Blood Sugar Sabotage: 7 Ingredients That Put You At Risk

1. High-Fructose Corn Syrup (HFCS)

• Hidden In: Soda, condiments, salad dressings, cereals, snack bars.
• Risks: HFCS, first of all, is made from genetically modified (GMO) corn that is sprayed with RoundUp (glyphosate).  Its consumption is strongly linked to insulin resistance, visceral fat accumulation, and impaired glucose metabolism. Because fructose primarily metabolizes in the liver, excessive intake increases fat production (lipogenesis), elevated triglycerides, and potentially non-alcoholic fatty liver disease (NAFLD). This directly impairs insulin sensitivity, heightening the risk of obesity, type 2 diabetes, and cardiovascular disease.

• Healthier Alternatives:

  • Raw honey in small amounts, natural dates or date paste, whole fresh fruits (with their fiber), pure stevia or monk fruit extract (without fillers).

     

2. Refined Vegetable Oils (Soybean, Corn, Canola)

• Hidden In: Salad dressings, mayonnaise, processed snacks, restaurant foods.
• Risks: Similar to HFCS, these oils are genetically modified.  They are also high omega-6 fatty acids; since they are in most processed foods, the typical omega-6 to omega-3 ratio is 16:1.  The glyphosate combined with this ratio leads to chronic inflammation, indirectly worsening insulin sensitivity.
• Healthier Alternatives:
  • Extra virgin olive oil (for dressings or low-heat cooking), Avocado oil (more heat-stable), Virgin coconut oil (for cooking), Grass-fed butter or ghee (if you tolerate dairy).

    
    

3. Artificial Sweeteners (e.g., Sucralose, Aspartame, Saccharin)

• Hidden In: Diet sodas, sugar-free products, protein powders, chewing gums.
  
• Risks: If you’re reading this, you probably know that these sweeteners are bad for you.  But why?
  • Despite being calorie-free, artificial sweeteners disrupt gut microbiota, negatively impacting metabolic health. Research shows regular consumption can alter gut bacterial balance, leading to glucose intolerance and insulin resistance. Additionally, artificial sweeteners may confuse metabolic signaling, potentially increasing cravings for sugary or high-calorie foods, thus indirectly promoting weight gain and metabolic dysfunction.
• Healthier Alternatives:
  • Pure stevia (without maltodextrin or added erythritol), monk fruit extract without additives, small amounts of honey or pure maple syrup (if there is no insulin resistance), cinnamon, vanilla, or pure cacao as natural flavorings.

     

4. Fruit Juice Concentrates

• Hidden In: Snack bars, yogurt, cereal bars, children's snacks, smoothies marketed as "healthy."
• Risks: Fruit is good for you, right?  Fruit juice concentrates, though natural-sounding, are dense sugar sources stripped of fiber. Consuming concentrated fructose and glucose leads to rapid and pronounced blood glucose spikes, stimulating insulin release excessively. Chronic overconsumption promotes insulin resistance, obesity, and dysregulated appetite signals, increasing overall metabolic and cardiovascular disease risk.
• Healthier Alternatives:
  • Whole fresh fruits (apples, pears, berries), Homemade smoothies with low-sugar fruits (blueberries, raspberries) and high-fiber additions (chia seeds, flaxseed, spinach), Lemon water, fruit infusions, or unsweetened kombucha.

5. Maltodextrin

• Hidden In: Protein bars, processed foods, meal replacement shakes, supplements.
• Risks: Maltodextrin is a highly processed carbohydrate with an extremely high glycemic index (GI), often exceeding that of table sugar. Consuming maltodextrin causes rapid absorption into the bloodstream, creating dramatic blood glucose spikes. Frequent exposure to high-glycemic ingredients like maltodextrin can lead to insulin resistance, increased hunger and cravings, and higher risk for metabolic syndrome and diabetes.
• Healthier Alternatives: 

  Tapioca starch or cassava flour (in small amounts, if needed), acacia fiber or inulin (for volume or texture without impacting blood sugar), shakes or bars without maltodextrin, sweetened with clean stevia/monk fruit.

6. Carrageenan

• Hidden In: Almond milk, coconut milk, non-dairy creamers, ice creams.
• Risks: Carrageenan, a seaweed-derived thickening agent, is associated with intestinal inflammation and gut irritation. Animal studies suggest that carrageenan intake may induce inflammation in the gut lining, disrupting the integrity of the gastrointestinal barrier (aka “Leaky Gut”). This gut inflammation can trigger systemic inflammatory responses, adversely affecting glucose metabolism and insulin sensitivity, potentially leading to higher metabolic disease risk.
• Healthier Alternatives: 

  Plant-based milks without carrageenan, homemade or clean brands (check the labels), organic canned coconut milk (only coconut and water), homemade almond or oat milk (only water and blended grain).

7. Agave Nectar

• Hidden In: "Natural" and health-conscious sweeteners, snacks, and health bars.
• Risks: Last, but not least, agave nectar is often marketed as a healthy sugar substitute, but it is predominantly fructose (up to 90%). This is an issue, because excessive fructose intake is problematic as it bypasses normal glucose metabolic pathways and overloads the liver, triggering increased triglyceride synthesis and insulin resistance. Regular use of agave nectar elevates the risk of fatty liver disease, obesity, metabolic syndrome, and type 2 diabetes.
• Healthier Alternatives: 

  Pure stevia or monk fruit, fruit purées like banana or apple (for baking), raw honey in small amounts, yacón syrup (low glycemic index and prebiotic).

What did I miss? Leave a comment below if there's something you think I should have included here under the "avoid" or "alternatives" categories!