Foods to Avoid if You Have Diabetes

7 December 2025

Living with diabetes doesn’t mean you have to give up all your favorite foods, but it does mean you need to be more mindful of what you eat. Some foods can spike your blood sugar levels, increase insulin resistance, and lead to serious health complications.

If you have diabetes, managing your diet is one of the most effective ways to keep your blood sugar in check. But what exactly should you avoid? Let’s dive into the top foods that can wreak havoc on your health if you have diabetes.

1. Sugary Beverages

Sugary drinks like soda, fruit juices, sweetened teas, and energy drinks are some of the worst offenders for blood sugar spikes. These drinks are packed with refined sugars, which get absorbed quickly into your bloodstream, causing an instant rise in glucose levels.

Why Are Sugary Drinks Bad for Diabetes?

- They contain high fructose corn syrup, which increases insulin resistance.
- They provide empty calories, leading to weight gain.
- They can contribute to fatty liver disease, further worsening diabetes.

Better Alternatives: Opt for water, unsweetened tea, black coffee, or sparkling water with a slice of lemon.

2. White Bread, Rice, and Pasta

Refined carbs like white bread, white rice, and regular pasta act a lot like sugar once they’re digested. Since they lack fiber, they cause rapid spikes in blood sugar.

Why Are Refined Carbs Harmful?

- They have a high glycemic index, meaning they raise blood sugar quickly.
- They lack fiber, which helps slow down glucose absorption.
- They can increase hunger, leading to overeating and weight gain.

Better Alternatives: Switch to whole grain or sprouted bread, brown rice, quinoa, or whole-wheat pasta.

3. Breakfast Cereals and Granola Bars

Many people assume breakfast cereals and granola bars are healthy, but most are loaded with sugar and refined carbs. Even those marketed as “whole grain” often contain hidden sugars.

Why Are These a Bad Choice?

- They contain added sugars that spike blood sugar levels.
- They’re often low in fiber and protein, making them less satisfying.
- They can cause energy crashes, making you feel sluggish.

Better Alternatives: Choose oatmeal (without added sugar), unsweetened Greek yogurt, or eggs with vegetables.

4. Flavored Yogurt

Yogurt can be a great source of probiotics, but flavored varieties are usually packed with sugar and artificial additives. Some fruit-flavored yogurts contain just as much sugar as a dessert!

Why Should You Avoid It?

- Many flavored yogurts contain more sugar than a candy bar.
- They can cause blood sugar spikes, negating the health benefits.
- Artificial sweeteners in some "diet" yogurts can disrupt gut health.

Better Alternatives: Stick to plain, unsweetened Greek yogurt and add fresh berries or nuts for natural sweetness.

5. Fried Foods

Who doesn't love crispy, golden fried food? Unfortunately, deep-fried foods like French fries, fried chicken, and doughnuts are packed with unhealthy fats and carbs.

Why Are Fried Foods Dangerous for Diabetics?

- They increase insulin resistance due to trans fats.
- They contribute to weight gain, worsening diabetes management.
- They can raise cholesterol, increasing heart disease risk.

Better Alternatives: Air-fried or baked versions of your favorite fried foods, using olive oil or avocado oil instead of vegetable oils.

6. Processed Meats

Bacon, sausage, hot dogs, and deli meats may be convenient, but they’re loaded with unhealthy fats, sodium, and preservatives, which can be harmful to diabetics.

Why Should You Cut Back on Processed Meats?

- They can increase inflammation and insulin resistance.
- High sodium content raises blood pressure, increasing heart disease risk.
- Nitrates and preservatives have been linked to metabolic issues.

Better Alternatives: Choose fresh, lean meats like chicken, turkey, or fish, and season them with natural herbs and spices.

7. Candy, Pastries, and Baked Goods

Most store-bought sweets are a sugar bomb waiting to happen. From doughnuts to cookies to cakes, these treats are made with refined flour, sugar, and unhealthy fats.

Why Are They Problematic?

- They provide a quick sugar rush, followed by a crash.
- They contribute to weight gain and make glucose control difficult.
- They often contain trans fats, which increase heart disease risk.

Better Alternatives: If you have a sweet tooth, try dark chocolate (70% cocoa or more) or homemade treats made with almond flour and natural sweeteners like stevia.

8. Flavored Coffee Drinks

A simple coffee with a little milk is fine, but those fancy coffeehouse drinks? They’re often filled with sugar-laden syrups, whipped cream, and caramel drizzles—making them more like a dessert than a beverage.

Why Are These Drinks Bad?

- Many contain as much sugar as a soda.
- They can lead to weight gain and increased insulin resistance.
- Some are loaded with unhealthy fats, worsening heart health.

Better Alternatives: Stick to black coffee, or add a splash of unsweetened almond milk with cinnamon for flavor.

9. Alcohol (Especially Beer and Sweet Cocktails)

Alcohol isn’t entirely off-limits for diabetics, but certain types can spike blood sugar levels and interfere with medications. Beer and sugary cocktails are especially concerning.

Why Should You Be Careful with Alcohol?

- Beer is packed with carbs that raise glucose levels.
- Cocktails often contain sugary mixers that cause blood sugar spikes.
- Excessive drinking can lead to insulin resistance over time.

Better Alternatives: If you drink, stick to dry wines, light beers, or spirits mixed with soda water and lemon. Always drink in moderation.

10. Honey, Agave Syrup, and Other "Natural" Sugars

Many people assume natural sweeteners like honey, agave, and maple syrup are better than refined sugar. While they may have some minor health benefits, they still raise blood sugar levels significantly.

Why Are Natural Sweeteners a Concern?

- They still contain high amounts of simple sugars.
- They can contribute to insulin resistance if consumed in excess.
- Some, like agave syrup, are very high in fructose, which can harm metabolic health.

Better Alternatives: Try natural sugar substitutes like stevia or monk fruit in moderation.

Final Thoughts

Managing diabetes isn’t just about counting carbs—it’s about choosing the right foods that nourish your body while keeping blood sugar in balance. Avoiding processed, high-sugar, and high-carb foods can help prevent complications and keep you feeling your best.

If you’re ever in doubt about what to eat, stick to whole, unprocessed foods like lean proteins, healthy fats, fiber-rich vegetables, and whole grains. Small changes can make a big difference!