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.

3. Fatty Cuts Of Red Meat

Researchers have found red meat and processed meat, which are linked to colorectal cancer and cardiovascular disease, increase an individual's risk of type 2 diabetes. Although there is no standard guideline for how much red meat individuals with prediabetes or diabetes should eat, experts suggest reducing the amount of red meat as much as possible and focusing on white meats, such as chicken, fish, and other seafood. When individuals with diabetes do eat red meat, they should select leaner cuts to reduce the amount of saturated fat they consume. Furthermore, when they prepare the meat themselves, they should trim off any visible fat. Grass-fed beef tends to be leaner and contains more omega-3 fatty acids.

4. Whole Cow's Milk

Along with red meat, fatty milk from cows contains high levels of saturated fat, so diabetes patients should avoid consuming it. Many animal fat products, such as cheese, butter, and red meat contain high amounts of saturated fat. Studies have revealed saturated fats are linked to an increased risk of type 2 diabetes and heart disease. Individuals with diabetes have an increased risk of heart disease, so avoiding saturated fats, which raise blood cholesterol levels, is particularly important. Too much bad cholesterol causes a buildup of plaque in the arteries, which restricts blood flow to the heart. Consuming animal products high in saturated fats is the most common cause of heart disease.

5. Alcohol

Alcohol can be harmful to diabetes patients in several ways. Alcohol that is high in carbohydrates can cause blood sugar levels to spike while also stimulating the appetite, which causes overeating. Alcohol also tends to impair judgment and willpower, which may result in poor food and drink choices that are harmful to a diabetes patient's health. These individuals have an increased risk of liver and nerve damage, eye disease, dehydration, inflammation of the pancreas, and high blood pressure when alcohol is consumed. If individuals with diabetes plan to drink alcohol, they should consult with their doctor first to ensure it is safe to do so. Some tips for drinking alcohol include drinking no more than two drinks in one day for men and no more than one drink in a day for women, drinking alcohol with food, drinking slowly, avoiding mixed and sweet drinks, mixing alcohol with water or club soda, and wearing a medical alert sign indicating the owner has diabetes.

6. Soda

Individuals with diabetes must constantly monitor their intake of food, particularly carbohydrates and sugar. Eating healthy foods reduces the risk of diabetes and lessens symptom severity. Consuming sugary drinks, on the other hand, increases the risk of diabetes and other diseases. Soda is very high in sugar, containing about sixteen tablespoons per can, which causes a spike in an individual's blood sugar when consumed. Soda also contributes to weight gain because liquid sugar adds empty calories without making individuals feel full. Furthermore, sugar is an addictive substance because it releases dopamine, which induces feelings of reward and pleasure. Diet soda is not a healthy alternative as it is full of unhealthy additives and has no nutritional benefits. It is also associated with weight gain and many diseases. Instead of soda, try healthy beverages, such as infused water, sparkling water, unsweetened tea, or even low-fat milk.

7. Chips And Snack Foods

Snack foods, including chips, tend to be packed with unhealthy ingredients and plenty of carbohydrates. Diabetes patients should avoid these because they cause a spike in blood sugar and increase the risk of complications from diabetes. Most chips and snack foods have little nutritional value and do not leave individuals who consume them feeling satiated, so they are easy to overeat. Snack foods also tend to promote tooth decay, weight gain, and heart disease. Mindful snacking on nutritious foods can be beneficial for individuals with diabetes because it boosts their energy and intake of essential nutrients. However, careless snacking on foods that provide little nutritional benefit and cause blood sugar levels to spike only harm the efforts of diabetes patients to improve their health.

8. Fruit-Flavored Yogurt

Individuals affected by diabetes should stay away from fruit-flavored yogurts. Without adhering to the proper diet, it is extremely difficult for a diabetes patient to control their blood sugar levels, even with the help of medication. All yogurt that has any sweet taste has been sweetened with natural sugars, artificial sugars, or artificial flavor. Natural yogurt with nothing in it actually tastes sour and has a bit of a tang to it, because it is a product of milk fermentation. Non-fat milk or low-fat milk are typically used to make flavored yogurts, which are loaded with sugar and carbohydrates afterward to enhance the taste. As much as forty-seven grams of sugar can be disguised in a 245-gram cup of fruit-flavored yogurt. Many individuals may feel frozen fruit-flavored yogurt is a better alternative to ice cream, but frozen yogurt often has more sugar than ice cream. Any type of yogurt labeled as a diet or low-fat product is especially unhealthy for diabetes patients, as the reduced fat content is compensated for in the form of extra carbohydrates and sugar.

9. Sweetened Breakfast Cereal

Diabetes patients are advised to avoid consuming sweetened breakfast cereal. Most individuals do not know just how many carbohydrates are in cereal, and how processed it is. Also, most individuals have a misconception about how much an average serving of breakfast cereal is. Three-fourths of a cup of cereal usually represents one serving, with twenty-four grams of carbohydrates. Individuals with diabetes may feel adding fruit or honey to their unsweetened cereal is a safer option, but this is still adding sugar and calories. Sweeteners added to cereal can come in the form of many names, including agave nectar, corn syrup, dextrose, fructose, malt syrup, maple syrup, raw sugar, crystalline fructose, evaporated cane juice, fruit juice concentrates, honey, maltose, molasses, and sucrose. While not all cereals contain these sweeteners, they all do contain carbohydrates because they are made from grains. Even in the absence of sugar, carbohydrates alone will increase an individual's blood glucose. Furthermore, adding milk to the cereal as most individuals do will increase the sugar and carbohydrate content of the cereal.

10. Honey And Maple Syrup

Individuals affected by diabetes should avoid honey and maple syrup. These patients often try to limit their intake of what they perceive to be sugar, such as white table sugar and brown sugar-containing food products. While other sweeteners may be better choices for individuals not affected by diabetes, they are no better or worse than regular table sugar for those with the condition. The reason for this is that these types of sweeteners have the same content of carbohydrates in them as other highly processed sweeteners. A one-tablespoon portion of white sugar contains 12.6 grams of carbohydrates, while the same quantity of natural honey contains seventeen grams of carbohydrates. A tablespoon portion of agave nectar contains sixteen grams of carbohydrates, while a tablespoon of maple syrup contains thirteen grams of carbohydrates. Because of the carb content in honey and maple syrup, they have the same adverse impact on a diabetes patient's blood glucose levels and control as the same amount of typical white table sugar.

11. Dried Fruit

Dried fruit and foods containing dried fruit should be avoided by individuals affected by diabetes. Fresh fruit is an abundant source of antioxidants, vitamins, and minerals. However, the pitfalls to fresh fruit, including inconvenience, preparation, and short shelf life, can cause an individual to choose dried fruit instead. Dried fruit is still fruit, but the water in the fruit has been removed. The process of doing so is called dehydration and can be accomplished by hot air drying, solar drying, or oven drying. Other methods include freeze drying, microwave drying, heat pump drying, and vacuum drying. During the dehydration process, the fruit undergoes numerous chemical and physical changes. The changes can differ slightly from one method to the next, but the core result is similar amongst them all. Dried fruit reduces in size considerably when the water is removed from it, which results in a much smaller piece of fruit that contains the same amounts of vitamins, minerals, and sugars. The higher concentration of sugar is what poses a problem for diabetes patients. Individuals are also likely to eat a larger portion of dried fruits than fresh fruit because fresh fruit contains water that fills them up quicker.

12. French Fries

Diabetes patients are always advised to avoid fatty, oily, starchy foods such as french fries to effectively manage their disease. Carbohydrates are macronutrients necessary in an individual's everyday diet, but many overindulge in them without understanding what happens once they enter the body. All carbohydrates are broken down in into sugar, and insulin transports this sugar to the cells around the body for energy. This process is impaired in those affected by diabetes, causing the glucose to build up in the blood until it is mediated naturally or through medication. Not all carbohydrates are equal. Complex carbohydrates that have abundant sources of fiber are metabolized into glucose at a slow rate, which gives the insulin in the body (natural or through medication) more time to remove it from the blood. However, sweet foods, starchy foods, white bread, and potatoes represent simple or refined carbohydrates. These types of carbohydrates are metabolized into sugars at a much faster rate than complex carbohydrates. The fast metabolism does not allow insulin to perform as effectively because it is unable to remove glucose from the blood as faster than it is being generated. This impairment leads to increased blood sugar levels even in healthy individuals, which can be detrimental for those with diabetes. French fries are rich in simple and refined carbohydrates, which results in a sharp blood sugar spike.

13. Flavored Coffee Drinks

Coffee itself is a diabetes-friendly beverage that can provide antioxidants and boost metabolism, but when it's loaded with flavored syrups, whipped cream, and sweetened milk, it turns into a sugar bomb that can send blood sugar levels skyrocketing. Many flavored coffee drinks, such as caramel macchiatos, vanilla lattes, and mochas, can contain over 50 grams of sugar in a single large serving, which is more than the daily recommended intake for most adults. The combination of sugar and caffeine can cause a rapid spike followed by a crash in blood sugar, leading to increased hunger and fatigue. Even sugar-free syrups and artificial sweeteners commonly used in "low-carb" or "diet" coffee drinks may not be ideal for those managing diabetes. Some artificial sweeteners can still trigger an insulin response, while others have been linked to increased cravings and gut microbiome imbalances, which can worsen insulin resistance over time. For a healthier alternative, stick with black coffee or add unsweetened almond, coconut, or oat milk. You can also add cinnamon for a natural blood sugar-stabilizing effect or a touch of unsweetened cocoa powder for a rich, chocolatey taste without the sugar overload. Herbal teas and green tea can also be excellent caffeine alternatives that provide health benefits without causing a blood sugar rollercoaster.

14. Canned Soups and Packaged Broths

At first glance, canned soups and packaged broths may seem like a convenient and comforting meal, but most store-bought options are loaded with hidden sugars, preservatives, and excessive sodium, which can be particularly harmful to people with diabetes. Even soups labeled as "low-fat" or "heart-healthy" often contain refined starches and added thickeners that contribute to blood sugar spikes. Sodium is another major concern. Many canned soups contain over 1,000 mg of sodium per serving, which is almost half of the daily recommended limit. High sodium intake can lead to water retention, elevated blood pressure, and increased risk of cardiovascular disease, which are already concerns for individuals with diabetes. Additionally, cream-based soups—such as clam chowder, broccoli cheddar, and creamy potato soup—often contain unhealthy fats and refined carbohydrates, making them even more problematic. To enjoy a healthier soup option, consider making your own using fresh vegetables, lean proteins, and homemade broth. You can control the sodium levels by using low-sodium or homemade broth and add natural thickeners like pureed vegetables, unsweetened coconut milk, or Greek yogurt. If you must buy canned soup, look for options labeled low-sodium and free from added sugars or preservatives.

15. Fast Food Burgers and Sandwiches

Fast food is notoriously unhealthy, but for people with diabetes, burgers, sandwiches, and wraps can be especially problematic due to their combination of refined carbs, unhealthy fats, and high sodium content. The white flour buns, processed cheese, sugary sauces, and fatty meats found in many fast-food sandwiches contribute to quick blood sugar spikes and increased inflammation in the body. Fast food meats are often processed and contain trans fats and preservatives that may worsen insulin resistance. Fried additions like onion rings or hash browns make the problem even worse, leading to unstable blood sugar levels and increased risk of cardiovascular disease. Even seemingly "healthy" options, like grilled chicken sandwiches, can contain hidden sugars in marinades and dressings, along with excess sodium. A better option is to skip the bun and opt for a lettuce-wrapped burger, grilled chicken, or a homemade sandwich on whole-grain bread with plenty of fiber-rich veggies and a lean protein source. Instead of sugary condiments like ketchup and barbecue sauce, try mustard, hummus, or avocado for added flavor without the sugar rush.

16. Granola and Energy Bars

Granola bars and energy bars may seem like a quick and healthy snack, but many are essentially candy bars in disguise. Even bars labeled "natural" or "high in protein" often contain honey, agave syrup, high-fructose corn syrup, and dried fruit, which can lead to rapid blood sugar spikes and cravings. Some granola bars contain over 20-30 grams of sugar per serving, which is equivalent to eating a donut! Even bars marketed as low-carb or sugar-free can contain artificial sweeteners and sugar alcohols, which may still affect blood sugar levels and cause digestive discomfort. Many store-bought granola bars are also made with refined grains instead of whole grains, which means they lack fiber and will digest quickly, leaving you feeling hungry again soon after eating. A smarter choice is to make your own granola or energy bars at home using rolled oats, nuts, seeds, and unsweetened coconut. If you need a store-bought option, look for bars with at least 5 grams of fiber, minimal added sugar, and healthy fats from nuts and seeds to help slow the digestion of carbohydrates.

17. Fried Foods (Fried Chicken, Onion Rings, Mozzarella Sticks, etc.)

Fried foods may be tempting, but they are one of the worst choices for diabetes management. Whether it's fried chicken, onion rings, french fries, or mozzarella sticks, these foods are usually coated in refined flour and breadcrumbs, then deep-fried in unhealthy oils. This combination results in a meal that is high in refined carbohydrates, unhealthy fats, and excessive calories—a recipe for blood sugar spikes and increased insulin resistance. Deep-fried foods are often cooked in hydrogenated oils, which contain trans fats that contribute to inflammation, heart disease, and poor insulin sensitivity. Additionally, frying food increases oxidation and the production of harmful compounds, which can further damage blood vessels and increase the risk of diabetes complications. A better approach is to bake, grill, or air-fry your favorite foods using whole ingredients and healthy oils like olive oil or avocado oil. For example, instead of deep-fried chicken, try oven-baked chicken tenders coated with almond flour or crushed nuts for a crispy texture without the unhealthy fats.

18. Artificially Flavored Fruit Juices

Fruit juice, even when labeled as "100% juice," is essentially just sugar water without the fiber and nutrients found in whole fruit. Many bottled juices contain as much sugar as a soda, making them a major contributor to blood sugar spikes and insulin resistance. Even worse, artificially flavored fruit juices contain high-fructose corn syrup, artificial colors, and preservatives, which increase inflammation and metabolic dysfunction. While some people believe that juice is a healthy alternative to soda, the lack of fiber in juice means that it gets absorbed quickly, leading to a sudden rise in blood sugar levels. Even juices labeled "no sugar added" still contain natural fruit sugars, which can have a similar effect. Instead of fruit juice, opt for whole fruits, infused water, or unsweetened herbal teas. If you crave juice, try diluting fresh-squeezed juice with water or making a smoothie with whole fruit, unsweetened yogurt, and added fiber from chia or flaxseeds to slow sugar absorption.

19. White Rice and Instant Rice

White rice is a staple in many diets worldwide, but for individuals managing diabetes, it can be problematic due to its high glycemic index (GI) and lack of fiber. White rice is a refined carbohydrate, meaning it has been stripped of its bran and germ during processing, leaving behind a starch-heavy grain that is quickly digested and absorbed. This rapid digestion causes sharp spikes in blood sugar levels, making it difficult for people with diabetes to maintain stable glucose control. Studies have shown that people who consume large amounts of white rice regularly have a significantly higher risk of developing type 2 diabetes. This is because frequent blood sugar spikes can contribute to insulin resistance, where the body becomes less responsive to insulin over time, making it harder to regulate blood sugar levels effectively. Instant rice poses an even greater risk because it undergoes additional processing that makes it digest even faster than traditional white rice. This means that, despite being convenient, instant rice leads to even quicker glucose spikes, making it one of the worst carbohydrate choices for people with diabetes.

20. Store-Bought Salad Dressings and Condiments

Many people assume that eating a salad is a healthy choice, but if you’re drenching it in store-bought dressings, you may be unknowingly consuming hidden sugars, unhealthy fats, and artificial additives that could worsen diabetes management. Many bottled dressings—especially low-fat or fat-free varieties—replace healthy fats with added sugars or cornstarch to improve flavor and texture. Even seemingly innocent vinaigrettes can contain several teaspoons of sugar per serving, leading to unexpected blood sugar spikes. Similarly, many common condiments—such as ketchup, barbecue sauce, sweet chili sauce, and honey mustard—are loaded with high-fructose corn syrup, artificial preservatives, and sodium. High-fructose corn syrup (HFCS) is particularly harmful because it raises insulin resistance and contributes to fatty liver disease, increasing the risk of diabetes complications.

21. Processed Breakfast Meats (Sausage, Bacon, and Ham)

Processed breakfast meats like sausage, bacon, and ham may be popular staples, but they are among the worst protein choices for individuals managing diabetes. These meats are high in sodium, unhealthy fats, preservatives, and nitrates, all of which contribute to insulin resistance, high blood pressure, and inflammation. Since people with diabetes are already at an increased risk of heart disease, consuming these processed meats regularly can significantly increase the likelihood of developing cardiovascular complications. One of the biggest concerns with processed breakfast meats is their high saturated fat content. Consuming excessive amounts of saturated fat has been linked to increased insulin resistance, making it more difficult for the body to regulate blood sugar levels effectively. Additionally, these meats contain excessive sodium, which can lead to high blood pressure and fluid retention, further exacerbating health risks for those with diabetes. The preservatives and nitrates found in processed meats have also been linked to increased inflammation and metabolic disorders, making them a poor dietary choice for long-term health.

22. Baked Bananas with Dark Chocolate

Bananas are often considered a healthy fruit, but for people with diabetes, their natural sugar content can be problematic—especially when baked. Baking bananas breaks down their natural starches into simple sugars, making them much faster to digest and leading to rapid blood sugar spikes. This makes baked bananas far more glycemic than their raw counterparts. Adding dark chocolate only increases the sugar load—while dark chocolate has antioxidant benefits, many store-bought varieties still contain added sugars and high-calorie content. Even if you choose a high-percentage dark chocolate (like 85% or higher), the combination of melted chocolate and caramelized bananas creates a dessert that is more likely to spike blood sugar than provide any real nutritional benefit. While bananas can still be enjoyed in moderation, they should be paired with protein or healthy fats to slow digestion and prevent blood sugar spikes. If you're looking for a warm dessert, baking lower-glycemic fruits like apples or pears with cinnamon can be a great alternative.

Making Smart Food Choices for Better Diabetes Management

Navigating a diabetes-friendly diet doesn’t mean giving up all your favorite foods—it’s about making informed choices that help stabilize blood sugar levels and support overall health. Many of the foods on this list, while tempting, can cause harmful spikes in blood sugar, increase insulin resistance, and contribute to long-term complications like heart disease and nerve damage. By identifying these problematic foods and replacing them with healthier alternatives, you can take control of your diet and improve your well-being. Opting for whole, unprocessed foods like fresh vegetables, lean proteins, healthy fats, and fiber-rich grains can make a significant difference in diabetes management. Small changes, such as swapping white rice for quinoa or making homemade salad dressings, can lead to better energy levels and long-term health benefits. The key is consistency—by choosing nourishing foods daily, you can keep your blood sugar levels stable and feel your best. Your health is in your hands!