If you have type 2 diabetes, you know the importance of counting carbohydrates for blood sugar control. But it’s not just the number of carbs in a given food that determines how that food will affect your blood sugar levels.
Here are six foods that tend to spike blood sugar levels and ways to moderate your approach for more stable blood sugar levels.
White Grains, Which Are a Refined Source of Carbs
When possible, opt for whole grains, such as whole-grain bread, whole-wheat pasta, and brown rice, which are rich in blood sugar–regulating fiber. Quinoa, amaranth, buckwheat, and hulled barley are also great whole-grain options, Thomas says.
However, with the right approach, you can still include small amounts of white grains in your diabetes-friendly diet. Try pairing them with lean meats, healthy fats, and other relatively low-carb sources of fiber, such as nonstarchy vegetables, to make white-carb-containing meals less likely to spike your blood sugar, Sheth says.
8 Whole Grains That Can Help Prevent or Manage Type 2 Diabetes
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Sugar-Sweetened Drinks, Which Lack Key Nutrients
If you don’t have low blood sugar and are simply craving something sweet, opt for a sugar-free seltzer. Still, your main beverage of choice should be water. If you have trouble enjoying water without any flavor, try adding pieces of freshly sliced fruit to your water bottle, Kazlauskaite says.
Fast Food, Which Is Unexpectedly High in Sugar
When fast food is the only option, remember that buns, breading, condiments, fries, and soda all tend to be very high in sugar and refined carbohydrates, so keep the number of these foods that you order to a minimum, Sheth says. If you get a breaded chicken sandwich, try a small, light-on-the-dressing salad for your side.
Dried Fruit, Which Can Easily Increase Blood Sugar
Yes, it’s true that fruit can spike blood sugar levels, but that’s no reason to strip it from your diet entirely. After all, fruit is rich in vitamins, minerals, antioxidants, and fiber, all of which are great for your health and management of type 2 diabetes, Thomas says.
Your approach: Make sure that you count any fruit consumed as a carb, with one tennis-ball-sized piece of fruit counting as one serving, she says. Opt for whole fresh or frozen options when possible because they’re unprocessed and don’t come with the addition of any sugars. If you prefer canned, make sure the fruit is packed in water, not sugary syrup.
Starchy Vegetables, Which in Large Amounts Can Destabilize Blood Sugar
Just make sure to count that starchy food as a carb, and then pair it with foods that contain plenty of healthful fats, fiber, and lean protein to dramatically lessen any potential blood sugar swings, she says.
Some Nondairy Milks, Which Can Be Surprisingly High in Sugar
The Takeaway
- Limit high-GI foods, such as white bread, pasta, starchy vegetables, and soda. Instead, opt for healthier swaps, such as whole-grain bread or pasta, nonstarchy vegetables, and seltzer or water.
- If you do eat a higher-GI food, balance out the rest of your meal with healthy fats, lean proteins, and fiber, to reduce the risk of a blood sugar spike.
- You don’t have to skip fast food entirely on a diabetes-friendly diet. Keep in mind that buns, breading, and condiments are high in refined carbs and calories, so try to keep these to a minimum and aim for balance as much as possible.
- While dairy milk is generally considered a low-GI food, some nondairy milks, such as oat and rice, are not. Be sure to check nutrition facts before buying to understand the milk’s sugar content.
Resources We Trust
- Mayo Clinic: Low-Glycemic Index Diet: What’s Behind the Claims?
- Harvard Health Publishing: A Good Guide to Good Carbs: The Glycemic Index
- Centers for Disease Control and Prevention: 10 Surprising Things That Can Spike Your Blood Sugar
- Cleveland Clinic: Hyperglycemia (High Blood Sugar)
- American Diabetes Association: Non-Starchy Vegetables for Blood Glucose Control
Additional reporting by Beth W. Orenstein.
Reyna Franco, RDN
Medical Reviewer
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
K. Aleisha Fetters
Author
K. Aleisha Fetters is a Chicago-based fitness writer and certified strength and conditioning specialist who empowers others to reach their goals using a science-based approach to fitness, nutrition and health. Her work has been featured in various publications including Time, Men's Health, Women’s Health, Runner’s World, Self, O, U.S. News & World Report, and Family Circle. She also creates editorial content and programming for Exos, a sports performance company.
Fetters earned both her bachelor’s and master’s degrees in journalism from the Medill School of Journalism at Northwestern University. She has written multiple books -- Give Yourself MORE, Fitness Hacks for Over 50, My Pocket Guide to Stretching -- and coauthored The Woman’s Guide To Strength Training. She is regularly interviewed as an expert on strength training, women's fitness, and mindset. She works with trainees in person and online.