Turns out not all sugar bombs come in colorful candy wrappers. Some are everyday foods that seem healthy or harmless. These 10 sneaky foods might look innocent, but they have the potential to spike your glucose levels just like a candy bar. Ready to avoid sugar crashes? Let’s dive in!
10. Potato Chips or Fries
These salty favorites can act like candy. How? Frying strips break down potato starch, making sugars fast-absorbing. The glycemic index (GI) of potato chips is approximately 70, while fries can raise diabetes risk by about 20% if eaten regularly as per a recent study published in the British Medical Journal. Keep portions tiny (like 10 chips) and pair with protein or yogurt dip to stay on the safe side.
9. Cornflakes Cereal
Meanwhile, cornflakes GI sits around 80, and foods with high GI increase blood glucose quickly. The fact that these cereals are highly processed and low in fiber doesn’t help either. You can swap for a high-fiber cereal or steel-cut oats, or mix cornflakes with seeds and nuts to slow things down.
8. Raisins
Raisins may look healthy but they’re like candy pieces in disguise. Looking closer, they have a medium-high GI (around 64) and dense sugar volume. When you snack on them, the concentrated sugars absorb quickly. An alternative? Fresh berries or one medium apple with peanut butter.
7. Pineapple
Pineapple also comes with a sugar surprise. Its GI hovers around 66, near enough the sugar candy territory. Pineapple’s simple sugars are quickly absorbed by the body, especially ripe slices. The good news is you can still enjoy them in small portions—paired with cottage cheese or yogurt to slow absorption.
6. Pretzels
These crunchy salted snacks also hit a high GI that goes beyond 80. They’re made with refined flour and low fiber, making your blood sugar spike. Remember, though, that glycemic responses vary so it’s best to talk to your healthcare provider. As an alternative, you can try whole-wheat crackers or roasted chickpeas.
5. Rice Cakes
Tiny, crispy rice cakes seem harmless but here’s the kicker: their GI hits around 82, often comparable to or higher than table sugar or candy, and that’s depending on how they’re made. Most rice cakes use puffed white rice, which is highly processed and low in fat, fiber, and protein.
4. White Rice (Jasmine)
And speaking of rice, steamed white jasmine rice is another food to avoid if you’re guarding your blood sugar. Its GI also hits over 80, basically behaving like a candy in your system. You can reduce sugar rush by keeping servings small (half a cup) and adding lean protein.
3. White Breads & Bagels
Yes, your morning bagel might be acting like candy as well. Bagels and white bread have a high GI of around 81. They’re made with refined flour that digests fast, sending glucose zooming into your bloodstream. Experts also shared that the more processed and less fibrous the foods are, the bigger the spike they bring.
2. Watermelon
Oh, that juicy, refreshing watermelon might not be so innocent. And that’s because of how quickly its natural sugars are absorbed into the bloodstream. The sugar rush is fast, similar to white bread or candy. Watermelon also has a high GI of around 72. If portioned wisely, its glycemic load can stay low.
1. Baked Sweet Potatoes
Here’s another surprise: those golden baked sweet potatoes can spike your blood sugar. A baked sweet potato can have a GI as high as 90! The starch breaks down quickly when baked or roasted, hence the sugar rush. What you can try instead is boiling sweet potatoes. Medical experts pointed out that the longer they are boiled, the lower their GI will be.