The 7 Best Foods to Avoid Postprandial Blood Sugar Spikes

18 Sep 2025 By Michael S. Underhill, D.O.

The 7 Best Foods to Avoid Postprandial Blood Sugar Spikes

Managing blood sugar levels after meals, known as postprandial blood sugar, is crucial for overall health, especially for individuals with diabetes or insulin resistance. What you eat significantly impacts how your body processes glucose. Choosing the right foods can help you maintain stable energy levels, prevent crashes, and reduce the risk of long-term complications. This article will explore seven types of food that you should avoid, or at least minimize, to prevent significant blood sugar spikes after eating. We'll delve into why these foods have such an impact and offer alternative options for a healthier diet. How To Prevent A Blood Sugar Crash After Meals

Why is Managing Postprandial Blood Sugar Important?

Consistent and dramatic spikes in blood sugar after meals can lead to various health issues:

Insulin Resistance: Frequent spikes can lead to cells becoming less responsive to insulin, leading to higher blood sugar levels over time.
Type 2 Diabetes: Prolonged insulin resistance can eventually develop into type 2 diabetes.
Weight Gain: Rapid increases and drops in blood sugar can trigger cravings and overeating, contributing to weight gain.
Cardiovascular Problems: Elevated blood sugar levels can damage blood vessels, increasing the risk of heart disease and stroke.
Fatigue and Brain Fog: Unstable blood sugar can cause energy crashes, leading to fatigue and difficulty concentrating.

By understanding which foods cause these spikes and making informed dietary choices, you can better manage your postprandial blood sugar and improve your overall health and well-being.

1. Sugary Drinks: Sodas, Juices, and Sweetened Beverages

Sugary drinks are notorious for causing rapid spikes in blood sugar. Unlike whole foods that contain fiber and other nutrients that slow down glucose absorption, sugary beverages are quickly absorbed into the bloodstream, leading to a surge in blood sugar levels.

Why They're Harmful:

High Glycemic Index (GI): Sugary drinks typically have a high GI, meaning they cause a rapid increase in blood sugar.
Lack of Nutrients: They provide little to no nutritional value, offering empty calories without fiber, vitamins, or minerals.
Liquid Calories: Liquid calories are less satiating than those from solid food, making it easier to consume large quantities without feeling full.

Examples:

Soda: A 12-ounce can of soda can contain 39 grams of sugar, leading to a significant blood sugar spike.
Fruit Juice: Even 100% fruit juice can be high in sugar. An 8-ounce glass can contain around 22 grams of sugar.
Sweetened Coffee and Tea: Adding sugar, syrups, or sweetened creamers to coffee and tea can significantly increase their sugar content.
Sports Drinks: Marketed as energy boosters, many sports drinks are loaded with sugar and are not suitable for those managing blood sugar levels unless engaged in intense, prolonged exercise.

Better Alternatives:

Water: Stay hydrated with plain water, which has zero impact on blood sugar.
Unsweetened Tea or Coffee: Enjoy these beverages without added sugar. You can experiment with natural sweeteners like stevia or monk fruit in moderation.
Sparkling Water: Add a splash of lemon or lime for flavor without the sugar.
Infused Water: Create your own flavored water by adding slices of fruit, vegetables, and herbs like cucumber, mint, and berries to a pitcher of water.

| Beverage | Sugar Content (per serving) | Impact on Blood Sugar | | ------------------- | --------------------------- | ----------------------- | | Regular Soda | ~39 grams | High Spike | | 100% Fruit Juice | ~22 grams | Moderate Spike | | Unsweetened Tea | 0 grams | No Impact | | Sparkling Water | 0 grams | No Impact |

2. Refined Grains: White Bread, White Rice, and Pastries

Refined grains are processed to remove the bran and germ, which strips away valuable fiber and nutrients. This makes them easily digestible, leading to a rapid increase in blood sugar levels.

Why They're Harmful:

Low Fiber Content: Fiber helps slow down the absorption of sugar, preventing blood sugar spikes. Refined grains lack this crucial component.
High Glycemic Index: These foods are quickly broken down into glucose, causing a rapid rise in blood sugar.
Nutrient Deficiency: The refining process removes many vitamins and minerals, reducing the nutritional value of these foods.

Examples:

White Bread: Made from refined flour, white bread offers little fiber and causes a rapid increase in blood sugar.
White Rice: Similar to white bread, white rice is quickly digested, leading to a postprandial spike.
Pastries and Baked Goods: Cakes, cookies, donuts, and other pastries are often made with refined flour, sugar, and unhealthy fats, making them a triple threat to blood sugar control.
Breakfast Cereals (Processed): Many breakfast cereals, especially those marketed to children, are high in sugar and made from refined grains.

Better Alternatives:

Whole Grain Bread: Look for bread made from 100% whole wheat, whole rye, or other whole grains.
Brown Rice: A less processed option with more fiber than white rice.
Quinoa: A complete protein and a good source of fiber.
Oats (Steel-Cut or Rolled): Provide sustained energy and help stabilize blood sugar levels.

| Grain Type | Fiber Content (per serving) | Glycemic Index | Impact on Blood Sugar | | ----------------- | --------------------------- | --------------- | ----------------------- | | White Rice | ~0.6 grams | 73 | High Spike | | Brown Rice | ~1.8 grams | 68 | Moderate Spike | | White Bread | ~1 gram | 75 | High Spike | | Whole Grain Bread | ~3 grams | 55 | Moderate Spike |

3. Processed Snacks: Chips, Crackers, and Pretzels

Processed snacks are often high in refined carbohydrates, unhealthy fats, and sodium, making them poor choices for blood sugar control. They offer little nutritional value and can contribute to weight gain and other health problems.

Why They're Harmful:

High in Refined Carbs: Many processed snacks are made from refined flour, which leads to rapid glucose absorption.
Lack of Fiber: Without fiber, these snacks offer little to no benefit in slowing down sugar absorption.
Unhealthy Fats: Many contain trans fats or saturated fats that can contribute to insulin resistance and heart disease.
High in Sodium: Excessive sodium intake can exacerbate health issues like high blood pressure.

Examples:

Potato Chips: High in carbohydrates and unhealthy fats, providing empty calories.
Crackers (Refined): Made from refined flour and often contain added sugar and unhealthy fats.
Pretzels: Mostly made from refined carbohydrates and salt.
Candy Bars: Packed with sugar and unhealthy fats, leading to a rapid spike in blood sugar.
Commercial Popcorn (with additives) Usually high sugar content from added artificial flavours.

Better Alternatives:

Nuts and Seeds: Provide healthy fats, protein, and fiber to help stabilize blood sugar.
Vegetables with Hummus: A nutritious snack that offers fiber, protein, and healthy fats.
Greek Yogurt: High in protein and low in carbohydrates, making it a great option for blood sugar control.
Air-Popped Popcorn (Plain): A low-calorie snack that can be a good source of fiber when eaten without added butter, sugar, or salt.

| Snack Type | Fiber Content (per serving) | Key Nutrients | Impact on Blood Sugar | | ------------------ | --------------------------- | ------------------- | ----------------------- | | Potato Chips | ~1 gram | High in Sodium | High Spike | | Refined Crackers | ~0.5 grams | Low in Nutrients | High Spike | | Almonds | ~3.5 grams | Healthy Fats, Protein | Minimal Impact | | Greek Yogurt | 0 grams | Protein | Stable |

4. Dried Fruits: Raisins, Dates, and Apricots

While dried fruits are a source of nutrients and fiber, they are also highly concentrated in sugar. The drying process removes water, concentrating the natural sugars present in the fruit.

Why They're Harmful (in excess):

Concentrated Sugar Content: Compared to fresh fruit, dried fruit has a much higher sugar content per serving.
High Glycemic Index: This leads to a rapid increase in blood sugar levels.
Portion Control Challenges: It's easy to overeat dried fruit due to its small size and sweetness.

Examples:

Raisins: A small box of raisins can contain around 25 grams of sugar.
Dates: Two dates can have around 36 grams of sugar.
Dried Apricots: A handful of dried apricots can contain approximately 17 grams of sugar.
Dried Cranberries (Sweetened): Often contain added sugar in addition to their natural sugar content.

Better Alternatives (in moderation):

Fresh Fruits: Choose fresh fruits like berries, apples, oranges, and pears, which are lower in sugar and higher in fiber.
Small Portions of Dried Fruit: If you choose to eat dried fruit, keep the portion size small and pair it with protein or healthy fats to slow down sugar absorption.
Frozen Fruits: Fruits like berries when frozen make excellent smoothies without causing the sugar spike like the dried counterparts.

| Fruit Type | Sugar Content (per serving) | Fiber Content (per serving) | Impact on Blood Sugar | | ----------------- | --------------------------- | --------------------------- | ----------------------- | | Raisins | ~25 grams | ~2 grams | High Spike | | Dates | ~36 grams | ~4 grams | High Spike | | Fresh Berries | ~5-8 grams | ~2-4 grams | Moderate Impact | | Apple (Medium) | ~19 grams | ~4 grams | Moderate Impact | The 5 Best Breakfasts To Stabilize Blood Sugar And Avoid Spikes

5. Sweetened Yogurt: Flavored Varieties

Sweetened yogurt, particularly flavored varieties, can be surprisingly high in added sugars. While yogurt itself offers nutritional benefits like protein and calcium, the added sugars can negate these advantages. Healthy Snacks For Persons With Diabetes To Avoid A Bg Spike

Why They're Harmful:

Added Sugars: Many flavored yogurts contain large amounts of added sugars to enhance taste.
Misleading Labels: Some yogurts are marketed as "healthy" or "low-fat" but are still loaded with sugar.
Disrupts Gut Health: High sugar content can negatively impact the balance of gut bacteria.

Examples:

Fruit-on-the-Bottom Yogurt: Often contains a layer of sugary fruit preserves.
Flavored Greek Yogurt: While Greek yogurt is typically higher in protein, flavored varieties can be high in sugar.
Yogurt Tubes: Popular with children, these are often packed with sugar and artificial ingredients.

Better Alternatives:

Plain Greek Yogurt: A versatile base that you can sweeten yourself with fresh fruit, a drizzle of honey, or a sprinkle of cinnamon.
Unsweetened Yogurt with Berries: Combine plain yogurt with fresh berries for a naturally sweet and nutritious snack.
Yogurt with Nuts and Seeds: Add nuts and seeds for healthy fats, protein, and fiber to help stabilize blood sugar.

| Yogurt Type | Sugar Content (per serving) | Protein Content (per serving) | Impact on Blood Sugar | | ----------------------- | --------------------------- | ----------------------------- | ----------------------- | | Flavored Greek Yogurt | ~15-20 grams | ~15 grams | Moderate Spike | | Plain Greek Yogurt | ~5-8 grams | ~20 grams | Minimal Impact | | Fruit-on-the-Bottom | ~20-30 grams | ~5 grams | High Spike |

6. Fruit Juice Concentrates

Fruit juice concentrates are produced by extracting juice from fruits and then removing most of the water, resulting in a concentrated sugary syrup.

Why They're Harmful:

High Fructose Content: Concentrates are high in fructose, which can lead to insulin resistance and liver problems.
Lack of Fiber: The fiber present in whole fruits is lost during the concentration process, contributing to a rapid rise in blood sugar.
Processed Ingredients: Many juice concentrates contain added sugars, preservatives, and artificial flavors.

Examples:

Frozen Juice Concentrates: Used to make beverages like lemonade and fruit punch.
Juice Drinks Made from Concentrate: Often contain little actual fruit juice and are high in added sugars.
Ingredients in Processed Foods: Juice concentrates are often added to processed foods like cereals, sauces, and snacks as a sweetener.

Better Alternatives:

Whole Fruits: Choose whole fruits for their fiber and nutrient content.
Small Portions of Fresh Juice: If you choose to drink juice, opt for small portions of fresh, unsweetened juice.
Infused Water: A refreshing and hydrating alternative with little to no impact on blood sugar.

| Juice Type | Sugar Content (per serving) | Fiber Content (per serving) | Impact on Blood Sugar | | ------------------ | --------------------------- | --------------------------- | ----------------------- | | Orange Juice Concentrate | ~25 grams | ~0 grams | High Spike | | Apple Juice Concentrate | ~24 grams | ~0 grams | High Spike | | Whole Apple | ~19 grams | ~4 grams | Moderate Impact |

7. Highly Processed Breakfast Foods: Instant Oatmeal, Sugary Cereals

Highly processed breakfast foods such as instant oatmeal and sugary cereals are often loaded with refined carbohydrates and added sugars, making them a poor choice for starting the day.

Why They're Harmful:

High in Refined Carbs: Quickly broken down into glucose, leading to a rapid spike in blood sugar.
Added Sugars: Contributes to increased blood sugar levels and can lead to insulin resistance over time.
Low in Fiber and Protein: Lacking the essential nutrients needed to stabilize blood sugar and provide sustained energy.
Lack of Nutrients: These offer little in the way of vitamins and minerals and empty calories.

Examples:

Instant Oatmeal (Flavored): Often contains added sugar, artificial flavors, and minimal fiber.
Sugary Breakfast Cereals: Packed with sugar and refined grains, providing little nutritional value.
Breakfast Bars: Many are high in sugar and processed ingredients, making them more like candy bars than nutritious breakfast options.
Commercial Pancakes and Waffles: Especially those that include syrup or other sugary toppings will cause an instant blood spike.

Better Alternatives:

Steel-Cut Oatmeal: A minimally processed option that provides sustained energy and helps stabilize blood sugar.
Unsweetened Granola: Choose granola made with whole grains, nuts, and seeds, and avoid those with added sugars.
Eggs: An excellent source of protein and healthy fats that help stabilize blood sugar.
Overnight Oats: Prepare oats overnight with milk, yogurt, and healthy toppings like berries and nuts for a quick and nutritious breakfast.

| Breakfast Food | Sugar Content (per serving) | Fiber Content (per serving) | Impact on Blood Sugar | | ------------------------ | --------------------------- | --------------------------- | ----------------------- | | Instant Oatmeal (Flavored) | ~12 grams | ~2 grams | High Spike | | Sugary Cereal | ~10-20 grams | ~1-2 grams | High Spike | | Steel-Cut Oatmeal | ~1 gram | ~4 grams | Minimal Impact | | Eggs (2 Large) | ~1 gram | ~0 grams | Stable |

Key Takeaways for Managing Postprandial Blood Sugar

By understanding the impact of different foods on your blood sugar levels and making informed dietary choices, you can effectively manage postprandial blood sugar and improve your overall health. Remember, focus on whole, unprocessed foods, prioritize fiber and protein, and limit your intake of sugary drinks, refined grains, and processed snacks. Regular monitoring of blood sugar levels, as recommended by your healthcare provider, can also help you understand how different foods affect your body and make necessary adjustments to your diet. Embracing a balanced and mindful eating approach is key to maintaining stable blood sugar levels and promoting long-term well-being.