Diabetes Danger: Shocking Foods Spiking Your Blood Sugar

31. High-Sugar Protein/Nutrition Shakes (Bottled)

The convenience of a bottled, ready-to-drink protein shake often hides a compromise: high sugar. Many mass-market "nutrition" or "meal replacement" shakes are loaded with sugars, corn syrup, or fruit concentrates to make the high protein palatable. This liquid combination is a fast track to a spike, as the protein is instantly accompanied by simple carbs. Always read the label; if "sugar," "syrup," or "dextrose" is high on the list, skip it. Choose powdered whey or plant protein that you can mix with water and healthy fats (like nut butter) to ensure your shake truly supports metabolic balance.

32. Most Store-Bought Barbecue and Teriyaki Sauces

These deeply savory sauces are often the last place people look for sugar, yet they are typically loaded with it. Manufacturers use high-fructose corn syrup, brown sugar, or molasses in large amounts to achieve that sticky glaze and balanced flavor. A single serving (usually just two tablespoons) of a major brand's BBQ sauce can contain 15 to 20 grams of sugar, spiking blood glucose rapidly. Even "light" or "low-carb" versions often use maltodextrin to thicken, which is a faster-acting glucose delivery system than sugar. For stable blood sugar, make homemade rubs using spices and vinegar, or seek out brands that clearly state zero sugar and avoid starch fillers.