New research by Saga Health Insurance reveals UK Google searches for ‘what foods lower blood sugar immediately’ increased 5,000% in the first three months of 2025

The buzz around blood sugar control is soaring, with Saga Health Insurance uncovering a staggering 5,000% surge in UK Google searches for “what foods lower blood sugar immediately” in the first quarter of 2025. TikTok’s health-conscious users are also on the pulse, with “blood sugar” tagged in nearly 97K posts.

Experiencing a big blood sugar spike is like riding a rollercoaster of energy highs and lows, often caused by indulging in sugary or high-carb treats that lead to temporary pep-ups followed by fatigue, brain fog and more cravings.

Saga Health Insurance didn’t just stop at stats; they surveyed 500 Brits and teamed up with Steve Bennett, a health coach and advisor to the House of Lords on food matters, to dissect how our noshing habits affect blood sugar levels.

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“Ultra-processed carbs like white bread, sugary cereals, pasta and baked goods lack fibre and digest rapidly into sugar. Hidden sugars in ‘healthy’ foods like granola bars, fruit juices, low-fat yoghurts and smoothies often contain as much sugar as desserts and are big spikers. Unexpected culprits like rice cakes (higher glycemic index than sugar), dried fruit, sushi with white rice and even sweet potato fries can trigger large glucose spikes,” Bennett explained.

And it seems most Brits are starting their day on the wrong foot: After a night of fasting, your body craves a balanced meal to replenish depleted glucose stores, but many reach for the wrong kind of fuel.

Many Brits, almost two in five (39%), are tucking into ultra-processed, carb-heavy breakfast options like toast, cereal or pastries, a Saga survey revealed.

Bennett cautioned against such choices. “Big blood sugar spikes are primarily caused by ultra-processed carbohydrates, especially those stripped of fibre,” he said.

But there’s good news—over a quarter (27%) are opting for nutrient-rich starts to their day with high protein or fibre meals, such as eggs and spinach or Greek yoghurt and berries, which Steve approves for keeping morning blood sugar levels even-keeled.

When it comes to indulging in sweet treats, almost half (49%) of Britons prefer a chocolatey snack, typically craving one in the late afternoon for a little boost, the same survey notes. Steve advises, though, to indulge smartly: “The best time to have a sugar-rich treat is within 30 minutes of a high-fibre balanced meal. This allows your body to process the sugar more effectively and minimise spikes.”

Battling the afternoon slump seems common, with 26% of Brits selecting a sweet pick-me-up around 4 pm, while after-dinner cravings come close at 25%, according to Saga’s findings.

Others satisfy their sweet tooth after lunch, in the mid-morning, or even indulge in a late-night snack: afternoon slump (around 4 pm): 26%, after dinner (around 8-9 pm): 25%, after lunch: 21%, mid-morning (elevenses): 16%, late night (midnight snack): 4% and all options: 8%.

Bennet alerts that consuming sugary foods before hitting the hay can disturb sleep patterns, suggesting timing is key for those evening treat temptations.

“Our bodies become more insulin-resistant in the evening, meaning the same food eaten at night causes a higher glucose response than if eaten earlier in the day. Nighttime spikes disrupt sleep quality, impair overnight cellular repair, and contribute to morning brain fog. They also interfere with growth hormone release, which happens primarily during deep sleep and is essential for tissue repair and metabolic health,” the expert shared.

He emphasized the significance of maintaining blood sugar levels and detailed how big blood sugar spikes over time can increase the risk of serious illnesses like obesity, type 2 diabetes, and heart disease, not to forget the acceleration of ageing. Citing figures from the ONS and Diabetes UK, he noted heart disease as one of the leading causes of death and how diabetes has reached all-time high levels.

To help avoid these harmful blood sugar spikes, Bennett recommended: “Incorporating fibre (vegetables, salads, and whole grains), protein (lean meats, legumes, or tofu) and healthy fats (avocado, nuts, and olive oil) at every meal slows the absorption of sugars and helps maintain steady blood glucose levels.”

For a healthier snack option that won’t cause unwanted glucose level highs, Bennett said opting for Greek yoghurt with berries, chia seed pudding, hummus with veggies, a handful of nuts, or a simple boiled egg, perfect for those in the UK looking for a balance of taste and blood sugar-friendly options.

He concluded by offering tips for identifying foods that could cause sudden increases in blood sugar, helping the public make better dietary choices. He suggested that understanding food labels while grocery shopping can help maintain balanced blood sugar levels.