HEALTHY FOODS THAT SECRETLY SPIKE YOUR BLOOD SUGAR LEVELS - BY MISHKWAATH

I am Mishkwaath a nutritionist at The Kenko Life.

When we think of “healthy,” we often picture foods like fruit juices, granola, or smoothies. But not everything marketed as nutritious is actually friendly to your blood sugar levels. Here are some common culprits:

1. Fruit Juices (Even 100% Natural)

• Stripped of fiber, juice causes rapid sugar absorption.

• A glass of orange juice can have the same sugar load as soda.

• Better option: whole fruit with skin/pulp intact.

  
  

2. Flavored Yogurt

• Marketed as “low-fat” or “probiotic-rich,” but many contain 15–20g of added sugar per serving.

• Better option: plain Greek yogurt topped with fresh fruit.

  
  

3. Granola & Protein Bars

• Often loaded with honey, syrups, or dried fruits.

• A “healthy” bar can have as much sugar as a candy bar.

• Better option: nuts, seeds, or homemade low-sugar bars.

  
  

4. Smoothies

• Store-bought or café smoothies often mix fruit juices, flavored yogurt, and sweeteners.

• Even all-fruit versions can spike sugar because they’re blended (fiber breakdown).

• Better option: add leafy greens, protein (like nut butter), and avoid juice bases.

  
  

5. Dried Fruits

• Nutrient-rich but highly concentrated in sugar.

• A small handful of raisins = sugar of a candy-sized treat.

• Better option: fresh fruit for fiber + hydration.

  
  

6. Whole-Wheat Bread

• Though better than white bread, it still has a high glycemic index if not truly whole grain.

• Better option: sprouted grain bread or paired with protein/fat to slow digestion.

  
  

7. Plant-Based Milks

• Many almond, oat, and soy milks are sweetened.

• Oat milk especially can raise blood sugar quickly.

• Better option: unsweetened versions.

  
  

Just because a food is marketed as “healthy” doesn’t mean it’s automatically good for your blood sugar. Always check labels, prioritize whole foods with fiber and protein, and be cautious of hidden sugars in packaged items.

At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245