11 "Healthy" Foods That May Be Secretly Sabotaging Your Blood Sugar

3. Flavored Yogurts & Dairy-Free Yogurts

Flavored yogurts—both dairy-based and plant-based—are everywhere, often hailed as easy, healthy breakfast or snack solutions. While yogurt itself provides valuable protein and probiotics, many supermarket varieties mask up to 20 grams (the equivalent of five teaspoons) of added sugar per serving. This sugar is often added to compensate for “low-fat” or “dairy-free” branding, making the texture and taste more appealing. These products, though convenient, can undermine blood sugar balance just as much as more obvious indulgences. Instead, choose plain Greek yogurt or unsweetened coconut yogurt, then add your own fresh fruit, cinnamon, or chopped nuts for flavor and satiety. Not only do you gain control over sugar content, but you’ll also enjoy a slower, more satisfying energy boost—all while supporting gut and metabolic health.

4. Granola & Snack Bars

A granola or energy bar can look like a wholesome meal-in-your-pocket. Clever labels tout “oats,” “nuts,” and “protein,” luring us with their promise of steady energy. Yet, as Dr. James Wilkins points out, “The ‘health halo’ often leads us to overlook the fact that many bars contain as much sugar and fat as a candy bar.” Add to that syrups, palm oils, and a list of unpronounceable preservatives, and it’s clear these snacks don’t always measure up. The rush from a sugary bar fades quickly, often leaving you hungrier than before. For a more supportive alternative, try making a quick trail mix with raw nuts, unsweetened dried fruit, and a few dark chocolate chips. Or, pair apple slices with a spoonful of natural nut butter. These swaps are gently supportive of both your cravings and your blood sugar, delivering naturally occurring fiber, protein, and satisfaction in every bite.