7 "Healthy" Foods That Are Unhealthy

Insulin resistance is a major driver of:

• Weight gain

• Fatigue

• Type 2 diabetes

• Inflammation

• And even brain fog

Okay, now let’s check out the sneaky 'healthy' foods that spike your blood sugar the most — ranked from least bad to yikes! based on glycemic load (GL) per serving.

🥖 #7 – Whole Wheat Bread (GL ~11–12 per slice)

I know — whole wheat bread! It’s marketed as the ‘healthy’ bread. But one slice has a glycemic load of around 11 or 12, and who eats just one slice?"

Healthier swaps:

• Try low-carb almond flour bread, or

• Go breadless with a lettuce wrap or a meat & cheese roll-up

🥣 #6 – Oatmeal (GL ~13–15 per cup, cooked)

Good ole oatmeal. Feels warm, comforting, ‘heart-healthy’… but a cup of the quick-cook kind has a glycemic load of up to 15 — and that’s before you add banana or honey.

Healthier swaps:

• Try chia seed pudding with unsweetened almond milk and cinnamon

• Or a high-protein breakfast like eggs and sausage for steady energy

🍌 #5 – Banana (GL ~16 for 1 medium)

Bananas — nature’s candy. And yes, they’re full of potassium, but also sugar. A medium banana hits a glycemic load of 16.

Healthier swaps:

• Go for berries like raspberries or blackberries (low sugar, high fiber)

• Or try a bite of full-fat Greek yogurt with cinnamon if you want something sweet.

🥛 #4 – Low-Fat Yogurt with Fruit (GL ~18–20 per 6 oz cup)

This one’s sneaky. Low-fat fruit yogurt sounds healthy, right? But without the fat to slow digestion — and with added sugar and fruit purée — it packs a glycemic load close to 20.

Healthier swaps:

• Go for plain full-fat Greek yogurt and add a few crushed walnuts or chia seeds

• Or make your own with unsweetened coconut yogurt and cinnamon

🍚 #3 – Brown Rice (GL ~20 per 1 cup cooked)

Brown rice is often seen as a healthier grain, and it does have more fiber than white rice… but one cup still hits a glycemic load of about 20.

Healthier swaps:

• Use cauliflower rice — it's super low carb and surprisingly tasty

• Or try substituting low-carb egg-white rice.

🥤 #2 – Fruit Smoothie (GL ~25–30 depending on ingredients)

A fruit smoothie sounds so ‘clean and healthy’ — but if it’s loaded with banana, mango, dates, and fruit juice? You’re drinking a sugar bomb. Easily a glycemic load of 25 to 30.

Healthier swaps:

• Make a low-sugar smoothie with berries, full-fat yogurt or coconut milk, and maybe a scoop of protein powder

• Or skip it and have a few slices of meat or cheese if you're low-carb or carnivore

🥔 #1 – Baked Potato (GL ~33–36 for 1 medium potato)

And topping the list… the humble baked potato. But wait, isn't a baked potato a whole food? Yes. But one medium potato has a glycemic load of over 33. That’s more than a can of soda!

Healthier swaps:

• Try mashed cauliflower with butter — creamy, comforting, and blood sugar-friendly

• Or serve up a ground beef bowl with cheese and avocado for real satisfaction