Sugar-Free Traps: Foods That Still Spike Blood Glucose Levels

21. Sugar-Free Nut Butters

Nut butters labeled “sugar-free” can still be problematic if they include processed oils, starches, or low-fiber fillers. Some brands bulk up peanut or almond butter with maltodextrin or add palm oil to maintain texture, both of which can raise glycemic load. Even without added sugar, overly smooth or homogenized nut butters digest faster—especially when eaten alone without fiber or protein to slow absorption. The blood sugar hit worsens if you pair it with white bread or crackers. Choose natural, unsweetened nut butters with one ingredient—just nuts—and pair them with fiber-rich veggies like celery or chia seed crackers.

22. Sugar-Free Pickles and Relishes

Pickles may seem like a safe snack, but many “sugar-free” versions still contain glucose-spiking ingredients like high-fructose corn syrup substitutes or hidden starches. Relishes are even sneakier—often loaded with maltodextrin or dextrose to balance tartness, even when labeled sugar-free. These condiments are also high in sodium, which may indirectly impact insulin resistance. And because pickles are rarely eaten alone, pairing them with refined carbs (like burgers or sandwiches) makes the glucose spike worse. Look for brands with simple ingredients: just cucumbers, vinegar, water, and salt. When it comes to pickled goods, less is truly more—for your blood sugar and your gut.