Hungry? Think about what you’re about to eat. Of many popular fast-foods, Cinnabon’s cinnamon roll pastry has the highest blood sugar impact, with an estimated spike of 238 mg/dL after a single serving. While a pastry might not be too surprising in terms of its potential diet impact, fries show an unexpectedly high glycaemic load, with McDonald’s medium fries causing an estimated GL of 47.25.
Glycaemic load
Glycaemic load is a measure of how much a serving of food will raise your blood glucose levels, considering both the glycaemic index (and the amount of carbohydrate in that serving. It’s essentially a more practical measure than the glycaemic index alone, as it takes into account portion sizes that are commonly eaten.
Health and blood sugar management
Amid growing public interest in blood sugar management a recent study by Ben’s Natural Health has evaluated the blood sugar impact of popular fast food items. The study analysed Glycaemic Index (GI), carbohydrates per serving, and calories. Rankings are based on single-serving immediate glycaemic effects and do not account for mixed meal interactions or individual metabolic differences.
The top ten fast foods of concern are:
- Cinnamon Roll Pastry Cinnabon
- Medium French Fries McDonald’s
- Crispy Waffle Fries (medium) Chick-fil-A
- Seasoned Nacho Fries Taco Bell
- Seasoned Curly Fries (medium) Arby’s
- Stuffed Tortilla Wrap Taco Bell 6
- Blended Ice Cream with Cookies (small) Dairy Queen
- Chocolate Frozen Dessert (small) Wendy’s
- Double Cheeseburger with Sauce McDonald’s
- Spicy Chicken Sandwich Popeyes
Each of the above relates to the U.S. fast-food market
Based on the above assessment, Cinnabon’s Cinnamon Roll Pastry ranks highest overall, with a glycaemic load of 95.25 and an estimated blood sugar spike of 238 mg/dL. It contains 127 grams of carbohydrates in a single roll, the largest carb count on the list, and a GI of 75, placing it well above all other fast foods assessed. The pastry’s sugar and refined flour content pushes it far beyond even carbohydrate-heavy savoury items like fries.
McDonald’s medium French fries come in second with a glycaemic load of 47.25 and a projected spike of 118.13 mg/dL. Despite having less than half the carbs of the cinnamon roll, the fries retain a GI of 75 and a sharp effect on blood glucose. The calorie count of 440 also ranks higher than the top item, suggesting that portion size and fat content add to its overall load.
Chick-fil-A’s waffle fries (medium) rank third with a GL of 45 and a spike estimate of 112.5 mg/dL. They match McDonald’s fries in GI and approach them in carbohydrate content, though they surpass them in calories at 550 kcal per serving. While their spike is slightly lower, they deliver a greater energy load overall.
Taco Bell’s nacho fries follow closely with a GL of 43.5 and an expected rise of 108.75 mg/dL. Carb content here drops to 58 grams, and calories jump to 660 kcal, making them the highest-calorie fry option on the list. Compared to Chick-fil-A’s fries, they drive a similar glucose response despite the lower carb count.
Arby’s curly fries (medium) rank next at a GL of 40.5 and an estimated spike of 101.25 mg/dL. With 54 grams of carbs and a calorie count of 270, they are leaner than all previously listed fry items but still push glucose higher than most sandwiches or desserts evaluated later in the ranking.
Taco Bell’s stuffed tortilla wrap scores a GL of 39.6 and a spike estimate of 99 mg/dL. Its 66 grams of carbohydrates are among the highest in the lineup, yet the lower GI of 60 helps bring its spike slightly below the fries that precede it. Calories sit at 520, in the midrange for the group.
Dairy Queen’s blended ice cream with cookies (small) ranks seventh with a GL of 35.96 and a spike of 89.9 mg/dL. It contains 58 grams of carbs, same as the Nacho Fries, but has a lower GI of 62. Despite its 670-calorie content, it has a milder impact on blood sugar compared to items with fewer calories but higher glycaemic loads.
Wendy’s chocolate frozen dessert (small) follows with a GL of 30.6 and spike of 76.5 mg/dL. It has the same GI as the Taco Bell wrap but with 51 grams of carbs, making it lighter on glucose and insulin response. Calories climb to 700, the highest of any dessert in the ranking.
McDonald’s double cheeseburger with sauce is ninth with a GL of 29.7 and a 74.25 mg/dL spike. Its 45 grams of carbs match the Spicy Chicken Sandwich, though it comes in 70 calories lower at 350 kcal. The GI of 66 keeps its effect moderate compared to sugary or fried items.
Popeyes Spicy Chicken Sandwich closes out the top 10 with a GL of 29.7 and a 74.25 mg/dL spike. Though it matches the McDonald’s burger in glycaemic metrics, its 420-calorie total makes it heavier overall. Compared to the fries ranked above, this sandwich appears less disruptive to blood glucose despite similar carb content.
Hence, calorie content does not always align with blood sugar impact. Foods high in starch and fast-digesting carbs, like fries, often cause sharper spikes than desserts or sandwiches. This can be counterintuitive for people tracking glucose levels based on assumptions about sweetness or fat content alone.
