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

7. Gluten-Free Packaged Foods

For those managing celiac disease or gluten sensitivities, gluten-free options are essential. But for others, gluten-free packaged snacks and baked goods may seem healthier when, in fact, they often swap wheat for white rice or potato starch—ingredients that lack fiber and spike blood sugar more quickly. Manufacturers compensate for texture and taste with added sugars, resulting in snacks that can destabilize energy if eaten regularly. If you don’t have a medical reason to avoid gluten, there’s no need to default to gluten-free cookies or crackers. Instead, choose naturally gluten-free whole grains like quinoa, brown rice, or millet, and round out snacks with veggies, nuts, or cheese. Making these gentle shifts means your food is working with you, supporting balanced energy and resilience.

8. Dried Fruit

Dried fruit can feel like an easy shortcut to getting your “five a day,” but it can quickly stack up concentrated sugar in a small space. With water removed, the sugars become intensely sweet, and it’s easy to overeat—sometimes consuming the sugar equivalent of a handful of candy all at once. Raisins, dried cranberries, or bananas may sound pure, but often come with added sugars too. If dried fruit is your snack of choice, keep portions moderate and pair with nuts or seeds for added fiber and healthy fats. Even better, reach for a serving of fresh fruit, where the water content and fiber help slow absorption and keep you fuller longer. Freeze-dried fruit (with no added sugar) is another handy, portable alternative for a gentle treat.