5 surprising ‘health’ foods that can spike your glucose levels

In today’s health-conscious world, many foods and drinks are marketed as nutritional powerhouses, mostly because of certain ingredients they contain (or lack).  

But what if these seemingly healthy choices aren’t as beneficial as they seem? Some may even do more harm than good. This is often called the “health halo” effect.  

In this article, we’re exploring why a few popular foods have a health halo and what makes them a poor choice for your glucose levels.  

Keep reading to learn if some of your favorite picks are actually sugar bombs in disguise or misleading in their health claims. Fortunately, we’ve provided more glucose-friendly swaps.  

5 foods with health halos that can cause a glucose spike 

When it comes to nutrition, it can be hard to know which claims are based on high-quality evidence, weak evidence, or no evidence as all. Especially with today's technology, nutritional claims can be exaggerated or downright wrong — and still become a trend and spread quickly on social media. 

Below, we unpack the science behind five of the most popular foods with health halos and give you some ideas for better options, depending on your health goals. 

1. Acai bowls & yogurt parfaits 

While some celebrate acai bowls for their antioxidant-rich content, they often come laden with added sugars in the form of fruit juices, sweetened toppings, and granola. 

In fact, most acai in the United States comes powdered or frozen, meaning by the time you eat it, the many steps of processing have likely decreased the antioxidant value of fresh acai berries. 

Additionally, acai bowls don’t tend to contain much protein but do contain a significant amount of carbs and sugar. This combo can contribute to blood sugar spikes and subsequent hunger.¹ 

Looking at several different outlets, a store-bought acai bowl can contain as much as 50 grams (g) of carbohydrates and 16 g of added sugar, with only 3 g of protein. And an acai bowl from a fast-casual restaurant may have up to 100 g of carbs, 65 g of added sugar, and only 8 g of protein. 

Outside of the blood sugar effects of this much sugar, the recommendation is to keep the intake of free sugars (which includes added sugars) to less than 25 g per day. Doing so reduces the risk of other adverse effects such as heart disease, increased body weight, and type 2 diabetes.²  

Similarly, yogurt parfaits, despite their association with probiotics and calcium, can contain hidden sugars in flavored yogurts and sugary toppings (like granola and honey), which undermine their potential health benefits.  

Most store-bought parfaits are made with regular yogurt, which tends to be sweetened with extra sugar and have much less protein than its Greek counterpart. 

Depending on where you buy your parfait, it can contain as much as 80 g of carbs, 41 g of added sugar, and only 9 g of protein. Smaller, prepackaged containers found at the grocery store are a little better, but still contain up to 35 g of carbs, 16 g of added sugar, and only 5 g of protein.  

Swap it 

Make your own bowl or parfait at home. This will allow you to control the ingredients so that you’re getting less sugar and more protein, which can help to stabilize blood sugar for the day.³ 

Take 8 ounces of Greek yogurt and top with whole, fresh, or frozen berries and chopped nuts. You’ll get a protein boost from the yogurt and nuts with a touch of sweetness from the berries, without all the added sugar and carbs. To up the protein intake, you can also mix in a quality protein powder.   

2. All-fruit smoothies

Smoothies are often perceived as a healthy choice due to their abundance of vitamins, minerals, and fiber. However, just like acai bowls and yogurt parfaits, their nutritional value can be overshadowed by their high sugar content. 

Fruits naturally contain sugar. Some research has shown a lower glucose response when seeded fruits (think blackberries, raspberries, passion fruit) are blended in a smoothie from the seeds releasing fiber, fats, and protein. ⁴  

However, other common fruits used in smoothies do not have the same effect and typically, multiple servings of fruit are blended into a smoothie, so the total sugar content can quickly add up.  

A made-to-order smoothie from popular smoothie shops can contain over 100 g of carbs and up to 90 g of sugar with only about 10 (or less!) grams of protein. This is bound to lead to a glucose spike and subsequent dip, which can affect not only hunger, but your mood and energy levels as well. ^{1, 5}

Swap it 

Smoothies can still be a good and easy meal option, just check your ingredients. Limit the number of sugar-containing foods you’re adding while making sure you’re including enough protein to help steady glucose levels and keep you feeling full after you eat.  

Glucose-friendly smoothie ingredients: 

• Plain 2% or whole milk Greek yogurt 
• Protein powder 
• Unsweetened almond or coconut milk 
• One serving of fruit (e.g. 1 cup berries, 1/2 banana, 1 apple) 
• Some of your favorite veggies (e.g. spinach, celery, or other leafy greens) 

The fiber from the fruit and veggies along with the additional protein can help keep glucose levels steady while still giving you a punch of nutrients without all the sugar.^{3, 4}  

3. Dried fruit

Dried fruit is a convenient snack and seems healthy since it’s made from natural fruit, but it’s usually not as good of an option as fresh fruit. 

The drying process not only concentrates that natural sugar and nutrients, but it also reduces the water content and volume. This means that dried fruit is more calorie-dense than fresh fruit per serving.  

And without the water, dried fruit is less satiating; a handful of dried apple pieces won’t leave you as satisfied as eating a whole apple, even if the calorie content is the same. 

One study found that including ¾ cup of dried fruit per day increased glucose levels between meal times, although the study was not set up specially to look at glucose outcomes.⁶

Other studies have found that dried fruit reduces the amount your blood glucose levels change when you eat them with foods with a high glycemic index (GI), such as white bread or rice. Including nuts with the fruit may improve this effect.^{7, 8}

Swap it 

While dried fruit is a better option than high-GI snacks like chips or cookies, try pairing dried fruit with nuts or another source of protein like jerky. Stick to one serving (around 30 g) to minimize glucose spikes and keep your energy levels steady.⁹

You can also try swapping dried fruit for its fresh counterpart to get the same nutrients with fewer calories. 

4. Fat-free salad dressing

Unfortunately, the fat-free diet craze of the ‘80s and ‘90s lingers — we’re still living with the misconceptions of how unhealthy dietary fat is. 

However, more research is uncovering the truth about dietary fat. Removing fat from your diet can leave you feeling hungry and may lead to you eating too many carbs. Plus, many store-bought processed foods that are manufactured to take the fat out replace it with more sugar and carbs, which can spike your glucose. 

Eating fat in your diet does not make you gain body fat, clog your arteries, or give you heart disease.¹⁰ Instead, it can provide key sources of essential fat-soluble vitamins like vitamin A, D, E, and K. 

While fat-free salad dressings boast the lack of fat content as a perk, many compensate for this by adding extra sugars, salt, and artificial additives to enhance flavor and texture. 

On top of the unwanted sugar and additives, the fat-soluble vitamins in vegetables require the presence of fat for your body to absorb them properly.¹¹ This means choosing a fat-free dressing could potentially make your salad less nutritious.  

Swap it 

Opt for full-fat dressings made with healthy oils such as olive oil or avocado oil. You can also make your own dressing at home by combining 2 parts oil with 1 part vinegar and adding additional spices or flavorings to mix it up. 

Easy glucose-friendly salad dressing: 

• 1 cup olive oil 
• ½ cup white wine vinegar 
• 1-2 Tbsp mustard 
• Salt and pepper to taste 

Shake to combine the ingredients and store in the fridge for a quick option you can add to your salads to ensure you're getting the nutrients your body needs.  

5. Gluten-free baked goods

Gluten-free products have surged in popularity as an option for people with celiac disease or gluten sensitivities. But labelling a food “gluten-free” doesn’t automatically make it healthy. 

Many gluten-free products rely on alternative flours and additives to mimic the texture and taste of traditional baked goods. However, this can result in higher levels of refined carbohydrates and sugars.  Due to the need to compensate for a lack of gluten, these baked goods may have similar or even higher calorie and sugar content than their gluten-containing counterparts. 

While gluten-free products can be a valuable option for those with gluten intolerances, they should be treated as what they are: an occasional indulgence and not a health food to be eaten regularly. Being “gluten-free” doesn’t make a cookie any healthier than a regular cookie containing gluten. 

Swap it 

Keep treats to a minimum, whether they are gluten-free or not. Instead of reaching for baked goods, choose snacks with protein and fiber, such as an apple with peanut butter or Greek yogurt and berries.

 If you do decide to have a treat, eat it after your meal, ensuring you have some protein and fiber first to blunt its impact on your blood sugar levels.¹² 

A final note from Lingo 

Navigating the landscape of nutrition can be challenging, especially when so many foods are marketed as “healthy” or “superfoods.” 
 
Unfortunately, there’s no miracle ingredient or single food that will solve all of your health concerns. It’s important to be mindful of the foods you’re choosing and how they impact your glucose and make you feel.  

Lingo is a continuous glucose monitor (CGM) designed to provide insight into how your body uniquely responds to your food choices, and help you find ways to better manage your glucose and support your overall health and well-being. 

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