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

13. Sugar-Free Ketchup and Sauces

Sugar-free condiments often hide behind sweeteners like sucralose or stevia—but their base ingredients can still cause spikes. Tomato concentrates, thickeners, and cornstarch all convert rapidly to glucose, especially when used liberally. Plus, many sauces contain hidden fruit purees or maltodextrin for mouthfeel, which can spike blood sugar even faster than table sugar. The serving size is usually small on the label—but real-life portions are rarely so modest. If you’re watching glucose, be cautious with “light” or “sugar-free” sauces. A homemade blend with vinegar, mustard, and spices is a safer, tastier option for metabolic health.

14. Sugar-Free Granola and Snack Clusters

“Sugar-free” granolas or nut clusters may skip table sugar, but they often sneak in high-glycemic binders like brown rice syrup, honey substitutes, or tapioca fiber. Even sugar alcohols can cause a delayed glucose rise when paired with oats or puffed grains that digest quickly. These snacks are also calorie-dense, leading to larger portions and a bigger blood sugar hit than expected. Despite their health halo, many store-bought granolas are dessert in disguise. For better control, opt for homemade blends with whole nuts, seeds, and minimal dried fruit—where fiber, fat, and protein balance out the carbs.