Understanding Which Sugars Should Diabetics Avoid for Optimal Health

October 25, 2025 •

4 min read

For individuals with diabetes, controlling blood glucose levels is paramount to preventing complications. Managing your diet, particularly focusing on which sugars should diabetics avoid, is a critical step towards maintaining stable blood sugar and improving long-term health. This article provides practical guidance on identifying and limiting the most problematic sugars in your diet.

Quick Summary

This article explains which specific types of sugar are most detrimental for individuals with diabetes, including added sugars, refined carbohydrates, and certain liquid forms. It also compares different sweeteners and provides actionable tips for reducing intake, helping to control blood sugar and improve overall health.

Key Points

Identify Added Sugars: Avoid processed foods with added sugars, including table sugar, honey, high-fructose corn syrup, and syrups.
Reject Refined Carbohydrates: Limit white bread, white rice, and other refined starches, which cause rapid blood sugar spikes.
Choose Whole Fruit over Juice: Opt for whole fruit, which contains fiber to moderate sugar absorption, rather than concentrated fruit juice.
Limit Sugary Beverages: Eliminate soda, sweetened tea, and fruit juices, which are high in concentrated liquid sugars.
Use Natural Sweeteners with Caution: Stevia and monk fruit are better alternatives, but even with substitutes, the goal is to reduce your overall preference for sweet tastes.

The Impact of Sugar on Diabetes

Managing diabetes is largely about managing blood glucose levels, and carbohydrates have the most significant effect on blood sugar. When you eat carbohydrates, your body breaks them down into glucose. For individuals with diabetes, this process is impaired, and excessive glucose can lead to damaging spikes in blood sugar. It’s important to understand the difference between naturally occurring sugars and added or refined sugars, as they affect the body differently. Free sugars, including table sugar, high-fructose corn syrup, and sugars in honey or syrups, are the main concern and should be limited.

Sugars to Avoid and Limit

For people with diabetes, certain sugars and sugar-containing foods can cause rapid and dangerous spikes in blood sugar.

Added Sugars and Sweeteners

These are found in a huge variety of processed and packaged foods, not just desserts. They include:

Table Sugar (Sucrose): This disaccharide is found in baked goods, candy, and many sauces.
High-Fructose Corn Syrup: Often found in soft drinks, candy, and fast food, it's particularly harmful due to its link with fat accumulation and insulin resistance.
Honey and Syrups (Agave, Maple): While often marketed as healthier, these are still concentrated sources of free sugars and can spike blood glucose.
Molasses and Fruit Juice Concentrate: Frequently used as added sweeteners in packaged foods.

Refined Carbohydrates

Refined carbohydrates are processed starches with the fiber removed, causing them to be absorbed quickly and spike blood sugar much like pure sugar. Examples include:

White bread, white rice, and white pasta
Sugary breakfast cereals
Crackers and many baked goods

The Problem with Liquid Sugars

Sugary drinks are one of the fastest ways to increase blood glucose levels because they contain a concentrated amount of sugar without the fiber to slow absorption. People with diabetes should avoid:

Soda and Sugary Soft Drinks: These have a high concentration of added sugars.
Fruit Juices: Even 100% fruit juice contains concentrated fruit sugar (fructose) without the fiber of whole fruit, leading to rapid blood sugar spikes.
Sweetened Teas and Energy Drinks: These often have large amounts of added sugar.

Navigating Sweeteners and Alternatives

When it comes to sugar substitutes, the picture is complex. While some offer sweetness without calories, their long-term health effects are still under investigation.

Sugar Substitutes for Diabetics

Stevia and Monk Fruit: These natural, zero-calorie sweeteners have a minimal effect on blood sugar and are generally considered safe.
Sugar Alcohols (Erythritol, Xylitol): These are carbohydrates and can affect blood sugar, though less than regular sugar. They can also cause digestive issues in some people.

The Controversy Around Artificial Sweeteners

Artificial sweeteners like aspartame and sucralose don't directly raise blood sugar, but some research suggests a potential negative effect on glucose tolerance and gut health with long-term, high intake. The World Health Organization (WHO) has advised against using non-sugar sweeteners for weight control.

Comparison of Sugars and Sweeteners

This table outlines the impact of various sugars and sweeteners on blood glucose levels for individuals with diabetes.


Type of Sugar/Sweetener	Example	Source	Impact on Blood Sugar	Nutritional Value	Recommended Status for Diabetics
Added Sugars	Table Sugar, High-Fructose Corn Syrup	Processed Foods, Soda, Candy	High and Rapid Spike	Low (Empty Calories)	Avoid
Natural Sugars (Concentrated)	Honey, Agave, Maple Syrup	Naturally Occurring (but processed)	Moderate to High Spike	Some (Antioxidants)	Limit Severely
Refined Carbohydrates	White Bread, White Pasta, Crackers	Processed Grains	High and Rapid Spike	Low (Minimal Fiber)	Avoid/Limit
Liquid Sugars	Fruit Juice, Soda, Sports Drinks	Processed Beverages	High and Rapid Spike	Variable (Often Low)	Avoid
Sugar Alcohols	Erythritol, Xylitol	Processed Foods (Sugar-Free)	Low to Moderate Effect	None	Use in Moderation
Natural Zero-Calorie Sweeteners	Stevia, Monk Fruit	Plant-Derived	Minimal to No Effect	None	Use with Caution/In Moderation
Whole Fruit	Berries, Apples, Oranges	Whole Foods	Slow, Milder Effect (Due to Fiber)	High (Vitamins, Minerals, Fiber)	Enjoy in Moderation

How to Reduce Your Intake of Harmful Sugars

Reducing sugar intake is manageable with strategic planning and smart swaps. Focus on a balanced diet rich in whole foods, fiber, and lean protein to help stabilize blood sugar.

Here are some actionable tips:

Read Food Labels: Look for added sugars listed under various names, such as sucrose, corn syrup, dextrose, and fructose. Be wary of 'reduced-fat' products, which often have more sugar to compensate for lost flavor.
Swap Whole Fruit for Juice: Choose a whole apple instead of apple juice to benefit from the fiber, which helps slow sugar absorption.
Choose Whole Grains: Opt for whole-grain bread and brown rice over their refined, white counterparts.
Avoid Sugary Beverages: Replace soda, sweetened teas, and fruit juice with water, unsweetened tea, or naturally flavored seltzer.
Cook from Scratch: Preparing your own meals allows you to control the amount of sugar, salt, and unhealthy fats.
Satisfy Sweet Cravings Naturally: Use berries, cinnamon, or a small amount of pure stevia to add sweetness without the blood sugar impact of added sugars.

Conclusion

For people with diabetes, understanding which sugars should diabetics avoid is a crucial aspect of dietary management. The primary focus should be on limiting or eliminating added sugars, high-fructose corn syrup, refined carbohydrates, and sugary beverages. While natural alternatives and sweeteners exist, prioritizing whole, unprocessed foods like vegetables, whole grains, and lean proteins is the most effective strategy for stabilizing blood sugar. By making conscious and informed food choices, you can effectively manage your condition and promote long-term health and well-being. Consult a registered dietitian for a personalized meal plan.

Optional Outbound Link

For more information on meal planning and portion control, consult the American Diabetes Association's resources on the plate method.

Frequently Asked Questions

Yes, diabetics can and should eat whole fruit in moderation. The fiber in whole fruit slows down the absorption of its natural sugar (fructose), preventing the rapid blood sugar spikes caused by sugary drinks and processed foods.

No, natural sugars like honey and agave are still concentrated sources of sugar that can spike blood glucose. They should be limited just like other added sugars.

Fruit juice lacks the fiber found in whole fruit, meaning its concentrated sugars are absorbed quickly, leading to a rapid and significant rise in blood sugar. The best choice for diabetics is water or unsweetened tea instead.

Always check food labels for ingredients like sucrose, dextrose, corn syrup, honey, and fructose. Be aware that 'reduced-fat' items often have higher sugar content to compensate for flavor.

The research on artificial sweeteners is mixed, with some studies suggesting potential issues with glucose tolerance over time. Natural zero-calorie options like pure stevia or monk fruit may be preferable, but the goal should be to reduce your intake of all intense sweeteners.

Refined carbohydrates are grains that have had the fibrous parts removed, causing them to be digested quickly and act like sugar in the body. This can cause significant blood sugar spikes. Examples include white bread, white rice, and pasta made from white flour.

A good diet focuses on whole, unprocessed foods. It emphasizes high-fiber sources like whole grains, vegetables, and whole fruits, along with lean protein and healthy fats. This helps stabilize blood glucose levels and improves overall health.