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

5. Sugar-Free Protein Bars

Often labeled as “keto,” “low-carb,” or “diabetic-friendly,” many sugar-free protein bars are anything but. They commonly include glucose-spiking ingredients like maltodextrin, glycerin, or tapioca starch—used as binders or bulkers. While they may not taste overtly sweet, their glycemic impact can be surprisingly high. Some bars also use sugar alcohols like erythritol or sorbitol, which may affect individuals differently and still disrupt digestion. When paired with minimal fiber and poor-quality protein, these bars become little more than candy in fitness branding. For real metabolic stability, look for bars with whole food ingredients, healthy fats, and visible fiber.

6. Light Salad Dressings

Light or sugar-free salad dressings often swap one problem for another. In an effort to cut calories, manufacturers remove healthy fats and replace them with thickeners, gums, or starch-based fillers that digest rapidly and raise blood glucose. Even worse, some use artificial sweeteners or high-fructose corn syrup alternatives, which can disrupt your metabolism and gut health. The result? A dressing that may be low in calories but high in glycemic load. A better option is a homemade vinaigrette using olive oil, vinegar, and herbs—which supports both blood sugar and nutrient absorption far more effectively.