10 Everyday Things That Spike Blood Sugar

If you’re living with type 2 diabetes, your doctor has probably told you time and time again that maintaining control over your blood sugar is essential.

“Controlling blood sugar is important for two main reasons,” says Lynn Grieger, RDN, CDCES, a certified personal trainer in Prescott, Arizona, and a medical reviewer for Everyday Health. “On a day-to-day basis, people just feel better when their blood sugar stays in a healthy range. Over the long term, it’s the best thing you can do to prevent complications of diabetes from occurring.”

Diabetes complications include nerve damage, kidney disease, skin conditions, eye damage, heart disease, and stroke, according to the Mayo Clinic.

One of the main and most frequently discussed contributors to high blood sugar is a diet too rich in carbohydrates, which, once digested, turn into sugar (glucose). Certain high-carb foods (for example, white bread, white-flour pasta, sugary drinks, and french fries) are among the most common foods that spike blood sugar, she explains.

“Many people with diabetes also get into trouble with processed foods, which have added sugars they may not know about,” says Gregory Dodell, MD, an assistant clinical professor of endocrinology at the Icahn School of Medicine at Mount Sinai in New York City. The good news is that by sticking to a diabetes-friendly diet, incorporating physical activity into your day, taking medication (if recommended by your doctor), and regularly monitoring your blood sugar levels, you can gain better control over type 2 diabetes.

There are some triggers of high blood sugar, however, that are out of your control or can sneak up on you. Such triggers can make it difficult to manage blood sugar levels even when you think you’re doing everything right.

10 Everyday Things That Spike Blood Sugar

Blood sugar spikes can be a concern for individuals with diabetes or those looking to maintain stable energy levels throughout the day. Here are 10 everyday things that can potentially spike blood sugar:

1. Sugary Beverages: Drinks like soda, fruit juices, energy drinks, and sweetened iced tea can cause rapid spikes in blood sugar due to their high sugar content.
2. Candy and Sweets: Consuming candies, chocolates, and other sugary treats leads to a quick increase in blood sugar levels.
3. White Bread and Refined Grains: Foods made with white flour, such as white bread, bagels, and pastries, can raise blood sugar rapidly due to their high glycemic index.
4. Sweetened Cereals: Breakfast cereals that are high in added sugars can cause a sharp increase in blood sugar when eaten.
5. Potatoes: Starchy vegetables like potatoes contain carbohydrates that can raise blood sugar levels when consumed in large quantities.
6. Rice: White rice, especially, has a high glycemic index and can lead to quick blood sugar spikes when eaten in large portions.
7. Pasta: Most traditional pasta is made from refined wheat and can cause rapid blood sugar elevation, especially if overconsumed.
8. High-Sugar Fruits: Some fruits, like watermelon and pineapple, are higher in natural sugars and can raise blood sugar levels more quickly than others.
9. Alcohol: Drinking alcohol can interfere with blood sugar regulation, leading to either low or high blood sugar levels depending on the type and quantity of alcohol consumed.
10. Stress: Chronic stress can trigger the release of stress hormones like cortisol, which can raise blood sugar levels over time.

It’s important to note that the impact of these items on blood sugar levels can vary from person to person. For individuals with diabetes or those concerned about blood sugar control, it’s advisable to monitor their blood sugar levels regularly, follow a balanced diet, and consult with a healthcare professional or registered dietitian for personalized guidance on managing blood sugar.