Blood Sugar Bombs: Everyday Foods to Watch Out For

39. Most Plantain and Root Vegetable Chips

Many people correctly avoid potato chips but substitute them with chips made from root vegetables like plantains, taro, or cassava (yuca), believing them to be lower-glycemic or "healthier." While these roots are technically whole foods, the process of slicing them thinly and frying or baking them destroys the natural cellular structure. This physical alteration turns the dense, natural starch into a highly accessible, fast-digesting form. Much like with mashed potatoes, the body converts this refined starch to glucose almost instantly, resulting in a surprising blood sugar spike that offers little satiety or lasting energy. For a better alternative, choose chips made from low-starch vegetables like kale or zucchini.

40. Commercial Nut Butters (Beyond Just Sugar)

The danger in commercial nut butters (peanut, almond, cashew) isn't just the obvious added sugar, but the addition of high-glycemic oils and stabilizers. To prevent separation and ensure a creamy texture, many brands add refined ingredients like hydrogenated vegetable oils (which increase inflammation) and, crucially, dextrose or corn syrup solids that are highly processed starches. This combination introduces fast-acting carbohydrates that accelerate the rate at which the natural nut starches are converted to glucose, undermining the protein and healthy fats meant to stabilize your blood sugar. Always choose brands with an ingredient list containing only nuts and possibly salt, and stir before serving.