Foods to Steer Clear of If You Have Diabetes

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.