Top Foods That Destroy Your Blood Sugar

1. Sugary Drinks

Includes: Sodas, energy drinks, sports drinks, sweetened teas, coffee drinks, fruit juices

All contain comparable sugar levels, often 30–50g per serving.

Fruit juice is not a healthy exception—it’s still 50% glucose, 50% fructose.

Even products labeled “natural” (like coconut water powder) can be deceptive sources of sugar.

2. Grains

Includes: White flour, wheat bread, sprouted bread, sourdough, white rice, brown rice

All have a high glycemic index (except some sprouted/sourdough options), meaning they quickly raise blood sugar.

Whole grains are slightly better than refined, but still high glycemic for those trying to manage blood sugar.

3. Cereals & Porridge

Includes: Froot Loops, Frosted Flakes, Corn Flakes, Rice Krispies, plain oatmeal, instant oatmeal, Cream of Wheat

Most are high in net carbs (50–87g/100g) and sugar (up to 37g/100g).

Even “healthy” options like instant oatmeal can contain a lot of added sugar.

Steel-cut oats or plain oatmeal in moderation might be acceptable for metabolically healthy people.

4. “Healthy” Snacks

Includes: Granola bars, protein bars, trail mix

Often high in sugar and net carbs.

“Plain” trail mix with only low-carb nuts/seeds (no cashews, pistachios, or dried fruit) is better but still must be portion-controlled.

5. Candy

Includes: Regular candy, chocolates, gummies, sugar-free varieties (like maltitol-sweetened ones)

All spike blood sugar or cause digestive issues (maltitol can also raise blood sugar despite being “sugar-free”).

Many people are aware that sugary candy is harmful to blood sugar levels, but there’s a growing misconception that sugar-free versions are safe. In reality, artificial sweeteners like sucralose and aspartame may not raise blood sugar directly, but they act as neurotoxins and disrupt the gut microbiome, which plays a critical role in metabolic health. These sweeteners can also stimulate appetite, leading to overeating.

Dark chocolate can be a better option—if chosen wisely. Chocolate labeled “dark” with only 50% cocoa still contains nearly half its weight in sugar. Look for 85% cocoa or higher to minimize sugar content and take advantage of the healthy fats that slow sugar absorption.

Yogurt is another food with hidden risks. Most store-bought low-fat fruit yogurts contain up to 30 grams of sugar, making them sweeter than soda. Frozen yogurt isn’t much better. Opt for full-fat, plain yogurt that has been well-fermented—preferably homemade—to reduce lactose content and support gut health.

Starchy snacks like chips, pretzels, and vegetable sticks are marketed as healthy alternatives but are essentially just starches fried in harmful seed oils. These all spike blood sugar and offer little nutritional value.

Fast food and deli meats also pose a danger. Buns, fries, and sauces are loaded with sugars, starches, and chemicals. While higher-quality deli meats can be acceptable occasionally, most are highly processed and should be limited.

Alcohol also impacts blood sugar. Mixed drinks are loaded with sugar and should be avoided. Beer, dry wine, and spirits can be consumed in moderation, with dry wine and spirits being the better choices due to lower sugar content.

Finally, many vegan and gluten-free products—such as plant-based meats, vegan ice cream, and gluten-free bread—tend to be highly processed and made with starches that spike blood sugar more than their conventional counterparts.

To maintain healthy blood sugar levels, stick to whole, minimally processed foods and be cautious of marketed “health” foods that may do more harm than good.