25 Foods You Should Avoid if You Have Diabetes

Managing diabetes effectively requires a keen understanding of how different foods affect your blood sugar levels. For individuals living with diabetes, making informed dietary choices is crucial for maintaining stable blood glucose levels and overall health. While certain foods can help manage blood sugar, others can cause spikes, making them less suitable for people with this condition.

This article will cover 25 foods that individuals with diabetes should avoid or limit to maintain better control over their blood sugar levels. Each section will provide in-depth information on why these foods are problematic, as well as healthier alternatives that may be better for managing diabetes.

1. Sugary Beverages

Sugary beverages, including sodas, sweetened iced teas, energy drinks, and fruit juices, are some of the worst offenders for people with diabetes. These drinks contain high amounts of simple sugars, which are rapidly absorbed into the bloodstream and can cause immediate spikes in blood glucose levels. For example, a single can of regular soda can contain upwards of 30-40 grams of sugar, far exceeding the recommended daily intake for people with diabetes.

The problem with sugary drinks is that they offer no nutritional value—no fiber, no protein, and no healthy fats to slow down the absorption of sugar. The body quickly metabolizes these drinks, leading to a sharp rise in blood glucose levels followed by a rapid crash. This can not only destabilize blood sugar but also increase insulin resistance over time. Moreover, regular consumption of sugary beverages has been linked to weight gain, which is another risk factor for diabetes complications.

Healthier Alternatives:

• Water: Water is the best beverage choice for staying hydrated without affecting blood sugar levels.
• Unsweetened herbal teas: These can offer flavor without added sugars.
• Infused water: Add slices of lemon, cucumber, or berries for a naturally sweet taste.

2. White Bread, Pasta, and Rice

Refined carbohydrates like white bread, pasta, and rice are high in simple carbs, which are quickly digested and converted into glucose. This leads to rapid spikes in blood sugar, making these foods particularly problematic for individuals with diabetes. White bread, in particular, has a high glycemic index (GI), which means it can cause a sharp increase in blood glucose levels soon after consumption.

The refinement process strips these foods of fiber, vitamins, and minerals, leaving them with little nutritional value. Fiber is particularly important for people with diabetes because it helps slow the absorption of sugar into the bloodstream, thus promoting more stable blood sugar levels. Without this fiber, foods like white bread and pasta digest quickly and can wreak havoc on blood sugar control.

Healthier Alternatives:

• Whole grain bread: Opt for bread made from whole grains, which are rich in fiber and lower on the glycemic index.
• Quinoa or brown rice: These provide more fiber and have a lower GI compared to white rice.
• Zucchini noodles or spaghetti squash: These are low-carb alternatives to traditional pasta.

3. Sweetened Breakfast Cereals

Many breakfast cereals, even those marketed as “healthy,” contain high levels of added sugar. These sugars can quickly spike blood sugar levels, making these cereals a poor choice for people with diabetes. In addition to sugar, these cereals are often made with refined grains, which, as discussed earlier, lack fiber and essential nutrients.

Cereals marketed towards children, in particular, can contain up to 15-20 grams of sugar per serving. Even some granolas or “healthy” cereals contain added sugars in the form of honey, maple syrup, or other sweeteners. Eating these cereals in the morning can set the tone for elevated blood sugar levels throughout the day, which can be difficult to control later on.

Healthier Alternatives:

• Oatmeal: Choose plain, unsweetened oatmeal made from steel-cut or rolled oats. These are high in fiber and can help stabilize blood sugar.
• Chia pudding: Made with chia seeds, almond milk, and a low-sugar sweetener like stevia, this can be a fiber-rich and blood-sugar-friendly option.
• Unsweetened Greek yogurt with nuts: This provides protein and healthy fats without the added sugar.

4. Packaged Snack Foods

Packaged snack foods like chips, crackers, and pretzels are often high in refined carbohydrates and unhealthy fats, making them a poor choice for individuals with diabetes. These snacks are highly processed, meaning they have little to no fiber, and their carb content can cause quick spikes in blood sugar. Moreover, many packaged snacks contain trans fats or high amounts of sodium, both of which can contribute to heart disease, a common complication of diabetes.

Another issue with packaged snack foods is that they are calorie-dense but not very filling. This can lead to overeating, which can further exacerbate weight gain and insulin resistance. For people managing diabetes, it’s essential to choose snacks that provide a balance of protein, healthy fats, and fiber to keep blood sugar stable.

Healthier Alternatives:

• Nuts and seeds: These are high in fiber and healthy fats, making them a better option for stabilizing blood sugar.
• Veggies with hummus: A combination of fiber and protein that can keep you full without spiking blood sugar.
• Air-popped popcorn: Low in calories and a good source of fiber, but be sure to skip the butter and salt.

5. Full-Fat Dairy

Full-fat dairy products, such as whole milk, cheese, and full-fat yogurt, can be problematic for people with diabetes due to their high saturated fat content. Saturated fats can contribute to insulin resistance, making it more difficult for the body to manage blood sugar levels effectively. While full-fat dairy may not cause immediate spikes in blood sugar, regular consumption can increase the risk of heart disease and other diabetes-related complications.

Saturated fats are known to raise LDL (bad) cholesterol levels, which can increase the risk of cardiovascular disease—a major concern for individuals with diabetes. Additionally, some full-fat dairy products may contain hidden sugars, particularly flavored yogurts, which can further exacerbate blood sugar spikes.

Healthier Alternatives:

• Low-fat or fat-free dairy: Opt for lower-fat versions of milk, cheese, and yogurt to reduce your intake of saturated fats.
• Plant-based milk alternatives: Unsweetened almond milk, soy milk, or coconut milk can provide dairy-like texture without the high fat content.
• Greek yogurt: Choose low-fat or non-fat versions of Greek yogurt for a high-protein, low-sugar snack.

6. Fried Foods

Fried foods, such as fried chicken, French fries, and doughnuts, are typically high in unhealthy fats, carbohydrates, and calories, all of which can negatively impact blood sugar control. The process of frying adds significant amounts of fat to the food, often in the form of trans fats or saturated fats, which can increase insulin resistance and elevate cholesterol levels. Fried foods are also calorie-dense, leading to weight gain, which is a risk factor for worsening diabetes.

Another problem with fried foods is that they often contain refined flour or breading, which adds carbohydrates that can rapidly increase blood sugar levels. For instance, a serving of French fries may contain more than 50 grams of carbohydrates, most of which come from refined sources. This can cause a rapid spike in blood sugar, followed by a crash, which is particularly dangerous for individuals with diabetes.

Healthier Alternatives:

• Baked or grilled foods: Baking or grilling food can provide a similar flavor without the added unhealthy fats.
• Air fryer: This appliance allows you to cook food with minimal oil, making it a healthier alternative to deep frying.
• Roasted vegetables: Roasting veggies with olive oil can provide a crispy, satisfying texture without the added carbs or fats.

7. Pastries and Baked Goods

Pastries, doughnuts, cakes, and cookies are packed with sugar, refined flour, and unhealthy fats, making them a disaster for blood sugar control. These foods not only cause rapid spikes in blood glucose levels but also offer very little nutritional value. The combination of sugar and refined carbs causes blood sugar levels to skyrocket, often leading to a subsequent crash that can leave individuals feeling fatigued and craving more sugar.

The frequent consumption of baked goods can contribute to weight gain, insulin resistance, and increased risk for cardiovascular diseases. Moreover, many store-bought pastries contain trans fats, which are not only harmful to heart health but also exacerbate inflammation, another risk factor for diabetes complications.

Healthier Alternatives:

• Homemade baked goods: You can make diabetes-friendly treats using almond flour or coconut flour, and sweeten them with natural, low-glycemic sweeteners like stevia or erythritol.
• Fruit-based desserts: Satisfy your sweet tooth with baked apples, pears, or berries topped with a sprinkle of cinnamon.
• Dark chocolate: In moderation, dark chocolate with at least 70% cocoa can be a lower-sugar treat that provides antioxidants.

8. Alcoholic Beverages

Alcohol can be particularly tricky for people with diabetes. While moderate alcohol consumption may not have a significant impact on blood sugar levels, excessive drinking can lead to dangerous blood sugar fluctuations. Alcohol can interfere with the liver’s ability to produce glucose, which can cause hypoglycemia (low blood sugar), especially for individuals who take insulin or other diabetes medications.

Moreover, many alcoholic beverages contain high amounts of sugar or carbohydrates. Cocktails, mixed drinks, and sweet wines, in particular, can cause rapid spikes in blood glucose levels. Even beer, which is often perceived as less sugary, contains significant amounts of carbohydrates that can affect blood sugar.

Healthier Alternatives:

• Moderate consumption: If you choose to drink alcohol, do so in moderation and avoid sugary mixers. Dry wines and light beers are lower in carbs and sugar compared to cocktails.
• Alcohol-free beverages: Mocktails made with soda water, lime, and fresh herbs can provide a satisfying alternative without the risks.
• Water: Staying hydrated with water during social occasions can help maintain stable blood sugar levels.

9. Candy and Sweets

Candy and sweets, such as gummy bears, chocolate bars, and hard candies, are full of simple sugars and offer no nutritional value. These foods can cause immediate spikes in blood sugar, making them especially dangerous for people with diabetes. Even small portions of candy can contain significant amounts of sugar, which can quickly exceed the recommended daily intake for people trying to manage their blood glucose levels.

Furthermore, candy is often consumed as a snack or dessert, leading to mindless eating and an overconsumption of sugar. Regularly indulging in sweets can also contribute to weight gain, which is a significant risk factor for insulin resistance and worsening diabetes control.

Healthier Alternatives:

• Fruit: While fruit contains natural sugars, it also provides fiber and essential vitamins, making it a better option for satisfying sweet cravings.
• Sugar-free candy: Look for sugar-free versions of your favorite candies, but be mindful of the artificial sweeteners used.
• Homemade snacks: You can create lower-sugar treats using ingredients like nuts, seeds, and unsweetened cocoa powder for a more diabetes-friendly option.

10. Dried Fruits

While fruits are generally a healthy choice for people with diabetes, dried fruits can be problematic due to their concentrated sugar content. When fruits are dried, they lose water, but the natural sugars remain, making them far more sugar-dense than their fresh counterparts. For example, a cup of grapes contains around 23 grams of sugar, but the same amount of dried raisins can contain over 100 grams of sugar.

The glycemic load of dried fruits is much higher than that of fresh fruits, which means they can cause significant blood sugar spikes. Even small portions of dried fruits, such as dates, raisins, or apricots, can lead to elevated blood glucose levels, making them less suitable for individuals with diabetes.

Healthier Alternatives:

• Fresh fruit: Choose fresh, whole fruits like apples, berries, or oranges, which are lower in sugar and higher in water content.
• Frozen fruit: Frozen fruits offer similar nutritional benefits to fresh fruit, with no added sugar.
• Fruit smoothies: Blend fresh or frozen fruits with unsweetened almond milk for a low-sugar, fiber-rich treat.

11. Fruit Juices

Fruit juice, despite being derived from natural fruits, can be problematic for people with diabetes due to its high sugar content and lack of fiber. Even 100% fruit juice contains concentrated amounts of natural sugars, which can cause rapid spikes in blood sugar. Without the fiber found in whole fruit, juices are quickly absorbed into the bloodstream, leading to sharp increases in glucose levels.

Many store-bought fruit juices also contain added sugars, further exacerbating their impact on blood sugar. For example, a single glass of orange juice can contain as much sugar as a soda, making it a less-than-ideal choice for individuals trying to manage diabetes.

Healthier Alternatives:

• Whole fruit: Eating whole fruit provides fiber that helps slow the absorption of sugars into the bloodstream.
• Vegetable juices: If you enjoy juice, opt for low-sugar vegetable juices made from greens, celery, or cucumbers.
• Infused water: Add slices of lemon, lime, or berries to your water for a naturally sweetened drink without the sugar content of juice.

12. Sweetened Yogurt

Yogurt can be a healthy option for people with diabetes, but sweetened yogurts, including fruit-flavored varieties, are often loaded with added sugars. Some popular brands can contain up to 30 grams of sugar per serving, which can significantly impact blood glucose levels. Even “low-fat” or “light” yogurt varieties may contain hidden sugars, making them a less-than-ideal choice.

The added sugars in sweetened yogurt can quickly spike blood sugar, and the lack of fiber and fat can cause these effects to be even more pronounced. While yogurt contains beneficial probiotics that support gut health, the sugar content in many commercial varieties can outweigh these benefits.

Healthier Alternatives:

• Unsweetened Greek yogurt: Greek yogurt is higher in protein and lower in carbohydrates, making it a better option for stabilizing blood sugar.
• Plain yogurt with fresh fruit: Add your own fresh fruit to plain yogurt for a naturally sweetened snack without added sugars.
• Coconut yogurt: Unsweetened coconut-based yogurts can provide a dairy-free option with fewer carbs and sugars.

13. Canned Fruit in Syrup

Canned fruits, especially those packed in syrup, are a poor choice for individuals with diabetes due to their high sugar content. The syrup used in canned fruits is often sweetened with additional sugar, which can significantly increase the glycemic load of the fruit. For example, canned peaches or pineapples can contain up to 30 grams of sugar per serving, most of which comes from added syrup.

While the fruit itself may provide vitamins and fiber, the added sugar negates these benefits, making canned fruit in syrup a poor option for those looking to manage their blood sugar levels. The sugar-laden syrup can cause rapid spikes in blood glucose and contribute to insulin resistance over time.

Healthier Alternatives:

• Canned fruit in water: Choose canned fruits that are packed in water or their own juice, with no added sugars.
• Frozen fruit: Frozen fruits are an excellent alternative that retains the natural sweetness and nutritional benefits without added sugars.
• Fresh fruit: Whenever possible, opt for fresh fruit to avoid the added sugars found in canned varieties.

14. High-Carb Vegetables

While vegetables are an essential part of a diabetes-friendly diet, certain starchy vegetables like potatoes, corn, and peas are high in carbohydrates and can cause blood sugar spikes. Potatoes, in particular, have a high glycemic index, meaning they can raise blood glucose levels quickly. A medium potato can contain up to 37 grams of carbohydrates, most of which are rapidly absorbed as glucose.

Starchy vegetables can be part of a balanced diet, but it’s essential to monitor portion sizes and balance them with non-starchy vegetables, proteins, and fats to avoid blood sugar spikes.

Healthier Alternatives:

• Non-starchy vegetables: Opt for vegetables like leafy greens, cucumbers, broccoli, and bell peppers, which are low in carbs and high in fiber.
• Sweet potatoes: While still starchy, sweet potatoes have a lower glycemic index than regular potatoes and are higher in fiber and nutrients.
• Cauliflower or zucchini: Use these low-carb vegetables as substitutes for high-carb options like potatoes and corn.

15. Processed Meats

Processed meats like bacon, sausage, hot dogs, and deli meats are high in unhealthy fats, sodium, and preservatives, all of which can negatively impact diabetes management. These foods are also associated with an increased risk of heart disease and certain cancers, both of which are common complications for people with diabetes.

Processed meats are often calorie-dense but offer little nutritional value, and their high sodium content can contribute to high blood pressure, another risk factor for diabetes complications.

Healthier Alternatives:

• Lean proteins: Choose lean cuts of chicken, turkey, or fish for a healthier protein source.
• Plant-based proteins: Beans, lentils, and tofu are excellent sources of protein and fiber, which can help stabilize blood sugar.
• Nuts and seeds: These provide healthy fats and protein without the harmful additives found in processed meats.

16. Energy Bars

Energy bars may seem like a convenient and healthy snack, but many are loaded with sugars, refined carbs, and artificial ingredients. Even bars marketed as “healthy” often contain hidden sugars in the form of honey, agave, or high-fructose corn syrup. These sugars can quickly spike blood glucose levels and lead to a subsequent crash, which can be problematic for people with diabetes.

Moreover, many energy bars are designed for athletes and may contain more calories and carbohydrates than necessary for someone managing diabetes. Eating these bars regularly can contribute to weight gain and make blood sugar management more difficult.

Healthier Alternatives:

• Homemade energy bars: You can make your own bars using nuts, seeds, and unsweetened coconut for a diabetes-friendly snack.
• Protein shakes: Choose low-sugar protein shakes with added fiber to keep blood sugar levels stable.
• Nuts and fruit: A handful of nuts with a piece of fresh fruit provides a balance of healthy fats, protein, and fiber.

17. Pre-Packaged Meals

Pre-packaged meals, such as frozen dinners or instant noodles, are often high in refined carbs, unhealthy fats, sodium, and preservatives. These meals offer little nutritional value and can quickly spike blood sugar levels due to their high carbohydrate content and lack of fiber. Additionally, the high sodium content in pre-packaged meals can contribute to high blood pressure, which is a common complication for individuals with diabetes.

These meals are often calorie-dense but not very filling, leading to overeating and weight gain. For people with diabetes, it’s essential to focus on whole, unprocessed foods that provide a balance of nutrients and promote stable blood sugar levels.

Healthier Alternatives:

• Home-cooked meals: Preparing meals at home allows you to control the ingredients and ensure that your meals are diabetes-friendly.
• Meal prepping: Cook and portion out meals in advance to have healthy, balanced options ready throughout the week.
• Fresh salads with lean protein: A fresh salad with chicken or fish is a healthier alternative to pre-packaged meals.

18. Flavored Coffee Drinks

Flavored coffee drinks, such as lattes, mochas, and frappuccinos, are often loaded with sugars, syrups, and whipped cream, making them a poor choice for people with diabetes. Even a medium-sized flavored coffee can contain upwards of 50 grams of sugar, which can cause immediate spikes in blood glucose levels. These drinks also often contain refined carbohydrates and unhealthy fats, contributing to weight gain and insulin resistance.

While plain black coffee has been shown to have potential health benefits for individuals with diabetes, flavored coffee drinks are the opposite, as they provide little nutritional value and a lot of sugar.

Healthier Alternatives:

• Black coffee: Plain black coffee or espresso is low in calories and has no effect on blood sugar.
• Unsweetened almond milk lattes: If you prefer a creamier coffee, opt for almond milk or other plant-based milks without added sugars.
• Cinnamon and vanilla: Add natural flavor to your coffee with cinnamon or vanilla extract instead of sugary syrups.

19. Flavored Oatmeal Packets

Oatmeal can be a healthy, fiber-rich breakfast option for people with diabetes, but flavored oatmeal packets are often loaded with added sugars and artificial ingredients. Many flavored oatmeals contain more than 10 grams of sugar per serving, which can spike blood glucose levels and negate the benefits of the fiber in the oats.

The convenience of flavored oatmeal packets is appealing, but it’s essential to choose plain, unsweetened oats and add your own natural toppings to avoid unnecessary sugar.

Healthier Alternatives:

• Steel-cut or rolled oats: These provide more fiber and nutrients than instant oatmeal packets and have a lower glycemic index.
• Unsweetened toppings: Add fresh berries, nuts, or chia seeds for flavor and added nutrients without the sugar.
• Cinnamon and nut butter: These can add sweetness and healthy fats to your oatmeal without causing blood sugar spikes.

20. Muffins and Quick Breads

Muffins and quick breads, like banana bread or pumpkin bread, are often made with refined flour and large amounts of sugar, making them a poor choice for individuals with diabetes. Even “healthy” varieties, like bran muffins or whole-wheat quick breads, can still contain significant amounts of sugar and refined carbs.

These baked goods can cause rapid spikes in blood sugar and offer little in the way of nutritional value. The combination of sugar, refined flour, and unhealthy fats can also contribute to weight gain, making it more challenging to manage diabetes effectively.

Healthier Alternatives:

• Homemade muffins: Make your own diabetes-friendly muffins using almond flour, coconut flour, and natural sweeteners like stevia.
• Protein-packed muffins: Add protein powder, Greek yogurt, or eggs to increase the protein content of your homemade muffins.
• Chia seed pudding: For a sweet, filling breakfast or snack, try chia seed pudding made with unsweetened almond milk and a low-glycemic sweetener.

21. White Potatoes

White potatoes, particularly when fried or mashed with butter and cream, are high in carbohydrates and have a high glycemic index, making them less suitable for people with diabetes. A medium-sized potato can contain up to 37 grams of carbs, which can quickly raise blood sugar levels. French fries, potato chips, and mashed potatoes are particularly problematic due to their added fats and lack of fiber.

While potatoes are a good source of potassium and other nutrients, it’s essential to manage portion sizes and consider alternatives that won’t spike blood glucose levels.

Healthier Alternatives:

• Sweet potatoes: These are lower on the glycemic index and contain more fiber, making them a better option for managing blood sugar.
• Cauliflower mash: Cauliflower can be mashed to resemble potatoes and is much lower in carbs and higher in fiber.
• Roasted vegetables: Opt for non-starchy vegetables like carrots, Brussels sprouts, or zucchini as a lower-carb side dish.

22. Sugary Condiments

Many condiments, such as ketchup, barbecue sauce, and certain salad dressings, are loaded with added sugars, making them problematic for individuals with diabetes. Even small amounts of these condiments can contribute to blood sugar spikes, as a single tablespoon of ketchup can contain up to 4 grams of sugar.

These hidden sugars can add up quickly, especially when used in large amounts or multiple times a day. Additionally, some condiments are high in sodium, which can contribute to high blood pressure, a common concern for people with diabetes.

Healthier Alternatives:

• Mustard: This is a low-sugar condiment that can add flavor without affecting blood sugar levels.
• Homemade dressings: Make your own salad dressings using olive oil, vinegar, and herbs to avoid added sugars.
• Salsa: Fresh salsa can be a flavorful, low-sugar alternative to sugary condiments.

23. Fast Food Burgers

Fast food burgers, especially those from popular chains, are often high in refined carbohydrates, unhealthy fats, and sodium. The white bread bun is typically made from refined flour, which can spike blood glucose levels. Additionally, many fast food burgers are loaded with sugary condiments, processed cheese, and fatty meats, all of which can contribute to insulin resistance and weight gain.

Even “healthy” options, such as veggie burgers, may be problematic if they are served on a refined flour bun or topped with sugary sauces. For people with diabetes, it’s essential to be mindful of the carb and fat content in fast food meals.

Healthier Alternatives:

• Bun-less burgers: Opt for a lettuce wrap instead of a bun to reduce the carb content of your meal.
• Grilled chicken: Choose grilled chicken or turkey burgers instead of beef for a lower-fat option.
• Homemade burgers: Make your own burgers at home using lean meats and whole grain or low-carb buns.

24. Instant Noodles

Instant noodles are a highly processed food that is high in refined carbohydrates, sodium, and unhealthy fats. These noodles are often deep-fried before packaging, which increases their fat content, and they contain little to no fiber, meaning they are quickly digested and can cause blood sugar spikes.

The high sodium content in instant noodles can also contribute to high blood pressure, a common complication for individuals with diabetes. While they may be convenient, instant noodles offer little nutritional value and can be detrimental to blood sugar control.

Healthier Alternatives:

• Whole grain noodles: Opt for whole grain or low-carb noodles like zucchini noodles or shirataki noodles for a diabetes-friendly option.
• Homemade ramen: Make your own version of ramen using fresh vegetables, lean protein, and low-sodium broth.
• Vegetable stir-fry: A stir-fry made with non-starchy vegetables and a protein source like tofu or chicken can provide a filling, nutrient-rich alternative.

25. Ice Cream

Ice cream is one of the most popular desserts, but it’s packed with sugar, fat, and calories, making it a poor choice for people with diabetes. Even small portions of ice cream can contain large amounts of sugar, which can cause immediate spikes in blood glucose levels. Additionally, the combination of sugar and fat in ice cream can contribute to weight gain, insulin resistance, and heart disease.

While sugar-free ice creams are available, they often contain artificial sweeteners that may have other health implications, and they still may cause blood sugar fluctuations due to their carbohydrate content.

Healthier Alternatives:

• Frozen Greek yogurt: Choose plain, unsweetened Greek yogurt and freeze it for a healthier, lower-sugar treat.
• Banana ice cream: Blend frozen bananas for a creamy, sweet treat without added sugar.
• Dark chocolate: In moderation, dark chocolate with at least 70% cocoa can provide a satisfying alternative to sugary ice cream.

Conclusion

Managing diabetes requires careful attention to your diet, and understanding which foods to avoid can make a significant difference in controlling blood sugar levels. By steering clear of foods high in refined carbohydrates, unhealthy fats, and added sugars, you can maintain more stable blood glucose levels and reduce the risk of diabetes complications. Opt for whole, unprocessed foods rich in fiber, healthy fats, and lean proteins to support your overall health and manage diabetes effectively.