patients with reason to be concerned about their blood sugar usually understand that sugary foods like doughnuts are poor choices,” Dr. Stephen Devries, a preventive cardiologist and executive director of the Gaples Institute, told the American Medical Association. “In an effort to lower their sugar, they may swap a breakfast doughnut for something less sweet, like a bagel. But many patients don’t realize that starchy foods can cause blood sugar to soar even higher than sweet ones.”
Granola bars get a similar warning. “Some granola bars are closer to a candy bar than a balanced snack,” said Anies Jacob, APRN, a primary care provider with Hartford HealthCare Medical Group.
Flavored yogurt is another deceptive pick. “People see yogurt as healthy, and it can be,” Jacob said. “But flavored yogurt may raise blood sugar more than plain yogurt.” She suggests swapping in plain Greek yogurt.
Oat milk can also “cause a noticeable spike in blood sugar, especially commercial brands,” registered dietitian nutritionist Martha Theran of the Pritikin Longevity Center told Verywell Health.
Why Do Starchy Foods Raise Blood Sugar More Than Sweets?
Starches break down into glucose in the body, which is why foods like white potatoes, white bread, white rice and pasta can spike blood sugar even higher than some desserts.
“It’s well understood that if you eat something sweet, like a brownie your blood glucose will bump, so no one is surprised when that happens,” Devries said. “But many patients are unaware that starchy foods, many without a trace of sweetness, can bump blood glucose levels even more.”
Potatoes are a prime example. “Potatoes are a vegetable, but the health value of all vegetables are not interchangeable. White potatoes in particular have a very high glycemic load. As a result, a baked white potato can also raise blood sugar even more than a glazed doughnut,” Devries said.
Pasta works the same way. “Traditional pasta is a refined carbohydrate, so it turns into glucose fairly quickly,” Jacob said. Crackers face a similar issue: “They’re often made with refined flour and don’t have much protein or fiber,” she said.
What Other Foods That Spike Blood Sugar Should You Watch For?
Beyond breakfast items, foods that spike blood sugar include white bread, white rice, pasta, potatoes, dried fruit, crackers, ketchup and energy drinks, according to dietitians.
Energy drinks are particularly poor choices. They’re “basically lots of sugar and very low nutrition,” said Amy Jamieson-Petonic, RD, a spokesperson for the Academy of Nutrition and Dietetics and director of coaching at Cleveland Clinic.
The common thread across this list is refined carbohydrates and low fiber. “Many foods can raise your blood sugar quickly if they’re low in protein or fiber,” Jacob said. “That’s because your body breaks them down faster.”
Dried fruit and ketchup often surprise people because they don’t taste as sweet as candy, but both concentrate sugars in small servings that add up quickly.
What Breakfast Foods Don’t Spike Blood Sugar?
Breakfast foods that don’t spike blood sugar typically combine protein, fiber and healthy fats — think eggs with whole grain toast, oatmeal with nut butter or chia seed pudding, according to Natalie Rizzo, registered dietitian and nutrition editor at Today.
“They always say the first meal day is the most important, and it really is because it sets you up for how you feel for the rest of the day,” Rizzo said.
“Insulin levels are generally a bit higher in the morning, and eating a well-balanced breakfast helps regulate blood sugar levels and keep them stable throughout the day,” Rizzo told Good Housekeeping.
Other balanced options she recommends include shakshuka, a classic omelet with greens, homemade granola, tofu scramble, protein pancakes and frittatas. Of shakshuka, Rizzo said: “It doesn’t have any starchy veggies or added sugar, so it won’t spike your blood sugar.”
How Can You Keep Oat Milk and Other Carb-Heavy Foods From Spiking Blood Sugar?
Pairing carb-heavy foods with protein, fiber or healthy fats slows how quickly sugar enters the bloodstream, Theran said — meaning you don’t necessarily have to cut foods like oat milk out completely.
“Pairing oat milk with protein, fiber, or healthy fats helps slow down how quickly sugar enters your bloodstream,” Theran said. “For example, adding protein powder or Greek yogurt, a spoonful of almond butter, chia or hemp seeds, or fiber boosters like ground flaxseed or psyllium husk can all help balance things out.”
This article was created by content specialists using various tools, including AI.
