6 Foods That Tend to Spike Blood Sugar

White grain-containing foods, such as white bread, pasta, and rice, are all examples of refined carbohydrate sources, meaning they have had much of their fiber removed during processing, according to the American Heart Association. “Fiber is a type of carbohydrate that has many benefits,” Thomas says. “It’s not digested by the body, so it influences gut health and may slow digestion, which may help blood sugar levels.” It also helps you feel fuller longer, to reduce the likelihood of overeating, which can negatively affect blood sugar.

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. (Popular pearled barley is a refined, not a whole, grain.)

However, you still can include small amounts of white grains in your diet with the right approach. 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. For example, ½ cup of cooked white pasta counts as a single serving, according to the American Diabetes Association (ADA). Portioning it alongside a chicken breast and broccoli sautéed in olive oil makes a balanced meal that will keep blood sugar levels steady, the ADA recommends.

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“It’s really hard to control blood sugar if you’re drinking sweetened beverages,” says Rasa Kazlauskaite, MD, associate professor of endocrinology, diabetes, and metabolism at Rush University Medical Center in Chicago. She explains that, apart from containing heavy amounts of sugar, drinks like soda, sweetened iced tea, and even fruit juice contain virtually no protein, fat, or fiber. What’s more, these drinks don’t actually aid satiety, she says. and most people would prefer to actually gain some fullness out of anything that’s going to raise their blood sugar.

While for the most part the best course of action is to entirely avoid sweetened caloric drinks, a small serving of these beverages can be helpful in quickly raising blood sugar when people are struggling with acute hypoglycemia, Dr. Kazlauskaite notes. Start with ½ cup and see how your blood sugar changes before having any more.

If you don’t have low blood sugar and are simply craving something sweet, you can scratch the itch with a sugar-free seltzer. Still, your main beverage of choice should be water. If you have trouble putting away water without the flavor, try adding pieces of freshly sliced fruit to your water bottle, Kazlauskaite says.

Sure, no one is calling fast food a health food, but we tend to think about hamburgers and french fries being high in calories and fat. The truth is, fast food items tend to also be high in sugar and refined carbohydrates, too, potentially causing blood sugar spikes. Some popular drive-thru burgers actually contain as much as a candy bar. For example, a McDonald’s Double Quarter Pounder With Cheese contains 10 grams (g) of sugar and 43 g of carbs, compared with a 2-ounce (oz) Snickers bar’s 29 g of sugar and 35 g of carbs, per the U.S. Department of Agriculture (USDA).

When fast food is the only option, remember that buns, breading, condiments, fries, and soda tend to all 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. And say “no thanks” to the soda.

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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. Last, even if you do manage to find dried fruits that don’t contain added sugar, know they will still drastically spike your blood sugar. That’s because these fruits have been dehydrated, meaning they contain just as much sugar as a whole fruit but in a single bite, she says. For example, according to the USDA, while a whole apricot has just over 3 g of sugar, only 2 tablespoons (tbsp) of dried apricots has that same amount.

Oh, the poor potato — and, along with it, other starchy vegetables like peas and corn. These foods pack a greater quantity of carbs compared with nonstarchy vegetables like broccoli, cauliflower, cabbage, and lettuce. “But, make sure you don’t cut out starchy vegetables entirely. They still provide good nutrients, and some can even be higher in fiber than nonstarchy vegetables,” Thomas says.

You can plan meals that contain starchy vegetables and prevent blood sugar spikes. Just make sure to count that starchy food as a carb, and then pair it with low-GL foods such as lean proteins and healthy fats, she says. According to the Centers for Disease Control and Prevention (CDC), a serving of winter squash is 1 cup. Eat it topped with some shredded chicken and cheese. Easy peasy.

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Even dairy milk counts as a carb, but it’s a carb with a low GI, according to Harvard Health Publishing. That’s not always true for nondairy milks, with oat milk being very high in sugar, says Thomas, noting that rice milk tends to be the highest in sugar. In fact, according to Harvard, it comes with a GI of 86 — 86 percent as high as straight glucose.

As far as milk substitutes go, unsweetened soy tends to be the least likely to spike your blood sugar, thanks to lower sugar levels and higher protein levels. Nutrition information varies by brand, so be sure to read the label. As an example, 1 cup of Silk unsweetened soy milk contains 1 g of sugar (no added sugar) and 7 g of protein.

Additional reporting by Beth W. Orenstein.