Blood Sugar Bombs: Everyday Foods to Watch Out For

19. Packaged, Pre-Cut Fruit (Increased Glycemic Response)

While whole, fresh fruit is always recommended, pre-cut fruit sold in containers can cause a faster blood sugar spike than the whole fruit itself. The process of cutting and exposing the fruit to air (even if refrigerated) begins to break down the cellular structure and some of the fiber, making the sugars more readily available for digestion. Furthermore, the convenience often encourages consuming a larger, denser portion quickly. Choose whole, uncut fruit whenever possible, or if buying pre-cut, eat it immediately alongside a protein source like cheese or nuts.

20. Most Store-Bought Marinades and Glazes (The Hidden Syrup)

Marinades are often overlooked as a blood sugar culprit, yet most bottled varieties (especially teriyaki, honey mustard, or Asian-inspired sauces) rely heavily on syrups, fruit concentrates, or molasses for flavor and texture. Even savory marinades use sugar to balance acidity and tenderize meat. A few tablespoons can add substantial, fast-acting carbs to an otherwise balanced meal. Check labels for high-fructose corn syrup, pineapple juice concentrate, or brown sugar. Instead, use vinegar, herbs, spices, garlic, and olive oil for a delicious, low-glycemic flavor boost.