In an era where continuous glucose monitors are becoming as common as smartwatches and “blood sugar hacks” dominate social media, it was only a matter of time before someone lifted the lid on the worst fast food offenders.
Now, a new study by Ben’s Natural Health has done just that—ranking popular menu items by their fast food blood sugar impact. And the results might just have you thinking twice before your next drive-thru detour.
Let’s start at the top—or the bottom, depending on how you view it. Cinnabon’s infamous Cinnamon Roll didn’t just make the list. It obliterated it.
Packing a glycaemic load (GL) of 95.25 and an estimated blood sugar spike of 238 mg/dL, the pastry leads by a mile. It also clocks in with a staggering 127 grams of carbs and a Glycaemic Index (GI) of 75—turning your pancreas into a panicked hostage negotiator before you’ve even finished your coffee.
Coming in a distant, but still eyebrow-raising second: McDonald’s medium fries. With a GL of 47.25 and a projected spike of 118.13 mg/dL, they somehow manage to deliver half the carbs of the cinnamon roll but with the same GI punch.
A calorie count of 440 nudges them ahead in energy, but it’s the sheer speed at which they hit your bloodstream that earns them a spot near the top.
Chick-fil-A’s waffle fries grab third place. At 550 calories, they’re the heaviest among the fry contenders. With a GL of 45 and a spike of 112.5 mg/dL, they closely shadow McDonald’s fries, but their calorie density adds insult to injury.
Taco Bell enters the fray with their Nacho Fries at number four—GL of 43.5, spike of 108.75 mg/dL, and a hefty 660 calories per serving. That’s right—more calories than the cinnamon roll, yet somehow not the worst item on the list. Proof, perhaps, that fast food blood sugar responses are more about formulation than portion size.
At fifth, Arby’s curly fries look innocent enough, but don’t be fooled. Their GL of 40.5 and estimated spike of 101.25 mg/dL still rival heavier items, despite just 270 calories. That’s nearly half the calories of Taco Bell’s fries—but it’ll still leave your blood sugar doing backflips.
Next up is Taco Bell’s stuffed tortilla wrap, the first non-fry to crash the list. Its GL of 39.6 and 99 mg/dL spike are milder, aided by a GI of 60. That’s a rare bit of moderation in an otherwise chaotic lineup.
Then come the desserts—and here’s where it gets interesting. Dairy Queen’s small blended ice cream with cookies scores a GL of 35.96 and a spike of 89.9 mg/dL, despite a 670-calorie payload.
Wendy’s chocolate frozen dessert (small) follows close behind at GL 30.6 and 76.5 mg/dL, with a calorie count of 700—the highest in the top ten. Yet both show lower blood sugar impact than fries.
For those clinging to their burger cravings, there’s some solace. The McDonald’s double cheeseburger with sauce lands at ninth. GL of 29.7, spike of 74.25 mg/dL, and 350 calories.
Matched exactly in GL and spike by Popeyes’ Spicy Chicken Sandwich in tenth, which hits slightly harder in the waistline at 420 calories.
🍟 Fast Food Items Ranked by Blood Sugar Impact
| Fast Food Item | Chain | GI | Carbs (g) | Calories | GL | Estimated Spike |
|---|---|---|---|---|---|---|
| Cinnamon Roll Pastry | Cinnabon | 75 | 127 | 340 | 95.25 | 238.13 |
| Medium French Fries | McDonald’s | 75 | 63 | 440 | 47.25 | 118.13 |
| Crispy Waffle Fries (medium) | Chick-fil-A | 75 | 60 | 550 | 45 | 112.50 |
| Seasoned Nacho Fries | Taco Bell | 75 | 58 | 660 | 43.5 | 108.75 |
| Seasoned Curly Fries (medium) | Arby’s | 75 | 54 | 270 | 40.5 | 101.25 |
| Stuffed Tortilla Wrap | Taco Bell | 60 | 66 | 520 | 39.6 | 99.00 |
| Blended Ice Cream with Cookies (small) | Dairy Queen | 62 | 58 | 670 | 35.96 | 89.90 |
| Chocolate Frozen Dessert (small) | Wendy’s | 60 | 51 | 700 | 30.6 | 76.50 |
| Double Cheeseburger with Sauce | McDonald’s | 66 | 45 | 350 | 29.7 | 74.25 |
| Spicy Chicken Sandwich | Popeyes | 66 | 45 | 420 | 29.7 | 74.25 |
Source: Ben’s Natural Health Study, 2025 | Note: Estimated Spike = GI × Carbs ÷ 100
So what’s the takeaway? Turns out that sugar isn’t always the villain it’s made out to be—fast food blood sugar reactions depend just as much on starch, processing, and digestibility as they do on sweetness.
As a spokesperson from Ben’s Natural Health summed it up: “Calorie content doesn’t 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.”
In short: don’t let your tastebuds trick your metabolism. The fries may be golden, but the spike is real.
