Blood Sugar Bombs: Everyday Foods to Watch Out For

29. Maltodextrin (The Stealth Sweetener/Thickener)

Maltodextrin is a highly refined white powder derived from starch (corn, potato, or rice) and is used universally as a thickener, filler, and texture agent in everything from low-fat dairy to protein powders, "healthy" baking mixes, and supplement blends. While it’s technically not sugar, it has a Glycemic Index (GI) of 106 to 135, significantly higher than table sugar (GI 65). Because it's a short-chain starch, it absorbs almost instantly, leading to an explosive glucose spike. Always scan ingredient labels for this common, powerful glucose booster in products that aren't even advertised as sweet.

30. Glazed or Caramelized Vegetables

While eating vegetables is always beneficial, the popular preparation method of glazing or caramelizing them can turn a healthy side dish into a sugar spike. Roasting or sautéing vegetables (like carrots, Brussels sprouts, or sweet potatoes) with a sauce containing honey, maple syrup, or brown sugar concentrates the sugar content while simultaneously making the vegetables’ natural starches more digestible. This combination delivers a double hit of fast-acting carbohydrates that undermines the natural fiber buffer. For blood sugar stability, opt for vegetables roasted with olive oil, herbs, and savory spices instead.