Improving metabolic health is closely tied to controlling blood sugar. Foods that cause major glucose spikes can be harmful to your metabolic health. We use data from Continuous Glucose Monitoring via the Tenure app to identify problematic foods.

We assess foods based on a few key factors: starting blood sugar level, the rise in glucose after eating, peak glucose level, and the time it takes to return to the starting level.

Take a look at the list below; you might surprise yourself with some of the foods that didn't perform well.

Commercially-prepared smoothies often contain high amounts of added sugar and fruit juice concentrates.

Healthier Alternative: Make smoothies at home using whole fruits and unsweetened Greek yogurt. Add protein powder and healthy fats to slow down sugar absorption.

The high fructose content, coupled with low fiber, speeds up absorption and can lead to a large spike in blood glucose levels.

Healthier Alternative: Skip all fruit juices and opt for whole fruits to benefit from fiber's regulating effect on sugar absorption.

These bars often contain added sugars, honey, syrups, and high-glycemic carbs like oats, rice crisps, and dried fruits.

Healthier Alternative: Look for bars high in fiber and protein, made with ingredients like nuts, protein powders and with minimal added sugars.

Even unsweetened oat milk can contain added sugars due to the enzymes added during production to break down oat starch. It also has the highest carbohydrate content among plant-based milks—about 16 grams per cup, including around seven grams of added sugars.

Healthier Alternative: For a plant-based option, opt for unsweetened versions of almond, coconut, or macadamia milk.

While the Acai berry is naturally low in sugar, the popular Acai Bowls in the U.S. often contain added fruits, fruit juices, and sweeteners. The toppings further add to the glycemic load: bananas, strawberries, honey, granola, and peanut butter.

Healthier Alternative: Prepare your bowl at home using unsweetened acai packs. Add berries and sweeten with monk fruit or stevia. Choose a low-carb granola for topping.

Grapes contain 15-20g of sugar per cup. Despite their low glycemic index, they can rapidly increase blood glucose levels in many people.

Healthier Alternative: Limit grape consumption or pair them with fats or proteins. Alternatively, opt for low-sugar fruits like berries.

Traditional sushi often contains sticky white rice, a refined carb rich in starch that sometimes has added sugar. Other items like sweet pickled ginger and eel sauce are also high in sugar, contributing to rapid spikes in blood glucose levels.

Healthier Alternative: Some restaurants offer cauliflower rice sushi. If that's not available, choose menu items lower in carbs or sugar. Starting with protein- and fiber-rich foods like edamame, sashimi, or steamed vegetables can help moderate glucose spikes.

While those cuisines contain unique dishes, they share a common glucose-spiking element: noodles. This holds true for Chinese food as well, where specific ingredients like white rice or sugary sauces are usually the culprits. Generally speaking, noodles—even those made from rice—are processed foods crafted from refined grains, which often trigger glucose spikes.

Healthier Alternatives: Consider opting for noodle-free dishes when dining out. If you're cooking at home, think about using healthier noodle alternatives like konjac or veggie noodles.

Don't forget to steer clear of any sauces or glazes that are high in sugar.