Think sushi is a “clean” choice for dinner? Think again. While sushi may look light and healthy, it’s often a hidden blood sugar bomb—especially if you’re watching your glucose or trying to avoid energy crashes.
That sticky white rice wrapped in every roll is highly refined, low in fiber, and quickly broken down into glucose during digestion. Add in sugary sauces like eel or teriyaki, and you’ve got the perfect recipe for a post-meal spike.
Endocrinologist Dr. Maria Anton warns that the combination of low-fiber rice and sweet glazes can cause your glucose to skyrocket—sometimes even faster than traditional fast food. A better option? Choose sashimi or opt for rolls wrapped in cucumber or seaweed instead of rice.
But sushi isn’t the only sneaky culprit. According to doctors, these seven everyday foods can spike your blood sugar—without tasting “sweet” at all:
White bread digests rapidly, flooding your bloodstream with glucose and triggering insulin spikes. Low-fat flavored yogurt is often packed with hidden sugars to replace the missing fat, while dried fruit—minus its water content—delivers a concentrated dose of natural sugar that can rival candy. Starchy foods like white potatoes also break down into sugar quickly, unlike their lower-glycemic cousin, the sweet potato. Rice cakes, once a diet staple, have a high glycemic index and convert to sugar almost instantly. And fried foods, especially when breaded, combine refined carbs with unhealthy oils that contribute to insulin resistance over time.
If you’re trying to stabilize blood sugar, knowing where these hidden threats are hiding is half the battle. Being smart about your choices can protect your energy, metabolism, and long-term health.
