Foods to Avoid that Cause High Blood Sugar

If you struggle to balance your blood sugar levels, you are not alone. The CDC 2024 National Diabetes Statistics Report indicates more than 38 million Americans have diabetes (about 1 in 10), and about 90% to 95% of them have type 2 diabetes, and roughly 97.6 million adults, or 38% of adults, have prediabetes. This is largely due to the obesity epidemic in America and genetics. Understanding how certain foods affect the body can help you manage your blood sugar, design a healthier meal plan, lower your risk of heart disease, manage or prevent diabetes, and improve overall health.

What causes high blood sugar without diabetes? 

One way to understand what causes high blood sugar without diabetes is a tool known as the glycemic index (GI). The GI scores carbohydrates using a scale of 1-100 based on how quickly they elevate blood sugar levels. Avoid foods like carbs with a GI of 70 or more, as those will be the biggest culprits to watch out for. 

Eating foods with a high glycemic index on an empty stomach is what causes high blood sugar without diabetes. Over time, these foods can cause impaired insulin signaling, or insulin resistance, which accelerates age-related degeneration and the progression of metabolic disease.

Foods to avoid that cause high blood sugar

Stable blood sugar levels can be maintained with balanced meals. Keep an eye out for the following foods and avoid eating them if possible. 

Refined starches

This category includes processed foods made from wheat, corn, and potatoes. Some examples include corn chips, pretzels, crackers, white bread, white rice, pasta, cookies, cakes, doughnuts, cereal, pastries, muffins, and bagels. 

Fruits and fruit juices

This category includes high glycemic fruits like overripe bananas, watermelon, pineapple, mango, apples, dates, dried fruits, canned fruits with added sugars, jam, jelly, apple or other fruit butters, and fruit juices. Even green juice may be loaded with sugar, so be sure to check the label. 

Flavored dairy products

This category includes flavored and/or drinkable yogurts, flavored milk, condensed milk, sweetened coffee cream, frozen yogurt, dairy and non-dairy desserts, custard, sherbert, ice cream, gelato, and whipped cream. 

Sugar-sweetened beverages

Sugar-sweetened beverages include sodas, juices, sweet teas, energy drinks, electrolyte mixes with added sugar, sports drinks, lemonade, juice boxes, sweetened coffee drinks, and tonic water. 

How long does alcohol affect blood sugar?

If you enjoy the occasional alcoholic beverage, you may be wondering, how long does alcohol affect blood sugar? Multiple factors influence the length of time alcohol will affect blood sugar levels, but generally, alcohol can impact blood glucose for 24 hours.

Alcohol puts stress on the liver, preventing the release of stored glucose which occurs naturally during hypoglycemia. Alcohol can spike blood sugar initially, especially with sugary mixed drinks, but it can be followed by a potential drop, making it dangerous for those with diabetes. 

So, if you are still asking, how long does alcohol affect blood sugar? The answer is not so generalizable. It depends on the person’s unique physiology, food intake, amount and type of alcohol, and timing are all at play. Always consult with your healthcare practitioner for specific advice and be aware of how alcohol affects your body before deciding to pour up.

Are Alternative Sweeteners a Good Idea?

It is widely understood that alternative or non-nutritive sweeteners are a safe way to enjoy sweet foods while mitigating the metabolic consequences of sugar consumption. Sucralose, also known as Splenda, is one of the most widely used sweeteners available. But does sucralose raise blood sugar? There is conflicting evidence that suggests it may not be so sweet after all.

Does sucralose raise blood sugar?

Research suggests that sucralose may affect insulin sensitivity and glucose metabolism, potentially leading to higher blood sugar levels in some individuals. Sucralose is a chemical sweetener that is 600 times sweeter than sugar. It contains maltodextrin, which has a higher glycemic index than regular sugar. 

Sucralose may not raise blood sugar levels for healthy individuals consuming on a minimal basis in small amounts. However, people with diabetes will not have the same level of cellular resilience to combat the implications of sucralose on insulin resistance. So, does sucralose raise blood sugar? The best advice would be to consult your healthcare provider before making sucralose part of your diet.

Dietary Supplements to help manage blood sugar levels

Incorporating specific supplements can be beneficial for those looking to manage their blood sugar levels. Here are two recommended products:

1. Zahler Diabetter Advanced Glucose Support

If you’re looking for additional support to help you control blood sugar levels, Zahler’s Diabetter Advanced Glucose Support is an excellent choice. This formula contains minerals and herbs to help improve insulin sensitivity and overall metabolic health.

2. Allergy Research Group Glucose Tolerance II

Designed to deliver advanced targeted support for blood sugar management, Glucose Tolerance II by Allergy Research Group contains ingredients that work synergistically to support blood glucose homeostasis and improve insulin response. 

Conclusion

By avoiding foods that cause high blood sugar, you can better control your blood glucose levels. Eating whole grains and fruits as a part of a balanced meal can help prevent blood sugar spikes. The CDC offers more resources on how to eat to manage blood sugar and provides helpful steps to staying healthy with diabetes for individuals seeking additional support to manage diabetes.