Foods to Steer Clear of If You Have Diabetes

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.