16 Unsuspecting Foods High in Sugars to Limit for Diabetes Management
When managing diabetes, understanding which foods are high in sugar is essential to controlling blood sugar levels. While many people are aware that sweets and sugary beverages can cause blood glucose spikes, some foods that may appear healthy or neutral can also contain hidden sugars. These unsuspecting foods can have a significant impact on blood sugar control, making it important for individuals with diabetes to recognize and limit their intake.
In this article, we’ll explore 16 unsuspecting foods high in sugars that should be limited as part of a diabetes management plan. While many of these foods may seem harmless or even healthy, their sugar content can add up quickly and interfere with blood sugar regulation.
1. Flavored Yogurt
Yogurt is often seen as a healthy choice, particularly for breakfast or as a snack. However, flavored yogurts can contain surprisingly high amounts of added sugar. Many brands enhance the taste of their products with fruit purees, syrups, and sweeteners, which can turn a seemingly nutritious option into a sugar-laden dessert. Even yogurts marketed as low-fat or “healthy” may have excessive amounts of sugar to compensate for the reduced fat content.
For people with diabetes, flavored yogurt can cause a sharp rise in blood sugar levels due to its sugar content. A single serving of flavored yogurt can contain 15 to 20 grams of sugar or more, depending on the brand and flavor. This is comparable to the amount of sugar found in some candy bars. Additionally, the natural lactose in yogurt, which is a form of sugar, can add to the overall carbohydrate load, further complicating blood sugar management.
Instead of flavored yogurt, it’s best to opt for plain, unsweetened Greek yogurt. Greek yogurt is higher in protein, which can help stabilize blood sugar, and contains significantly less sugar than its flavored counterparts. You can add fresh berries or a small amount of a natural sweetener like stevia to enhance the flavor without the sugar overload.
2. Granola and Granola Bars
Granola and granola bars are often marketed as healthy, convenient snacks, but they can be surprisingly high in added sugars. While oats and nuts are nutritious, many commercial granola products are packed with honey, brown sugar, molasses, or even chocolate chips, which significantly increase their sugar content. This can make them a poor choice for people trying to manage diabetes, as the added sugars can cause blood glucose spikes.
A typical serving of granola can contain 12 to 16 grams of sugar, while some granola bars may have upwards of 20 grams of added sugars. These bars, while convenient, often contain other high-glycemic ingredients like puffed rice and dried fruit, which can further contribute to blood sugar fluctuations. It’s easy to underestimate the sugar content in granola or granola bars, especially when they are marketed as “natural” or “whole grain,” but reading the nutrition label is essential.
For a diabetes-friendly alternative, consider making your own homemade granola using oats, nuts, seeds, and a small amount of natural sweeteners like stevia or monk fruit. Alternatively, you can choose granola bars that are specifically labeled as low-sugar or sugar-free to help manage blood sugar more effectively.
3. Store-Bought Smoothies
Smoothies can be a great way to get your daily servings of fruits and vegetables, but store-bought smoothies are often loaded with added sugars and syrups. Many commercial smoothie chains add fruit juices, sweetened yogurt, and even ice cream or sorbet to their blends, drastically increasing the sugar content. While the fruits themselves contain natural sugars, the addition of these sweeteners can lead to an excessive sugar load.
A large store-bought smoothie can contain 40 to 50 grams of sugar or more, which can be problematic for individuals with diabetes. Even smoothies labeled as “green” or “healthy” can have hidden sugars from added fruit juices or sweetened nut milks. These drinks may give you a quick energy boost, but they can also cause a rapid spike in blood glucose levels due to their high sugar and low fiber content.
Instead of purchasing pre-made smoothies, it’s better to make your own at home. Use whole fruits like berries, spinach, and avocado, which are lower in sugar and higher in fiber. Adding protein sources like Greek yogurt or a scoop of protein powder can also help balance the sugar content and provide more sustained energy without spiking blood sugar.
4. Salad Dressings and Sauces
Salads are often seen as a healthy meal option, but many store-bought salad dressings and sauces are loaded with hidden sugars. Creamy dressings, like ranch or Caesar, as well as vinaigrettes, often contain added sugars to enhance their flavor. Even seemingly healthy dressings like balsamic vinaigrette or honey mustard can pack in more sugar than expected, turning a nutritious salad into a blood sugar-raising meal.
A typical serving of salad dressing can contain anywhere from 5 to 10 grams of sugar, and it’s easy to use more than the recommended serving size, especially when eating out or using pre-packaged salad kits. Similarly, sauces like barbecue sauce, ketchup, and sweet chili sauce are notorious for their high sugar content, with some containing 12 to 15 grams of sugar per serving.
To better manage blood sugar levels, opt for homemade dressings made with olive oil, vinegar, lemon juice, and herbs, which are low in sugar and high in healthy fats. For sauces, choose sugar-free or reduced-sugar options or make your own at home using fresh ingredients and natural sweeteners.
5. Dried Fruit
Dried fruit may seem like a healthy snack, but it can be deceptively high in sugar. While fresh fruit contains natural sugars, the drying process removes water content, concentrating the sugars and making it easy to consume large amounts without realizing it. Additionally, many commercial brands of dried fruit add extra sugar to enhance flavor, further increasing the sugar content.
For example, a small handful of raisins or dried apricots can contain 20 to 30 grams of sugar, which can quickly spike blood sugar levels. Even dried fruits labeled as “unsweetened” can still be high in natural sugars, as they lack the fiber and water content of fresh fruits that help slow down the absorption of sugar in the bloodstream.
If you enjoy dried fruit, it’s important to consume it in moderation and opt for unsweetened varieties. Pairing dried fruit with a source of protein, like nuts or seeds, can help slow down the absorption of sugar and prevent spikes in blood glucose levels. However, fresh fruit is generally a better option for people with diabetes, as it contains more water and fiber, which helps stabilize blood sugar.
6. Breakfast Cereals
Many people start their day with a bowl of breakfast cereal, thinking it’s a quick and healthy option. However, most commercial cereals, especially those marketed to children, are packed with added sugars. Even cereals that claim to be high in fiber or whole grains can contain significant amounts of sugar, contributing to blood sugar spikes shortly after eating.
A serving of some popular cereals can contain 12 to 20 grams of sugar, and it’s easy to eat more than one serving in a typical bowl. Cereals that are coated in honey, chocolate, or fruit-flavored additives are particularly high in sugars, which can lead to rapid increases in blood glucose levels. Even granola-based cereals, which are often perceived as healthy, can contain just as much sugar as a candy bar.
For a diabetes-friendly breakfast, choose unsweetened whole grain cereals or opt for a bowl of oatmeal topped with fresh berries and a sprinkle of cinnamon. Oatmeal provides a good balance of fiber and slow-digesting carbohydrates, helping to stabilize blood sugar and keep you full throughout the morning.
7. Energy Drinks
Energy drinks are designed to give you a quick boost of energy, but they often come with a hefty dose of sugar. These beverages are typically high in caffeine and sugar, which can cause a rapid spike in both energy and blood glucose levels. Some energy drinks contain up to 30 to 50 grams of sugar per can, making them a risky choice for people with diabetes.
While energy drinks may provide a temporary burst of energy, the combination of sugar and caffeine can lead to a crash later on, resulting in fatigue and cravings for more sugar. Additionally, the high sugar content can make it difficult to manage blood glucose levels, especially when consumed regularly.
If you need an energy boost, it’s better to opt for unsweetened coffee or green tea, both of which provide a more stable source of caffeine without the added sugars. You can also try adding lemon or ginger to your water for a natural pick-me-up that won’t affect your blood sugar.
8. Canned Soups
Canned soups may seem like a convenient and healthy meal option, but many varieties contain hidden sugars. Tomato-based soups, cream-based soups, and even vegetable soups can contain added sugars to enhance flavor and preserve the product. This can make them a less-than-ideal choice for people with diabetes, as the added sugars can contribute to blood sugar fluctuations.
A serving of some canned soups can contain 6 to 12 grams of sugar, depending on the ingredients and flavorings used. While this may not seem like much, it can add up, especially if you’re consuming multiple servings. Additionally, canned soups are often high in sodium, which can contribute to high blood pressure, a common concern for people with diabetes.
To manage blood sugar levels more effectively, choose low-sugar or no-sugar-added varieties of canned soup, or make your own soup at home using fresh vegetables, lean proteins, and herbs. Homemade soups give you more control over the ingredients and allow you to limit the amount of sugar and sodium in your meal.
9. Protein Bars
Protein bars are often marketed as a healthy snack for people on the go, but many commercial varieties contain high levels of sugar. While these bars provide a source of protein, they are often packed with added sugars and high-glycemic ingredients like corn syrup, honey, or maltodextrin. This can make them a poor choice for people with diabetes, as the sugars can cause rapid spikes in blood glucose.
Some protein bars contain 15 to 20 grams of sugar per serving, which is comparable to the sugar content of a candy bar. Even bars that claim to be healthy or high in protein can contain hidden sugars, making it important to read the nutrition label carefully.
If you’re looking for a protein-rich snack that won’t spike your blood sugar, opt for low-sugar protein bars or make your own using ingredients like nuts, seeds, and unsweetened protein powder. You can also choose whole foods like hard-boiled eggs or Greek yogurt for a more balanced snack that provides sustained energy without the sugar.
10. Ketchup and Other Condiments
Condiments like ketchup, barbecue sauce, and sweet chili sauce are often used to enhance the flavor of meals, but they can be surprisingly high in sugar. A tablespoon of ketchup can contain up to 4 grams of sugar, while barbecue sauces and sweet chili sauces can contain 10 to 15 grams of sugar per serving. This can quickly add up, especially if you use these condiments frequently.
The sugar in condiments is often added to balance out the acidity of ingredients like vinegar or tomato paste, but it can cause a rapid increase in blood glucose levels. Many people don’t realize how much sugar they’re consuming when using condiments, making them an unsuspecting source of sugar in the diet.
To reduce your sugar intake, choose sugar-free or low-sugar versions of your favorite condiments, or make your own at home using fresh ingredients and natural sweeteners. You can also use herbs, spices, and vinegar to add flavor to your meals without the need for sugary sauces.
11. Fruit-Flavored Water
Flavored waters may seem like a healthy alternative to sugary sodas, but many brands add sugars or sweeteners to enhance the flavor. While some flavored waters are labeled as “natural,” they can still contain added sugars or fruit concentrates that increase the sugar content. This can make them a poor choice for people with diabetes, as they can cause a rapid rise in blood glucose levels.
Some flavored waters contain up to 10 grams of sugar per serving, which can add up if you’re drinking them throughout the day. Even waters that claim to be low in calories or “lightly sweetened” can still contain sugars that impact blood sugar control.
For a diabetes-friendly hydration option, stick to plain water or add a slice of lemon, lime, or cucumber for natural flavor without the added sugars. You can also try sparkling water for a refreshing alternative to sugary beverages.
12. Baked Beans
Baked beans may seem like a nutritious side dish, but many canned varieties are packed with added sugars. The sauce used in baked beans is often sweetened with brown sugar, molasses, or corn syrup, which can significantly increase the sugar content of the dish. A typical serving of baked beans can contain 12 to 15 grams of sugar, making it a surprising source of added sugars.
While beans themselves are a good source of fiber and protein, the added sugars in baked beans can cause blood sugar levels to rise quickly. For people with diabetes, it’s important to choose baked beans that are low in sugar or make your own at home using unsweetened tomato sauce and spices.
If you enjoy beans as part of your diet, consider opting for other bean varieties like black beans, kidney beans, or chickpeas, which are naturally low in sugar and provide plenty of fiber and protein to help stabilize blood sugar.
13. Coleslaw and Potato Salad
Coleslaw and potato salad are common side dishes at barbecues and picnics, but they can be surprisingly high in sugar. Many store-bought or restaurant versions of coleslaw and potato salad use sweetened dressings, such as mayonnaise mixed with sugar or sweet relish, which adds unnecessary sugars to the dish. This can make these seemingly healthy sides a poor choice for individuals with diabetes.
A serving of coleslaw or potato salad can contain 8 to 12 grams of sugar, depending on the recipe. The combination of sugar and carbohydrates from the potatoes or cabbage can lead to rapid blood sugar spikes, making it important to choose lower-sugar alternatives.
To make a diabetes-friendly version of coleslaw or potato salad, use a sugar-free dressing or make your own using Greek yogurt, mustard, or olive oil as a base. Adding fresh herbs and spices can enhance the flavor without the need for added sugars.
14. Packaged Instant Oatmeal
Oatmeal is often considered a healthy breakfast option, but packaged instant oatmeal can be a hidden source of sugar. Many flavored varieties of instant oatmeal contain added sugars, syrups, and flavorings, which can turn a nutritious whole grain into a sugar-laden meal. A single packet of flavored instant oatmeal can contain 12 to 15 grams of sugar, making it a less-than-ideal choice for people managing diabetes.
While oats themselves are a good source of fiber and can help stabilize blood sugar, the added sugars in instant oatmeal can cause rapid glucose spikes. It’s important to choose plain, unsweetened oatmeal or steel-cut oats, which have a lower glycemic index and provide more sustained energy.
For a diabetes-friendly breakfast, make your own oatmeal and add fresh fruit, nuts, or a small amount of cinnamon for natural sweetness without the added sugars. This will help you control your blood sugar levels while enjoying a satisfying meal.
15. Sports Drinks
Sports drinks are designed to replenish electrolytes and fluids during intense physical activity, but they are often loaded with sugars. While they may be beneficial for athletes engaged in prolonged, high-intensity exercise, most people do not need the extra sugar provided by these drinks. A typical sports drink can contain 20 to 30 grams of sugar per bottle, which can cause blood sugar spikes for individuals with diabetes.
For people with diabetes, water is usually the best option for staying hydrated during exercise. If you need to replenish electrolytes, consider sugar-free sports drinks or make your own electrolyte drink using water, a pinch of salt, and a squeeze of lemon.
16. Peanut Butter
While peanut butter is often seen as a healthy source of protein and healthy fats, many commercial brands add sugars to enhance flavor. Sweetened peanut butter can contain 3 to 6 grams of sugar per serving, which can add up quickly if consumed in large amounts. This can make it a less-than-ideal option for people trying to manage their blood sugar levels.
To avoid added sugars, choose natural peanut butter that contains only peanuts and salt. Natural peanut butter provides the same benefits without the added sugars, making it a better choice for individuals with diabetes. Pair it with whole grain bread or apple slices for a balanced snack that helps stabilize blood sugar.
Conclusion
Managing diabetes requires careful attention to the foods you eat, especially when it comes to hidden sugars in unsuspecting foods. While many of these foods may seem harmless or even healthy, their sugar content can contribute to blood sugar spikes and make diabetes management more challenging. By being mindful of these foods and opting for lower-sugar alternatives, individuals with diabetes can better control their blood glucose levels and support overall health. Always read labels carefully, and whenever possible, choose whole, unprocessed foods that provide natural sweetness and beneficial nutrients without the added sugars.
