Top Cuisines That Spike Your Blood Sugar

You ordered the veggie-packed bowl, the tomato-based pasta, or the spicy Thai curry thinking you made the "healthier" choice. But many popular cuisines come with sneaky ingredients and preparation methods that can spike your blood sugar, even when they sound like nutritious choices on the menu.

At The Lanby, we’re all about helping you eat in a way that supports stable energy, hormonal health, and metabolic balance. So let’s walk through some of the top blood sugar culprits by cuisine and how to outsmart them without sacrificing flavor or culture.

Sushi

Sushi is often seen as a “light” meal, but those innocent-looking rolls can send your glucose soaring. Between the sticky white rice (often sweetened) and sauces like eel sauce or spicy mayo, your sushi dinner can quickly become a blood sugar rollercoaster.

Lanby’s tips:

• Start with protein-forward options like sashimi, edamame, and a garden salad
• Ask for light rice or cucumber-wrapped rolls
• Skip the sugary sauces (eel in particular) and opt for wasabi, ginger, and low-sodium soy sauce

Thai

Thai curries, stir-fries, and noodle dishes often contain added sugar, especially in sauces like peanut, sweet chili, and Pad Thai.

Lanby’s tips:

• Choose dishes like tom yum or green papaya salad (request no sugar)
• Ask for curry with less or no sugar added
• Focus on protein and non-starchy veggies

“Healthy” Fast-Casual

Chains like Dig Inn and Cava promote wellness but sugar and inflammatory oils are often hidden in dressings, roasted veggies, and marinades.

Lanby’s tips:

• Build your bowl with raw veggies and clean protein
• Avoid roasted items tossed in processed oils
• Opt for olive oil, lemon, or vinaigrette for dressings with no added sugar

Italian

Pasta and bread are expected carb loads but the real surprise is the added sugar in tomato sauces, which can spike blood sugar just as much.

Lanby’s tips:

• Choose olive oil, garlic, or pesto-based sauces
• Ask if tomato sauce is house-made with no sugar
• Add a side salad and protein to slow glucose release

Mexican

Between flour tortillas, rice, chips, and sweet marinades (like BBQ carnitas or adobo chicken), Mexican food can be a blood sugar trap.

Lanby’s tips:

• Swap flour tortillas for corn or lettuce wraps
• Choose grilled protein, beans, and fajita veggies
• Skip sugary sauces (mole, adobo) and use salsa, avocado, or lime instead

Chinese

Many Chinese-American dishes, like General Tso’s, orange chicken, or sesame beef, are coated in sugar-rich sauces and often fried.

Lanby’s tips:

• Order steamed or sautéed dishes like chicken with broccoli
• Ask for sauce on the side, or go light on sweet sauces like hoisin 
• Avoid battered proteins and white rice - opt for steamed veggies or brown rice 

Key Takeaway

Blood sugar stability isn’t just for people with diabetes. It's key for mood, energy, sleep, skin, and long-term health. By learning how to navigate your favorite cuisines with a few smart swaps, you can enjoy them without the spike or the crash.