22 Foods to Steer Clear of If You Have Diabetes
Managing diabetes isn’t just about monitoring blood sugar levels—it’s about making smart dietary choices that help keep those levels stable while promoting overall health. While some foods provide essential nutrients and steady energy, others can cause dangerous spikes in blood sugar, increase insulin resistance, and contribute to long-term complications. To help you navigate your diet more effectively, we've updated our list to 22 foods you should steer clear of if you have diabetes. From seemingly healthy options that hide excessive sugars to processed foods that wreak havoc on insulin sensitivity, this guide will help you make informed choices and avoid dietary pitfalls. Whether you're newly diagnosed or have been managing diabetes for years, understanding which foods to limit or avoid can make a huge difference in your overall well-being. Let’s dive into the key culprits that could be sabotaging your blood sugar control.
1. Fruit Products
Some whole fruits have more sugar than others. Individuals with diabetes do not have to avoid all whole fruits because it is the total number of carbohydrates consumed that matters. For this reason, fruit containing fewer carbohydrates can be consumed in larger portions whereas fruit containing more carbohydrates should be consumed in smaller portions. In general, whole fruits contain nutrition and fiber, which make them a desirable food choice for diabetes patients. However, in fruit products, much of the nutrition and fiber is processed out, and the remaining product usually contains concentrated fructose, which makes blood sugar spike. Thus, although diabetes patients can eat natural fruits in moderation, it is best for them to avoid processed fruit and fruit products.
2. Products Made With White Flour
White flour is flour that has been refined and stripped of its bran and germ. White flour offers a light and soft texture, so it is popular in many baked goods, including bread, crackers, cereal, cookies, and cakes, and is often used in sauces and gravies. White flour makes blood sugar spike in the same way processed sugary treats do. This is because much of the fiber and nutrients in flour that would help slow digestion are removed during processing. In addition to spiking blood sugar levels, foods with white flour are usually easy to overeat because the lack of fiber prevents individuals from feeling full and makes them feel hungry again sooner. Diabetes patients who still want flour should look for whole wheat flour, almond flour, and coconut flour instead.
