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

27. "Low-Carb" Protein Powders with Maltodextrin

While most protein powders are relatively blood sugar-friendly, beware of those labeled "low-carb" or "keto" that use maltodextrin as a cheap filler or bulking agent. Maltodextrin is a highly processed, refined starch often derived from corn, rice, or potato. Despite having zero sugar, it is rapidly digested and has a glycemic index (GI) significantly higher than table sugar—often spiking blood glucose faster and higher than the very sugars you're trying to avoid. Always scan the ingredient list for this stealthy carb. If you rely on shakes, choose powders sweetened only with erythritol, stevia, or monk fruit and use a pure whey or plant-based protein source.

28. Packaged Tofu and Tempeh with Hidden Sweeteners

Even savory, protein-rich items like pre-marinated or flavored tofu and tempeh can be unexpected glucose traps. Manufacturers often add sweetening agents to enhance flavor profiles and caramelize during cooking. Look for ingredients like rice syrup, apple juice concentrate, or brown rice solids—all of which are concentrated sugars that will affect your blood glucose. These are often snuck into "teriyaki," "BBQ," or "sesame" flavors, even if the label doesn't explicitly claim "sweetened." Always opt for plain, unflavored tofu or tempeh and create your own marinades using herbs, spices, vinegar, and healthy fats for full metabolic control.