Ever think you’re eating healthy but still feel like your blood sugar levels are on a rollercoaster? You might be surprised to learn that some foods, often labeled as ‘healthy,’ can actually send your glucose soaring. We’re uncovering ten seemingly innocent foods that might be the secret culprits behind those unexpected spikes. Read on to find out which ‘healthy’ choices might be more suspicious than you thought!

*The content of this article is not intended as medical advice.

A person testing their blood sugar level with a glucometer, holding a lancing device to their finger.
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Fat-Free Yogurt

A bowl of yogurt and a plastic container on a table.
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Think you’re doing your blood sugar a favor with fat-free yogurt? Think again! These often come loaded with extra sugars to make up for the lost flavor when the fat is removed, causing unexpected spikes. Swap it out for full-fat plain Greek yogurt—it’s richer in protein, lower in carbs, and you can jazz it up naturally with some fresh berries or a dash of cinnamon.


Shelves stocked with assorted varieties of quaker granola cereal in a grocery store aisle.
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Granola might look like the ultimate health food, but it’s usually loaded with sweeteners like honey and can have a hefty dose of dried fruits. Both pack a sugary punch! Try making your own granola with a minimal amount of honey and a focus on nuts and seeds for a crunch that won’t mess with your glucose levels.

Agave Nectar

Bottles of 365 whole foods market organic light agave nectar on a shelf.
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Agave nectar, the sweetener often praised for being natural, actually has more fructose than regular sugar and can lead to sharper blood sugar peaks. For a sweetener that’s kinder to your blood sugar, consider stevia or erythritol—they’re sweet, natural, and don’t send your glucose on a roller coaster.


Two blueberry smoothies in glasses garnished with fresh mint on a wooden table surrounded by scattered blueberries.
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Pre-made or store-bought smoothies might seem like a nutritious start to your day, but they’re often brimming with sugary fruits and sometimes even added sweeteners. For a blood sugar-friendly version, blend your own with a base of spinach or kale, a small portion of berries, and a protein source like Greek yogurt or a scoop of protein powder.

Dried Fruit

Organic dried mangoes in a box.
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Dried fruit is a tricky snack. It’s concentrated with natural sugars since the dehydration process removes water and leaves behind all the sugar in a much smaller package. Opt for fresh fruit instead to enjoy the sweetness without the concentrated sugar hit.

Bran Muffins

Sweet potato bran muffin on a wooden plate.
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Despite their healthy reputation, bran muffins often contain as much sugar as a cupcake! Bake your own with whole ingredients like whole wheat flour, natural sweeteners in moderation, and add in nuts for an extra nutrient boost.

Bottled Iced Tea

Bottles of iced tea in a refrigerator in store.
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Bottled iced tea can be a refreshing drink but it’s frequently loaded with sugars. Brew your own iced tea and sweeten it lightly with a splash of honey or a natural sweetener like stevia. This way, you control the sugar content.

Instant Oatmeal

Aisle in a grocery store displaying boxes of quaker instant oatmeal in various flavors.
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Instant oatmeal packets are super convenient but often come packed with added sugars and artificial flavors. Make a switch to old-fashioned rolled oats, and top them with a sprinkle of cinnamon and some fresh fruit for flavor without the sugar overload.

Energy Bars

Three chocolate bars stacked on top of each other.
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Many energy bars are essentially glorified candy bars, packed with sugars and syrups. Look for bars that list nuts or seeds as the first ingredient and contain minimal added sugars. Better yet, try making your own with oats, nuts, and a bit of honey or dates for sweetness.

Sushi Rolls

Japanese sushi on a plate with chopsticks.
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Sushi might seem like a light, healthy choice, but rolls containing tempura, mayonnaise, or sweet sauces can have a lot of refined carbs and sugars. Opt for sashimi or a roll with plain fish and vegetables, paired with a small portion of brown rice or no rice at all.

6 Foods To Supercharge Your Brain And 6 You Should Never Touch

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What you put on your plate plays a huge part in how your brain functions. We’re breaking down six foods that can boost your brain power and six notorious culprits that could be fogging up your mental clarity. Find out how to feed your brain the good stuff and what to kick to the curb!

Read it Here: 6 Foods To Supercharge Your Brain And 6 You Should Never Touch

Eating For Your Blood Type: Science Or Fiction?

Assorted healthy foods, including fruits, vegetables, and oats, displayed on a wooden surface, are the worst foods to eat before bed.
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The blood type diet suggests that your blood type should guide your dietary choices, but does science support this claim? It’s a popular notion, yet when it comes to hard evidence, the theory may not hold up. Here are the key claims of the blood type diet compared with current scientific research to determine if there’s any truth to eating according to your blood type.

Read it Here: Eating For Your Blood Type: Science Or Fiction?

*Select images provided by Depositphotos.

Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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