Blood Sugar Bombs: Everyday Foods to Watch Out For

15. Baked Chips and Extruded Snack Puffs

Many people swap fried chips for "baked" chips or crunchy, extruded cheese puffs, thinking they are choosing the healthier, lower-fat option. However, these snacks are primarily made from highly refined potato, corn, or rice flour. The extrusion and baking processes gelatinize the starch, making it incredibly easy for your body to convert into glucose immediately upon consumption. These snacks have a very high glycemic index (often higher than sugar) and contain almost no protein or fat to slow absorption. The result is a quick, hard blood sugar spike followed by a rapid drop.

16. Balsamic Glazes and Reductions

Balsamic vinegar is a beneficial ingredient, but the thick, syrupy glazes and reductions often used in cooking and as salad drizzles are pure, concentrated sugar. The reduction process, whether done commercially or at home, turns the natural sugars in the grape must into a thick, intensely sweet syrup. A small drizzle on meat, pizza, or caprese salad can easily add 5 to 10 grams of fast-acting sugar per tablespoon, which is enough to significantly disrupt blood glucose stability. For a safer flavor boost, use unreduced balsamic vinegar or a squeeze of fresh lemon juice instead.