You’ve been making better food choices, but your blood sugar is still running high. That can feel frustrating, but it’s more common than you think — and often caused by small, fixable things.

5 Everyday Factors That Can Raise Blood Sugar

1. Hidden Sugars

Foods like flavored yogurt, smoothies, or granola bars may seem healthy but often contain added sugars. Be sure to read nutrition labels and look for options with less added sugar. I usually suggest keeping it under 6 to 9 grams per serving, depending on your needs. Check out our article Unmasking 4 “Healthy” Foods Loaded with Sugar to learn how to spot sneaky ingredients that can drive up your numbers.

2. Too Many Carbs at Once

Even good carbs like fruit, whole grains, or starchy vegetables can raise blood sugar when eaten in large portions. Too much of a good thing is still too much, so try to keep your portions balanced. Spreading carbs evenly throughout the day can help you avoid big spikes. For people with diabetes, a good rule of thumb is about 30–45 grams of carbs at meals and 15–20 grams at snacks, depending on your individual needs.

3. Not Eating Consistently

Going too long without eating or skipping meals can cause your blood sugar to swing. That’s because your body tries to keep things stable by releasing stored glucose for energy, which can make your numbers rise even if you haven’t eaten.

4. Stress and Poor Sleep

Stress hormones (like cortisol) and lack of sleep can both raise blood sugar, even if your meals are on point. That’s why prioritizing rest and self-care is just as important as what’s on your plate.

5. Medications

Some medications can raise blood sugar, even if they’re not related to diabetes. These include:

• Steroids (like prednisone)
• Certain blood pressure or psychiatric medications
• Hormone therapy

If you’ve noticed a change in your numbers after starting a new medication, let your Care Team know. We can help you figure out what’s going on.

Takeaways

Seeing higher blood sugar despite eating better doesn’t mean you’re doing something wrong, it just means there may be a few hidden factors at play. The good news? Most of them are easy to adjust. Start by checking labels for added sugars, spacing your carbs throughout the day, and keeping a regular meal routine. Don’t forget: sleep, stress, and medications matter too. Need help finding the right balance? Message your Care Team. We’re always here to support you every step of the way!