Foods to Steer Clear of If You Have Diabetes

25. Gluten-Free Packaged Breads

Gluten-free bread might sound healthier, but many versions are surprisingly high in fast-digesting carbs and low in fiber. Instead of whole grains, they often use rice flour, cornstarch, or tapioca starch—all of which cause quick glucose spikes. Some slices can hit 20 grams of carbs with zero grams of fiber, which is a blood sugar disaster for diabetics. Even when labeled "multigrain" or "artisan," check the ingredient list and nutrition label closely. If you must go gluten-free, look for options made with almond flour, flaxseed, or chia for more blood sugar-stabilizing fiber and fat—or consider skipping the bread altogether.

26. Flavored Instant Oatmeal Packets

Oatmeal can be great for diabetes—when it’s plain and slow-cooked. But those flavored instant oatmeal packets? They’re often sugar traps. Most contain added sugars, dried fruit, and artificial flavorings, which skyrocket carb content. Some packets have over 20 grams of added sugar alone—almost your entire daily limit in one meal. The oats are also pre-cooked and processed to cook fast, which makes them digest faster and spike blood sugar more quickly than steel-cut or rolled oats. Instead, make your own oatmeal and add a spoonful of nut butter, chia seeds, or cinnamon to keep it satisfying and diabetes-safe.