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

15. Sugar-Free Breads and Wraps

Just because bread says “keto,” “low-carb,” or “sugar-free” doesn’t mean it won’t spike your blood sugar. Many are made with refined starches like wheat starch, vital wheat gluten, or modified cellulose—ingredients that lack fiber and digest quickly. Some also use maltitol or dextrose, both of which have measurable glycemic impacts. Others hide behind tiny serving sizes. If you’re eating a sandwich, you’re likely doubling the stated amount. Look for products made with almond flour, flaxseed, or coconut flour, and aim for at least 5 grams of fiber per slice or wrap for better blood sugar control.

16. Sugar-Free Canned Fruits

Packed in “natural juices” or water, sugar-free canned fruits may appear innocent—but the concentrated fruit sugars and lack of fiber tell another story. Without the buffering peel and structure of whole fruit, even unsweetened canned peaches or pears can spike blood sugar rapidly. Many also use ascorbic acid, syrups, or “fruit juice concentrates” that elevate the glycemic load. If fresh fruit isn’t available, frozen options with no additives and full fiber intact are a safer choice. Whole fruit—with skin, chew, and structure—is always the better bet for metabolic health and blood sugar stability.