9 Foods That Spike Blood Sugar

Monitoring your blood sugar levels
Monitoring your blood glucose levels can be a great way to keep track of any possible health issues before they become major ones. There are common foods that can spike blood sugar. By checking your blood glucose periodically and closely watching for any blood sugar spikes or drops, you can quickly identify problems with your diet or lifestyle that might lead inexorably to diabetes.
You might be surprised to learn that some of your favorite foods can cause your blood sugar to spike. Here are seven common offenders that diabetics should avoid.
1. Refined carbohydrates like white bread, white rice, and pasta
Refined carbohydrates, such as white bread, white rice, and pasta, are often a staple in many people’s diets. However, these products have become increasingly refined over time and this has drastically reduced the nutritional content and fiber content of each food.
With less fiber present due to the refining process, they are digested more quickly which can raise blood sugar and insulin levels.
2. Processed foods and baked goods
Processed foods and baked goods are notorious for their ability to greatly make our blood sugar levels rise, leading to an array of problems related to weight gain and diabetes.
Most processed foods contain added sugars derived from white flour, sucrose, corn syrup solids, or some other type of sweetener. While these added sugars can give us a tasty burst of energy in the short term, they eventually lead to crashes later in the day or week, creating an unhealthy cycle.
Baked goods such as cakes and muffins also carry this same risk due to their usually high levels of fat and carbohydrates – all things that our bodies need to break down into glucose, which when done quickly results in high blood sugar.

3. Fast food meals
Fast foods may contribute to diabetes.
Fast foods are made up of highly processed ingredients that are high in calories, but low in vitamins, minerals, and fiber; this means they break down quickly once consumed, leading to blood sugar spikes.
Furthermore, junk foods often contain trans and saturated fats which raise triglyceride levels. High amounts of triglycerides increase the chances of developing diabetes by extra strain on the insulin-producing glands and making insulin work less effectively.
4. Potatoes and French fries
Potatoes and French fries are a common part of many people’s diets, being a tasty treat that can be enjoyed with almost anything.
Despite their deliciousness, however, these popular foods have often been maligned for the potential adverse effects they may have on one’s health. One such effect is blood sugar spikes due to their high starch content – a fact that has been proven in numerous studies.
The good news is that when potatoes and French fries are consumed in moderation, they can actually help maintain healthy blood sugar levels by improving blood glucose metabolism. So enjoy your potatoes and French fries, but in moderation.

5. Sweets and desserts
The effect of sweets and desserts on blood sugar depends on the particular food, as well as the individual eating it. For example, some types of dessert such as a bowl of fruit, crisp oat cookies, or chocolate-dipped almonds can help to keep your blood sugar levels stable because they contain complex carbohydrates that break down slowly so you get fuel over time.
However, if you opt for something like a piece of sugary cake or sticky candy bar, you are likely to experience blood sugar spikes in reaction to large amounts of refined sugar.

6. Fruit juices and sodas
Fruit juices and sodas are drinks most people enjoy, though they can also be full of sugar. While 100 percent fruit juice can be a good source of vitamins, it’s important to be mindful of how much you consume because it is still high in calories and natural sugars.
Sports drinks also fall into this category.
Sodas are generally high in added sugar. Avoid having too many sugary beverages. However, there are healthy alternatives like sparkling waters or homemade juice blends with water and fresh fruits—these choices provide a boost of hydration that your body needs while being low in added sugars.
7. Dried fruit: A little known cause of blood sugar spikes
Dried fruit makes for a great healthy snack, packed with nutrients and antioxidants that can help us stay healthy.
Dried fruits are typically preserved by removing the water content from the original fruit. This process helps them retain most of their natural flavors, as well as significantly increasing their shelf life so they’re surprisingly easy to store.
Different forms of dried fruit like raisins, dates, and dried apricots are an ideal option for sweet tooth cravings, while prunes and figs provide a good source of fiber.
While dried fruit contains some nutrients, it is also high in sugar, which can cause blood sugar spikes. This article expands on the worst fruits for diabetics.
8. Even dairy products like milk, cheese and yogurt can spike blood sugar
Milk
Milk contains carbohydrates that can convert to sugar in your bloodstream, making it a food you need to watch carefully if you have type 1 or type 2 diabetes. If consumed in excess, milk may lead to high blood sugar.
Consuming milk with a high fat content can be detrimental to your health. To reap the benefits of calcium and other nutrients without taking in unnecessary fat, opt for low-fat or fat-free versions whenever possible.
Cheese
Cheese has a low glycemic index (GI), meaning that it releases glucose slowly and will not trigger significant blood glucose spikes. People often consume cheese alongside other foods, such as crackers or fruit, and some of these may spike blood glucose.
Yogurt
Yogurt typically has no significant impact on blood glucose levels, but here are a few things everyone should consider.
When blood sugar control is the objective, the most important thing to keep in mind when choosing a yogurt is to make sure that there are no added sugars. Look for ingredients like “sucrose, high fructose corn syrup, and sugar”.

9. Alcohol
Excessive alcohol consumption can have a significant effect on one’s blood sugar levels, particularly for those suffering from diabetes. Consuming alcoholic beverages can increase the levels of glucose in the blood, leading to dangerous health risks for diabetics in particular who may already have difficulty maintaining desirable blood sugar numbers.
However, most people with diabetes can enjoy some alcohol. One drink per day for women and two for men is the recommended level.
Ways to reduce blood sugar spikes
There are ways to reduce high blood sugar naturally without resorting to prescription drugs. See my article which lists seven ways to reduce blood sugar naturally.

Summary
The article discusses various food and drinks that can have an impact on blood sugar levels.
Carb-rich foods such as whole grains, fruit juices, and sodas can cause a spike in blood sugar levels due to their high content of natural or added sugars.
Dried fruit is also high in sugar but is a great source of nutrients and antioxidants.
Dairy products such as milk, cheese, and yogurt can be consumed in moderation.
For those with diabetes, it is best to limit alcohol consumption to one or two drinks per day to maintain blood sugar control.