6 Foods That Can Spike High Blood Sugar (and How to Eat Them Smarter) 

Many foods—even those considered healthy—can raise blood sugar levels in people managing type 2 high blood sugar. But that doesn’t mean you have to avoid them completely. Learn how to approach these foods wisely to help maintain more stable blood sugar. 

If you’re working to manage high blood sugar, you likely already pay close attention to your carbohydrate intake. But it’s not just about the number of carbs a food contains—it’s also about how the body processes that food. 

All carb-rich foods convert to sugar in the body, but other elements—like fiber, protein, and fat—affect how much and how quickly they impact blood sugar. These factors contribute to a food’s glycemic index (GI), a scale that measures how drastically a food raises blood sugar compared to pure glucose (which scores 100 on the GI scale). Foods like pasta or sugary drinks tend to have a high GI, while foods like dark chocolate or leafy greens typically have a lower, more stable impact. 

Here are six common foods that can spike blood sugar—and tips for including them in your diet more strategically. 

 

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   White Grains: Refined Carbs That Act Fast

White bread, pasta, and rice are refined grains with much of their fiber removed during processing. Fiber plays a key role in gut health, slows digestion, and can help regulate blood sugar. It also helps you feel full longer, which can prevent overeating—a factor that also affects blood sugar. 

When possible, opt for whole grains like brown rice, whole-wheat pasta, and whole-grain bread. Other excellent options include quinoa, amaranth, buckwheat, and hulled barley. 

That said, you don’t have to eliminate white grains completely. You can reduce their impact by pairing them with lean protein, healthy fats, and high-fiber foods such as nonstarchy vegetables. 

 

2. Sugar-Sweetened Beverages: Empty Calories and Fast Sugar

Drinks like soda, sweetened teas, and even fruit juices often contain high amounts of sugar but little to no protein, fat, or fiber—components that help slow sugar absorption. These beverages also don’t provide lasting fullness, making them a poor choice for blood sugar management. 

It’s best to avoid sugary drinks when possible, unless you’re using a small amount to address low blood sugar. If you’re simply craving something sweet, try sugar-free seltzer or add fresh fruit slices to your water for flavor. 

 

3. Fast Food: Hidden Sugars in Unexpected Places

Fast food is often high in fat and sodium, but it can also pack in a surprising amount of sugar and refined carbs. For example, some fast-food burgers can contain as much sugar and as many carbs as a candy bar. 

If fast food is your only option, watch for high-sugar ingredients like buns, breading, condiments, fries, and soft drinks. Choosing grilled items, skipping the soda (even diet versions), and adding a simple side salad can make your meal more balanced. 

 

4. Dried Fruit: Nutrient-Dense but Concentrated in Sugar

Fruits are full of vitamins, antioxidants, and fiber—but when dried, they become more concentrated in natural sugars. Even unsweetened dried fruit can lead to blood sugar spikes due to its compact sugar content. 

Aim for fresh or frozen fruit when possible. If you enjoy dried fruit, keep portions small—just a few pieces may equal a whole fruit’s worth of sugar. And be sure to count it as part of your carb intake for the day. 

 

5. Starchy Vegetables: Healthy in Moderation

Vegetables like potatoes, peas, and corn contain more carbs than nonstarchy options like spinach or cauliflower. But that doesn’t mean you need to avoid them—they still offer beneficial nutrients, and some are even high in fiber. 

To keep blood sugar more stable, consider starchy vegetables as part of your carbohydrate intake. Balance them with healthy fats, lean protein, and fiber-rich foods to reduce their impact on your levels. 

 

6. Some Nondairy Milks: Surprisingly Sugary Choices

While dairy milk has a relatively low glycemic index, many plant-based alternatives—especially oat and rice milk—are higher in sugar. Some versions can have a GI as high as 86. 

Unsweetened soy milk tends to be a lower-GI alternative, with less sugar and more protein. Be sure to check nutrition labels, and when in doubt, choose unsweetened versions of any nondairy milk. 

 

The Takeaway 

• Limit high-GI foods like white bread, sugary drinks, and fast food. 

• Choose whole grains, nonstarchy vegetables, and water or seltzer for more stable blood sugar. 

• If you eat a high-GI food, balance it with protein, healthy fats, and fiber to reduce spikes. 

• Read labels carefully—especially for drinks and packaged foods like nondairy milk. 

• Managing high blood sugar doesn’t mean giving up your favorite foods—it just means eating them with more awareness and balance. 

 

Resources We Trust 

• Mayo Clinic: Low-Glycemic Index Diet: What’s Behind the Claims?

• Harvard Health Publishing: A Good Guide to Good Carbs: The Glycemic Index

• Centers for Disease Control and Prevention: 10 Surprising Things That Can Spike Your Blood Sugar

• Cleveland Clinic: Hyperglycemia (High Blood Sugar)

• American Diabetes Association: Non-Starchy Vegetables for Blood Glucose Control