Blood Sugar Bombs: Everyday Foods to Watch Out For

Lisette Marie

21. Unsweetened Applesauce and Fruit Purees

Close-up of homemade applesauce in a clear glass bowl on a tiled surface. Photo Credit: Pexels @Rachel Loughman

Applesauce, even the unsweetened kind, behaves like a concentrated sugar source without its protective fiber. The cooking and pureeing process mechanically destroys the cellular walls of the apple, removing the natural barrier that slows sugar absorption. As a result, the natural fructose and glucose are rapidly released into the bloodstream, spiking glucose quickly. While great for easy digestion, this rapid delivery system is problematic for blood sugar control. When choosing apple snacks, opt for the whole, raw fruit for the maximum buffering effect of intact fiber.

22. Packaged Pre-Cooked Quinoa and Grains

Delicious vegan quinoa salad with tomatoes, oranges, and fresh herbs. Photo Credit: Pexels @Pixabay

Quinoa and other whole grains (like brown rice) are usually blood sugar-friendly when cooked properly, but many pre-cooked, packaged versions (found in pouches or containers) are high-glycemic traps. To ensure quick heating and shelf stability, these grains are often over-processed or cooked to a soft consistency that breaks down the structural starch, making it easier and faster for your body to convert to glucose. For stable blood sugar, cook your whole grains al dente from scratch, or look for refrigerated (not shelf-stable) versions with minimal additives.

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21. Unsweetened Applesauce and Fruit Purees

22. Packaged Pre-Cooked Quinoa and Grains

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