10 Common Foods That Spike Blood Sugar (Especially If You Have Insulin Resistance)

Managing blood sugar isn’t just for diabetics. In fact, many non-diabetics experience blood sugar spikes without knowing it—especially after eating certain high-glycemic foods. Whether you're battling insulin resistance, PCOS, or simply aiming for better energy and focus, knowing what foods spike your blood sugar is a crucial first step.

At The Healthy PH, we help Filipinos achieve balance through education and herbal supplements that support stable glucose levels.

Below are 10 common foods you should limit or modify to help maintain healthy blood sugar levels naturally.

1. White Bread

Why it spikes your sugar:

• Made from refined flour, which lacks fiber and nutrients

• Quickly turns into glucose, causing a rapid sugar spike

Swap with: Whole grain bread or sourdough with high fiber content.

2. White Rice

A staple in many Filipino households—but it has a high glycemic index, meaning it digests quickly and elevates blood sugar.

Better option: Brown rice, black rice, or cauliflower rice for lower glycemic load.

3. Sugary Beverages (Soda, Iced Tea, Energy Drinks)

These drinks are packed with simple sugars and zero fiber, leading to instant blood sugar spikes.

Tip: Choose water infused with lemon, cucumber, or herbal teas like ginger or turmeric.

4. Pastries and Baked Goods (Donuts, Cakes, Muffins)

Loaded with refined sugar, flour, and unhealthy fats. Even small servings can trigger sustained glucose elevation.

Alternative: Homemade treats using almond flour, stevia, or coconut sugar in moderation.

5. Sweetened Breakfast Cereals

Even “healthy” options are often coated in sugar and low in fiber, making them a blood sugar bomb in disguise.

What to eat instead: Oats, chia pudding, or boiled saba bananas with peanut butter.

6. Candy and Sweets

These are pure concentrated sugar, leading to a sharp rise and quick crash in energy levels.

Natural remedy: Opt for dark chocolate (70%+) or fresh fruits paired with nuts.

7. French Fries and Potato Chips

Starch + oil = blood sugar disaster. They’re deep-fried, low in nutrients, and easy to overeat.

Healthier choice: Air-fried sweet potatoes or cassava fries with skin on.

8. White Pasta

Just like white bread, it’s low in fiber and made from refined wheat. Breaks down into sugar rapidly.

Try this: Whole wheat pasta, lentil pasta, or konjac noodles (low carb alternative).

9. Ice Cream and Frozen Desserts

High in sugar and saturated fats, these cause both an immediate and prolonged sugar rise.

Tip: Freeze blended bananas with unsweetened cocoa for a DIY low-GI dessert.

10. Dried Fruits (e.g., Raisins, Dates)

They may seem healthy, but dried fruits are concentrated sugar bombs. They lack water and fiber, leading to quicker glucose absorption.

Better alternative: Stick to fresh fruits like apples, berries, or papaya.

Why It Matters

Frequent sugar spikes—even in non-diabetics—may lead to:

• Fatigue and brain fog

• Cravings and mood swings

• Early signs of insulin resistance

If you're noticing these symptoms, it’s time to take action.

The Natural Way to Lower Blood Sugar

In addition to healthy food choices, supporting your metabolism with natural anti-inflammatory supplements can make a big difference.

One of our top recommendations is Insumax —a premium blend of:

• Turmeric extract: Helps reduce inflammation and improve insulin response

• Black pepper (piperine): Enhances turmeric absorption by up to 2,000%

This FDA-approved herbal supplement is designed to support blood sugar control and daily wellness for Filipinos seeking natural blood sugar support.

Final Tips for Blood Sugar Balance

• Always pair carbs with protein, fiber, or healthy fats

• Stay active after meals (even a quick walk helps)

• Stay hydrated and reduce stress where possible

The HealthyPH Commitment

We're more than just a supplement store—we’re a wellness partner. With every article and product, we aim to help you take charge of your health naturally.

👉 Shop Insumax Plus today to support your blood sugar and feel your best.
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