Foods to Steer Clear of If You Have Diabetes

23. Gluten-Free Packaged Snacks

Don’t be fooled by the “gluten-free” label—many packaged gluten-free snacks are loaded with refined starches like rice flour, tapioca, and potato starch. These ingredients lack fiber and digest rapidly, causing a blood sugar spike similar to white bread or sugary cereal. Worse, they’re often sweetened to compensate for flavor, pushing carb counts even higher. For people with diabetes, that’s a metabolic minefield. Just because a snack skips gluten doesn’t mean it’s blood sugar-friendly. Instead of reaching for those trendy GF crackers or cookies, go for whole food snacks like raw nuts, boiled eggs, or veggie sticks with hummus.

24. Restaurant Stir-Fry Sauces

Stir-fried veggies might seem like a smart choice—but the sauces they’re bathed in can quietly derail blood sugar control. Teriyaki, sweet chili, hoisin, and even "garlic" sauce often pack more sugar than a dessert. Many restaurant stir-fry sauces contain cornstarch and hidden high-fructose corn syrup, making them fast-acting carbs in disguise. A seemingly healthy veggie stir-fry can easily exceed 20+ grams of sugar per dish. If you’re ordering out, ask for sauce on the side—or better yet, make your own at home using coconut aminos, fresh garlic, ginger, and sesame oil for flavor without the sugar spike.