Blood Sugar Bombs: Everyday Foods to Watch Out For

27. Flavored Tofu and Plant-Based Meat Substitutes

Don't assume a savory, protein-rich item is safe; many flavored tofu and plant-based meat substitutes (like meatless sausage or nuggets) use hidden sweeteners and refined starches to improve texture, taste, and browning. Teriyaki, BBQ, and "crispy" formulations are the biggest culprits, often containing brown sugar, corn syrup, or fruit concentrates. Furthermore, many processed plant proteins contain fillers like maltodextrin or refined flours to hold them together. Always check the carbohydrate count on these items. For the lowest glucose impact, stick to plain, firm tofu and season it yourself with unsweetened spices and herbs.

28. Commercially Puffed Cereals and Grains

Any product that has been "puffed"—like puffed rice, puffed wheat, or extruded cereal pieces—represents a major pitfall. Puffing is a manufacturing process that uses heat and pressure to make grains light and airy, but this action shatters the starch structure and increases its surface area exponentially. This severe physical alteration makes the starch instantly available for conversion into glucose. Even if the ingredient is nominally a whole grain, the physical processing makes its glycemic impact behave worse than table sugar. The rule: if it floats in milk without getting soggy, its starch is fully exposed and ready to spike your glucose.