Our daily diet has a direct and immediate impact on our blood sugar. While some foods can send sugar levels soaring, others help maintain balance and support better metabolic health. Understanding which
foods can cause sudden insulin spikes and which can stabilise it is key to prevent diabetes and managing sugar levels effectively.
Dr V Mohan, a globally renowned diabetologist from Chennai and Padma Shri awardee, shared a post on X (formerly Twitter): “What we eat has a direct impact on our blood sugar levels. Some foods can cause a rapid insulin spike, while others help keep glucose levels steady and balanced. Choosing foods rich in protein, healthy fats, and fiber can support better metabolic health and help prevent sudden sugar spikes.”
“Small dietary changes can make a big difference in diabetes prevention and management. Eat smart. Choose wisely. Stay healthy,” he further wrote.
Alongside this, he shared a visual guide that showed which common foods can cause rapid sugar spikes.
What we eat has a direct impact on our blood sugar levels. Some foods can cause a rapid insulin spike, while others help keep glucose levels steady and balanced.
Choosing foods rich in protein, healthy fats, and fiber can support better metabolic health and help prevent sudden… pic.twitter.com/GYlhk7SdvE
— Dr.V.Mohan (@drmohanv) March 10, 2026
Foods That Cause Sudden Sugar Spikes
Dr Mohan mentioned foods that can trigger insulin rises:
– White Rice: While it is a staple food, white rice is low in fibre. This is why it can cause spike in sugar levels. Taking it in smaller portions is advisable.
– Maida Parotta: It is made from refined flour, which makes it another food that should not be consumed by a diabetic person.
– Indian Sweets Like Jalebi and Laddoo: These contain high amounts of sugar that cause sharp increase in blood glucose. Occasional indulgence is fine but regular consumption can be risky.
– Samosa: A fried snack which has refined flour and oil. It is also responsible for rapid sugar spikes.
– Tea with Sugar: While tea itself is low-calorie, adding sugar makes it a high-insulin food. Unsweetened tea or natural sweeteners are safer.
– White Bread: Like maida parotta, refined flour in white bread is rapidly digested which causes insulin to surge.
– Packaged Fruit Juices: Dr Mohan refers to these as “liquid sugar” because they contain concentrated sugars that spike blood glucose.
Foods That Keep Insulin Levels Stable
To counterbalance sugar spikes, Dr. Mohan recommends incorporating foods rich in protein, fiber, and healthy fats. These include:
– Boiled Eggs: Zero carbs, high protein, ideal for keeping sugar steady.
– Grilled Fish: A lean protein source that does not raise glucose levels.
– Paneer: A high-protein dairy option.
– Almonds and Walnuts: Healthy fats that prevent rapid sugar absorption.
– Avocado: Packed with fiber and unsaturated fats.
– Spinach and Palak: Low-carb vegetables.
– Chia Seeds: High in fiber, they slow down sugar absorption from the gut.
– Plain Greek Yogurt or Curd: Protein-rich foods that help in balanced insulin.
