Hidden sugars in savoury foods can cause significant blood sugar spikes, according to experts who warn that many savoury staples contain refined carbohydrates capable of rapidly flooding the bloodstream with glucose despite tasting anything but sweet. Surgeon Dr James J. Chao told GB News that white rice, mashed potatoes, instant ramen noodles, breaded and fried chicken tenders, and Saltine crackers are prime examples of non-sweet foods that can trigger substantial glucose responses. “They’re not sweet, but they contain refined or simple carbs that can quickly turn into glucose in the body,” he explained.
Ultra-processed snacks and condiments also carry hidden glycaemic loads through combinations of starch, added sugars and modified starches, Dr Chao noted, drawing attention to condensed soups and certain pizza bases as items that warrant particular scrutiny. The problem is widespread: studies cited in a research briefing indicate that a 10% increase in consumption of ultra-processed foods is linked to a 17% increase in the risk of Type 2 diabetes, highlighting the metabolic toll exacted by these everyday items.
For those seeking practical alternatives, Dr Chao offered straightforward substitutions that maintain satisfaction while protecting metabolic health. “Switching from white rice to lentils, cauliflower rice, or steel-cut oats can give you similar consistency with a much smaller effect on your blood sugar,” he advised. Cooking methods also matter considerably. While protein is excellent for blood sugar control, how it is prepared makes a difference, and Dr Chao emphasised that flavour need not be sacrificed. “Bitter greens, pickled veggies or plain Greek yoghurt-based sauces can add flavour without affecting your blood sugar,” he said, adding that many patients ultimately find greater enjoyment in meals that leave them feeling properly satisfied.
Strategic food pairings and timing
Beyond simple swaps, intelligent food combinations can help moderate the body’s glycaemic response. Dr Chao recommended pairing lower glycaemic index foods with those that spike blood sugar more rapidly. “Pairing eggs with toast, hummus with roasted carrots or adding avocado to a rice dish are all examples of this,” he said. The pace and timing of consumption also matter. “Eating slowly, chewing your food well and spreading out your meals can also help,” he explained, noting that consistent meal planning remains essential for long-term success. Dr Chao, who has served as plastic and hand surgeon for the San Diego Chargers and the ESPN X Games and holds affiliations with Sharp HealthCare and the University of California, San Diego, stressed that these strategies are accessible to anyone.
Breakfast drinks: a common blunder
The morning meal presents particular pitfalls for those monitoring their glucose levels, according to registered dietitian Dawn Menning, a Certified Diabetes Care and Education Specialist and Program Director for Digital Health at Willow Laboratories/Nutu. She warned that consuming breakfast in liquid form represents a widespread error with significant consequences. “A common breakfast mistake is drinking your breakfast. This could be starting your day off with fruit juice, fruit smoothies, or sweet coffee drinks,” Ms Menning told GB News. “These drinks can deliver a large amount of sugar without fibre, protein, or fat, which can cause a spike in blood sugar levels.” The dietitian explained that fibre, protein and fat digest more slowly, helping to moderate glucose responses and prevent the subsequent fatigue and hunger that often follow rapid spikes. The UK’s Eatwell Guide, the government’s official advice for a healthy balanced diet, recommends including wholegrain starchy carbohydrates, lean proteins, and plenty of fruits and vegetables while limiting foods high in fat and sugar. For breakfast specifically, a balanced plate of Greek yogurt with chia seeds and berries, or scrambled eggs with avocado on whole-grain toast, can stabilise blood sugar levels far more effectively than a liquid start.
The cognitive cost of blood sugar spikes
The growing concern over glucose fluctuations comes amid compelling new evidence linking blood sugar control to cognitive health. Research published earlier this year by University of Liverpool scientists analysed genetic data from more than 350,000 UK residents aged between 40 and 69 who were part of the UK Biobank. Using a technique called Mendelian randomization to explore potential causal relationships, the team found that individuals experiencing higher blood sugar spikes within two hours of eating faced a 69% higher likelihood of developing Alzheimer’s disease compared to those maintaining steadier glucose levels. This increased risk was independent of other known Alzheimer’s risk factors such as reduced overall brain volume or white matter damage, suggesting the link may operate through more subtle biological pathways. The findings have been published in journals including Diabetes, Obesity and Metabolism.
Prior research has consistently shown a strong association between Type 2 diabetes, poor blood sugar control, and an increased risk of Alzheimer’s disease. Almost half of dementia cases are linked to modifiable risk factors, including diet, smoking, alcohol consumption, physical activity, and managing other medical conditions like diabetes. The role of ultra-processed foods is particularly concerning: savoury snacks, processed meats, ready-to-eat meals, and sweetened beverages are all implicated in increased Type 2 diabetes risk. The NHS advises including starchy carbohydrates with meals, limiting sugar, aiming for five portions of fruit and vegetables daily, and choosing high-fibre, low-glycaemic-index carbohydrates for diabetes management.
Public awareness of blood sugar management has risen markedly, with online searches for blood sugar information increasing by over 30% since 2020, driven partly by the proliferation of continuous glucose monitoring devices. The UK CGM market is experiencing significant growth, with the NHS rolling out devices to a substantial number of patients, particularly those with Type 1 diabetes. These devices help reduce high and low blood sugar episodes, support lifestyle improvements, and provide valuable data for healthcare professionals — a trend that aligns with the mounting evidence that what we eat, and how we eat it, has consequences that reach far beyond the dinner table.