While it’s completely normal for your blood sugar levels to rise after eating, there are certain people who need to eat to avoid large increases in their blood sugar levels. And whether you have diabetes, prediabetes, or have been advised to start watching your blood sugar, knowing the number-one food to avoid if you have high blood sugar can help you keep your glucose levels in check.
Meet the experts: Juliana Vocca, M.S., R.D., a registered dietitian and owner of Prime Women Nutrition in Moorestown, NJ; Amna Haq, M.S., R.D., L.D.N., a registered dietitian and owner of the Inclusive Dietitian in Chicago.
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But first, why is it important to avoid frequent, drastic blood sugar swings? “Frequent, rapid spikes can make your cells less responsive to insulin, which is one of the early steps toward insulin resistance and type 2 diabetes,” Juliana Vocca, M.S., R.D., a registered dietitian and owner of Prime Women Nutrition in Moorestown, NJ, previously told Prevention. When sugar enters your bloodstream too quickly, the pancreas often reacts by producing too much insulin. “If insulin overshoots a bit, which is common after a big spike, blood sugar can drop quickly,” Vocca explained. “That rapid dip is what causes the ‘crash,’ leading to fatigue, shakiness, irritability, and sudden hunger.”
There are a handful of foods that can cause rapid blood sugar spikes, but the most important one to avoid is sugar-sweetened beverages like soda, energy drinks, juices, and sweetened teas. “These drinks contain rapidly absorbed carbohydrates without the fiber, protein, or fat that naturally help slow digestion and absorption,” says Amna Haq, M.S., R.D., L.D.N., a registered dietitian and owner of the Inclusive Dietitian in Chicago. “Because they enter the bloodstream quickly, they can cause a rapid rise in blood sugar and often don’t provide the same level of fullness or satisfaction as eating whole foods.” Vocca agrees that these sips are the top food that spikes blood sugar. “Glucose enters the bloodstream within minutes and the pancreas has to respond aggressively, which can lead to a quick crash afterward,” she adds.
One key to remember: These drinks, especially fruit juices, can sometimes come in handy for people with type 1 diabetes. Haq explained that if someone with type 1 diabetes has their blood sugar drop too low, fruit juice is often used to help return blood sugar to a safe and healthy level. But if you’re trying to keep your blood sugar stable, it’s smart to limit or avoid sugar-sweetened beverages as much as possible.
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