11 'Sugar-Free' Traps: Foods That Still Spike Blood Glucose Levels

Akanksha Sharma

7. Flavored Almond or Oat Milks

Vegan oat flakes milk, non dairy alternative milk. Photo Credit: Envato @Olga_Kochina

Plant-based milks are often perceived as healthy, but many varieties—especially those labeled as “unsweetened”—can still contain ingredients that raise blood sugar. Rice starch, gums, or added thickeners are commonly included for texture, and they act like quick-digesting carbs once metabolized. Oat milk in particular, even when unsweetened, has a naturally higher glycemic index due to how oats are processed. Always read the label beyond the front-facing claim. For blood sugar stability, the best choices are unsweetened almond or coconut milks with short, clean ingredient lists and no fillers. Simpler really is better.

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7. Flavored Almond or Oat Milks

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