Everyday Foods That Are Secretly Raising Your Blood Sugar

For those managing pre-diabetes, diabetes, or simply trying to keep their blood sugar in check, avoiding obvious culprits like sweets and sugary drinks is an easy start. But what if some of the foods you’ve always considered healthy or harmless are silently spiking your blood sugar?

In this post, I’ll take you through a list of everyday foods commonly found in many households that may be secretly raising your blood sugar levels, even if they seem healthy on the surface.

1. Breakfast Cereals
While we often associate cereals with a nutritious breakfast, many varieties marketed as “healthy” or “whole grain” contain surprisingly high amounts of sugar. Even seemingly innocent choices like granola, bran flakes, or muesli can contain added sugars, especially if they include dried fruits or are labelled as “low-fat.”

👉 Opt for plain, unsweetened oats (ideally organic rolled oats) or make your own low-carb granola. Adding nuts, seeds, or a sprinkle of cinnamon will give you flavour and texture without the sugar spike.

2. Wholemeal Bread
It’s easy to assume that wholemeal bread is a better option than white bread, and in some ways, it is as it has more fibre than white bread, which can slow blood sugar spikes. However, many shop-bought wholemeal or multigrain breads are made with refined flour and can still cause a rapid increase in blood sugar. This is because, despite the grains, the flour is still processed enough to digest quickly, releasing sugar into the bloodstream.

👉 Consider swapping to lower-carb bread options or those made with almond or coconut flour, or better yet, make your own using natural ingredients. Rye bread, in moderation, can also be a better alternative due to its lower glycaemic index.

3. Fruit Juices
Fruit juice, often considered a “healthy” option, can contain as much sugar as fizzy drinks, even when it’s labelled as 100% pure. While the vitamins in fruit are beneficial, juicing strips away the fibre, leaving you with a concentrated sugar hit that can quickly elevate blood sugar levels.

👉 Opt for whole fruits over juice, or if you enjoy a morning juice, try diluting it with water to reduce the sugar content. Better yet, consider a vegetable-based juice where leafy greens or cucumber dominate, providing nutrients without the sugar overload.

4. “Low-Fat” or “Diet” Foods
In the effort to make foods low in fat, manufacturers often add sugars or other refined carbohydrates to improve taste. Products like low-fat yoghurts, salad dressings, and even certain “diet” ready meals may contain hidden sugars that can affect your blood sugar more than you think.

👉 Go for full-fat, natural options where possible. Full-fat Greek yoghurt or high-protein Skyr, for example, has less sugar and will keep you feeling fuller for longer, helping to prevent blood sugar spikes. Make your own dressings at home using olive oil, lemon juice, and herbs to avoid hidden ingredients.

5. Baked Beans
A British staple, baked beans are often thought of as a nutritious addition to a meal, providing protein and fibre. However, tinned baked beans often contain added sugar and can raise your blood sugar significantly. While some brands offer reduced sugar versions, these can still contain more sugar than you’d expect.

👉 If you enjoy baked beans, look for “no added sugar” versions, or better yet, make your own at home using tinned tomatoes, a pinch of sweetener like stevia, and your favourite spices for a more blood sugar-friendly option.

6. Dried Fruits
Although dried fruits like raisins, apricots, and dates are considered healthy snacks, they are far more concentrated in sugar than their fresh counterparts. The dehydration process removes the water content, concentrating the sugar in a smaller volume. This means even a small handful of dried fruit can cause a significant rise in blood sugar.

👉 Choose fresh fruit when snacking, especially lower-sugar options like berries. If you must have dried fruit, limit the portion size and pair it with nuts or seeds to slow down the sugar absorption.

7. Flavoured Coffee Drinks
A morning cappuccino from your favourite café might not seem like an issue, but many coffee drinks – particularly those with flavoured syrups or sweetened milk alternatives – can contain as much sugar as a dessert. Even the humble latte, if made with sweetened oat or almond milk, can add up.

👉 Stick to unsweetened coffees like americanos or flat whites made with full-fat milk or unsweetened alternatives. If you enjoy the occasional flavoured coffee, ask for sugar-free syrups or use a small amount of cinnamon for a natural flavour boost.

8. Shop-Bought Smoothies
While smoothies can pack in fruits and vegetables, they can also pack in a lot of sugar, especially when made with fruit juices as the base. Even the “green” or “detox” smoothies you find in shops often contain apple or banana as the first ingredient, which can cause a rapid blood sugar spike.

👉 Make your own smoothies at home, focusing on lower-carb vegetables like spinach, cucumber, and avocado, and use unsweetened almond milk or water as a base. Add a handful of berries for sweetness without overloading on sugar.

9. Ready-Made Sauces
Many shop-bought condiments and sauces like ketchup, sweet chilli, and even some pasta and stir-fry sauces contain hidden sugars to enhance flavour. These sauces are often used liberally, turning what seems like a healthy dish into something that can spike your blood sugar.

👉 Check the labels of sauces carefully, or better yet, make your own at home using fresh ingredients. Simple tomato sauces, herb-based dressings, or spice rubs can add flavour without the sugar hit.

10. Couscous and Whole Grains
Couscous and certain whole grains, such as bulgur wheat and pearl barley, may seem like healthier alternatives to refined grains, but they can still cause rapid blood sugar spikes. Despite being promoted as “whole” or “unprocessed,” these grains can have a high glycaemic index, meaning they’re quickly converted into sugar once digested.

👉 Opt for lower-carb alternatives like cauliflower rice, quinoa (in moderation), or shirataki rice. These options provide texture and bulk without the rapid sugar release that grains can cause.

Managing your blood sugar can be tricky when so many everyday foods hide sugar in plain sight. By making small changes – swapping out processed foods for whole, natural alternatives – you can maintain better control of your blood sugar and overall health.

Are you struggling to manage your blood sugar or pre-diabetes? Book in for a Free Balance Review with me today, and let’s work together on a personalised plan to Re-find your balance!