A family physician’s personal experiment shows how a seemingly innocent bowl of creamy soup sent his blood sugar soaring within 30 minutes—and exposes the hidden dangers lurking in your next delivery order.
When Dr. Neil Li, a Taiwanese family medicine specialist, ordered a seemingly harmless bowl of creamy soup for takeout, he didn’t expect to become his own case study. Thirty minutes after the first spoonful, his glucose monitor flashed a startling number: his blood sugar had jumped from 105 to 174 mg/dL—a 66 percent spike. The culprit? A soup thickened with cornstarch, which, as Dr. Li later explained, acts as a form of rapidly absorbed starch that can be even more destabilizing than porridge.
The Personal Experiment That Raised Alarms
Dr. Li, who runs the popular health page “Dr. Si Si, Your Healthy Companion,” documented his experience to highlight a growing concern: takeout meals are riddled with hidden glycemic landmines. While he emphasizes that preparation methods vary, his findings serve as a wake-up call for both diabetics and health-conscious individuals. The American Diabetes Association defines normal post-meal blood glucose (two hours after eating) as less than 140 mg/dL. Dr. Li’s soup alone pushed him well past that threshold.
7 Common Takeout Foods That Can Spike Your Blood Sugar
Based on his clinical experience and personal testing, Dr. Li identified seven frequently ordered takeout items that can cause unexpected glucose surges:
- Creamy soups and chowders – Often thickened with cornstarch or potato starch, turning them into liquid starch bombs
- Fried rice and noodles – The combination of refined carbs and oil creates a double whammy for glucose control
- Saucy stir-fries – Many restaurant sauces are loaded with sugar, honey, or sweeteners
- White rice portions – A single takeout container can contain two to three servings worth of fast-acting carbohydrates
- Dumplings and potstickers – The wrappers are made from refined flour, and dipping sauces often add hidden sugar
- Sweet and sour dishes – The coating and sauce are typically high in sugar and starch
- Baked goods and pastries – Muffins, croissants, and cakes from cafes are packed with refined flour and sugar
Why Creamy Soup Outpaces Porridge
Dr. Li noted that while many people consider congee or porridge a high-glycemic food, creamy soup can be even more deceptive. “To achieve that smooth, thick texture, restaurants often rely on cornstarch or potato starch,” he wrote. “This creates a starch form that is more easily and quickly absorbed than the grains in porridge.” The result: a rapid influx of glucose into the bloodstream, particularly dangerous for those with insulin resistance or diabetes.
Broader Implications for Takeout Lovers
The rise of food delivery services has made these traps more accessible than ever. For millions who rely on takeout for convenience, Dr. Li’s experiment underscores the importance of reading between the lines on a menu. Simple swaps—choosing clear broths over creamy soups, opting for brown rice over white, and requesting sauces on the side—can make a significant difference.
In the long term, experts recommend that frequent takeout consumers check their blood sugar after meals to understand their personal responses. For diabetics, carrying glucose monitoring devices and planning meals with a registered dietitian can help mitigate risks.
A Call for Greater Awareness
Dr. Li’s message is not to demonize takeout but to empower consumers with knowledge. “Everyone’s body reacts differently,” he reminded his followers. “But being aware of these hidden sources of starch and sugar is the first step toward making healthier choices.”
As food delivery continues to dominate urban lifestyles, this physician’s personal wake-up call may be just what many need to rethink their next order.