Avoid These Foods if You Have Diabetes

Diabetes is a chronic condition that affects how your body processes glucose, also known as blood sugar. While there is no one-size-fits-all diet for people with diabetes, there are certain foods that should be avoided or limited to maintain good blood sugar control. In this blog, we will discuss the worst foods to eat if you have diabetes.

1. Sugary Drinks

Sugary drinks such as soda, fruit juice, and sports drinks can cause a rapid spike in blood sugar levels. These beverages are also high in calories and can contribute to weight gain, which is a risk factor for type 2 diabetes (learn more about type 2 diabetes here).

2. Processed and packaged Foods

Processed and packaged foods are often high in added sugars, sodium, and unhealthy fats. These foods include:

• snacks
• chips
• crackers
• frozen meals

They are also usually low in fiber, which can help regulate blood sugar levels.

3. White Rice, Bread, and Pasta

These foods are high in carbohydrates and can cause a rapid increase in blood sugar levels. Instead, choose whole-grain options such as brown rice, quinoa, and whole-grain bread and pasta. Check out our blog on low-carb substitutes so you can enjoy healthier versions of the meals you love.

4. Fried Foods

Fried foods such as French fries, fried chicken, and doughnuts are high in unhealthy fats and calories. These foods can contribute to weight gain, which is a risk factor for type 2 diabetes.

5. Full-Fat Dairy Products

Full-fat dairy products -cheese, butter, and cream- are high in saturated fat and can contribute to heart disease. Instead, choose low-fat or fat-free dairy products such as skim milk, low-fat yogurt, and reduced-fat cheese. You may also replace them with plant-based alternatives, such as soy milk, coconut cream, and nut-based cheeses.

6. Sweetened Breakfast Cereals

Many breakfast cereals are high in added sugars and low in fiber. Instead, choose whole-grain cereals that are low in sugar and high in fiber.

7. Sweets and Desserts

Sweets and desserts such as candy, cookies, and cakes are high in added sugars and calories. Instead, choose fruit as a sweet treat or try making your own desserts using natural sweeteners such as honey or maple syrup. There are also tasty sugar-free dessert brands that you can try. And if you're a sucker for chocolate, make sure to buy it at least 70% dark chocolate.

If you have diabetes, it is important to eat a healthy, well-balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Avoiding or limiting the foods listed above can help you maintain good blood sugar control and reduce your risk of developing complications associated with diabetes. Check out our Recipes section for healthy and delicious meal isnpo!