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

23. Sugar-Free Tomato Sauces

That “no sugar added” pasta sauce might sound diabetes-friendly, but dig into the label and you’ll often find tomato paste concentrates, starch-based thickeners, or even hidden syrups. Tomatoes themselves are naturally high in sugar—and concentrating them amplifies the glycemic impact. Combine that with high-heat cooking and a lack of fiber, and you’ve got a sauce that hits harder than expected. Many brands also sneak in corn syrup solids or rice flour to balance acidity. If you’re watching glucose, opt for sauces with whole tomatoes, olive oil, and herbs only—or better yet, make your own for full control.

24. Sugar-Free Breakfast Sausages

Packaged sausages marketed as “sugar-free” often rely on hidden carbs to maintain flavor and texture. Fillers like potato starch, dextrose, and modified cornmeal aren’t technically “sugar,” but they digest just as fast—spiking blood sugar even when you think you’re eating pure protein. Some sausages also contain binders that double as glucose accelerators, turning your high-protein breakfast into a metabolic rollercoaster. Worse, the sodium and preservatives can trigger water retention and inflammation, which compounds insulin resistance over time. Stick to minimally processed sausage with real meat, spices, and no starches—or better yet, make your own.