Pop-Tarts are a quick and easy breakfast for busy mornings. But like most foods—especially ones high in sugar and carbohydrates—they can make your blood sugar levels rise.
How Does a Pop-Tart Affect Your Blood Sugar?
Pop-Tarts are high in two things that have a huge impact on blood sugar: carbohydrates and sugar.
“Eating a Pop-Tart will likely make a person’s blood sugar increase,” said Roxana Ehsani, RD, MS, CSSD, a sports dietitian. “Pop-Tarts are composed of refined flour and sugar, which are rapidly broken down by the body. It’s quickly absorbed into the bloodstream, which causes a spike in blood sugar levels.”
Pop-Tarts also lack protein and fiber—two nutrients that can slow down a blood sugar spike.
After that blood sugar spikes, the body releases a surge of insulin, which is then typically followed by a blood sugar crash. So, if you eat a Pop-Tart in the morning, you may get a boost of energy immediately after—but by lunch, you could start to feel drained, said Ehsani.
Some blood sugar spikes are normal, especially after eating sugary treats, but frequent spikes, especially after regularly eating sweets, can lead to health issues like obesity or an increased risk of type 2 diabetes.
Pop-Tart Nutrition Facts
According to Kellanova, the makers of Pop-Tarts, one serving is equal to two pastries.
| Frosted Strawberry Pop-Tarts nutrition information | |
|---|---|
| Calories | 370 |
| Fat | 8 grams (g) |
| Sodium | 310 milligrams (mg) |
| Carbohydrates | 71 g |
| Fiber | 1 g |
| Total Sugars | 31 g |
| Protein | 4 g |
How to Make a Pop-Tart More Blood Sugar Friendly
If you enjoy Pop-Tarts, you can still eat them in moderation—but make sure you pair them with extra protein or fiber. “Both fiber and protein help slow down the rapid rise in blood sugar when consuming something rich in simple sugars and carbohydrates,” said Ehsani.
For example: You could pair a Pop-Tart with a cup of plain Greek yogurt or a glass of milk for extra protein, or a bowl of berries or an apple for some extra fiber, said Ehsani. Those changes could help blunt a blood sugar response—and turn your Pop-Tart breakfast into a more balanced meal.
