As we get older, our bodies don’t process sugar and refined carbohydrates the same way they once did. In fact, after 40, blood sugar becomes more sensitive to spikes and crashes—raising the risk of insulin resistance, weight gain, heart disease, and type 2 diabetes. While some snacks seem harmless (or even healthy), experts warn that certain convenient, ultra-processed options can quietly disrupt blood sugar levels and harm long-term health. Here are two types of snacks professionals say you should avoid eating regularly after 40.
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1. Granola Bars
Many of us are pressed for time daily, particularly in the mornings. Although it might seem convenient to stock up on granola bars for a quick and portable breakfast, many of these choices are not good for you due to their hidden and excessive sugar content.
"Many commercially available breakfast bars are high in sugars and low in fiber," cautions Dr. Rimas Geiga, MD, a registered dietitian nutritionist. "Look for bars with whole grains, nuts, and seeds, or make your own at home." This ensures you have control over the ingredients and can avoid excessive sugar.
French Fries
You might think of fast food as contributing to weight gain, but it can also affect your blood sugar levels. Typically, these potatoes are fried in unhealthy oil, which raises their calorie and fat content. However, the primary issue is the refined carbohydrates, which are rapidly converted into sugar in the bloodstream.
"French fries contain trans fat that contributes to inflammation and insulin resistance by interfering with the normal function of insulin," registered dietitian Catherine Gervacio says. "Also, trans fat is linked to an increase in visceral fat, which is stored around internal organs."
Instead, she says to "prepare French fries at home instead and bake them." However, "It’s also best to have boiled potatoes instead or opt for sweet potatoes for a lower glycemic index food." Check out some healthier fast food options here.
The bottom line
After 40, managing blood sugar isn’t just about cutting obvious sweets—it’s also about paying attention to hidden sugars, refined carbs, unhealthy fats, and highly processed ingredients in everyday snacks. Choosing whole-food options rich in fiber, protein, and healthy fats can help stabilize glucose levels, protect heart health, and support steady energy throughout the day. When in doubt, check ingredient labels carefully—or better yet, opt for minimally processed snacks you can prepare yourself. Small swaps now can make a big difference in your metabolic health long term.
