What food should you not eat with type 2 diabetes? Your Guide to Healthier Choices

October 13, 2025 •

3 min read

According to the International Diabetes Federation, diabetes affects more than one in ten adults worldwide. A critical component of managing the disease is controlling blood sugar levels, which means carefully considering what to put on your plate. Knowing what food should you not eat with type 2 diabetes? is a vital step toward taking control of your health and preventing complications.

Quick Summary

A diet for type 2 diabetes must limit or avoid foods that cause rapid blood sugar spikes, contribute to insulin resistance, or increase the risk of heart disease. This includes sugary beverages, refined carbohydrates, unhealthy fats, processed snacks, and items high in sodium.

Key Points

Sugary Beverages: Drinks like soda and juice can cause rapid blood sugar spikes and should be avoided.
Refined Carbs: White bread, pasta, and rice lack fiber, leading to quick glucose absorption and blood sugar increases.
Unhealthy Fats: Saturated and trans fats, found in fried foods and fatty meats, can worsen insulin resistance and increase heart disease risk.
Processed Foods: Many packaged and fast foods contain a problematic combination of sugar, sodium, and unhealthy fats.
Artificial Sweeteners: Their long-term effects are still under debate, and some studies suggest potential negative impacts on blood glucose control and the gut.
Whole Foods: Opting for whole, unprocessed foods is the best strategy for managing type 2 diabetes.

For individuals with type 2 diabetes, a carefully planned diet is one of the most effective tools for managing the condition and reducing the risk of long-term complications, such as heart disease. By limiting or eliminating certain food categories, you can significantly improve blood sugar control. This guide breaks down the major food groups you should approach with caution.

High-Sugar Foods and Sweetened Beverages

Sugary foods and drinks are the number one culprit for causing rapid and dangerous spikes in blood sugar levels. They contain added sugars and simple carbohydrates that are quickly absorbed into the bloodstream. This category includes more than just candy; it encompasses many items found throughout the grocery store.

Foods and beverages to avoid:

Sugar-sweetened beverages: Sodas, fruit juices (even 100% juice, due to concentrated sugar), sweetened teas, and sports drinks.
Sweets and baked goods: Candy, cookies, cakes, pastries, ice cream, and desserts made with white sugar.
Flavored dairy: Sweetened yogurt and chocolate milk often contain high amounts of added sugar.
Certain condiments: Many sauces, including ketchup and barbecue sauce, are loaded with hidden sugar.

Refined Carbohydrates

Refined grains and simple carbohydrates are produced by removing the fiber-rich and nutrient-dense parts of the grain, leaving behind starchy compounds that the body quickly converts to glucose. This leads to a rapid increase in blood sugar and insulin.

Common refined carbs to limit:

White bread, tortillas, and pasta.
White rice and white flour products.
Sugary breakfast cereals.
Crackers and some processed snacks.
Baked goods like pastries, doughnuts, and bagels.

Unhealthy Fats: Saturated and Trans

Excessive intake of unhealthy fats can worsen insulin resistance, elevate cholesterol, and increase the risk of heart disease, a major concern for people with diabetes. Trans fats, in particular, are artificially created and offer no health benefits.

Sources of unhealthy fats:

Fatty cuts of meat: Ribs, high-fat ground beef, and fatty bacon.
Full-fat dairy: Whole milk, butter, cheese, and sour cream.
Processed snacks: Chips, crackers, and pre-packaged baked goods.
Fried foods: French fries, fried chicken, and other deep-fried items.
Processed oils: Items made with partially hydrogenated oil or vegetable shortening.

Highly Processed and High-Sodium Foods

Processed foods are often a triple threat for diabetics, containing high levels of sugar, unhealthy fats, and sodium. The sodium content can contribute to high blood pressure, which is a common co-occurring condition with diabetes.

Processed items to limit:

Processed meats: Hot dogs, sausages, bacon, and deli meats.
Canned and instant foods: Soups, frozen meals, and canned vegetables in brine.
Salty snacks: Chips, salted nuts, and many packaged crackers.
Condiments and sauces: Soy sauce and pre-made salad dressings can be high in sodium.

The Verdict on Artificial Sweeteners

While often marketed as a safe alternative to sugar for diabetics, research on artificial sweeteners is mixed. Some studies indicate a link between high intake and increased risk of type 2 diabetes, potentially due to effects on the gut microbiome or insulin response. While they won't spike blood sugar like regular sugar, opting for water or unsweetened tea is generally a safer long-term strategy.

Healthier Swaps vs. Unhealthy Choices

To help guide your food choices, here is a comparison table outlining some common unhealthy options and their healthier alternatives. Small, informed changes can make a big difference in managing your blood sugar.

| Food Category | Unhealthy Option to Limit | Healthier Swap | |:---|:---|:---| | Grains | White Bread, White Rice | 100% Whole-Wheat Bread, Brown Rice, Quinoa | | Beverages | Sugary Soda, Fruit Juice | Water, Unsweetened Iced Tea, Infused Water | | Fats | Fried Foods (French Fries, Fried Chicken) | Baked Sweet Potato Wedges, Grilled Chicken | | Dairy | Full-Fat Cheese, Sweetened Yogurt | Low-Fat Cottage Cheese, Plain Greek Yogurt | | Protein | Processed Meats (Bacon, Hot Dogs) | Skinless Chicken Breast, Fish, Tofu | | Snacks | Chips, Cookies, Cakes | Nuts, Seeds, Fresh Fruit | | Cooking Fats | Lard, Butter | Olive Oil, Canola Oil, Avocado Oil |

Conclusion

Making careful food choices is a cornerstone of effective type 2 diabetes management. By limiting or avoiding foods and drinks high in added sugar, refined carbohydrates, and unhealthy fats, you can help stabilize your blood sugar, manage your weight, and lower your risk of serious health complications. It is important to read labels carefully and choose whole, unprocessed foods whenever possible. Remember that moderation and portion control are key, and a healthcare team, including a registered dietitian or certified diabetes care and education specialist, can provide personalized guidance. For more information and resources, you can visit the American Diabetes Association website.

Note: This is an informational article and does not constitute medical advice. Consult a healthcare professional for personalized recommendations.

Frequently Asked Questions

Even 100% natural fruit juice is problematic because it removes the fiber from the fruit, concentrating the sugar. This means the body absorbs the sugar very quickly, leading to a sharp rise in blood glucose levels, unlike eating whole fruit.

Yes, starchy vegetables are not entirely off-limits, but they must be consumed in moderation and counted as part of your carbohydrate intake. Portion control is crucial, and pairing them with healthy fats and lean protein can help minimize blood sugar swings.

The safety of artificial sweeteners is still a subject of research. While they don't contain sugar and won't spike blood glucose in the same way, some studies suggest they may negatively impact the gut microbiome and insulin sensitivity. It's best to limit all sweeteners and choose water or unsweetened tea instead.

Fried foods are a double threat for diabetics. They are often cooked in unhealthy saturated or trans fats, which can worsen insulin resistance and contribute to heart disease. They are also high in calories and low in fiber, which can lead to weight gain.

To reduce sodium, avoid processed meats, canned soups, and salty packaged snacks. Instead, cook meals at home, use fresh ingredients, and flavor your food with herbs and spices instead of salt.

It is recommended to limit high-fat red meat and processed meats because they are high in saturated fat and sodium. Leaner cuts of red meat are acceptable in moderation, but opt for leaner proteins like skinless poultry, fish, and plant-based options.

Yes, dried fruit is generally not recommended for diabetics because the dehydration process concentrates its natural sugar content. This can lead to a quick increase in blood sugar, similar to consuming a sugary treat. Fresh, whole fruit is a better choice due to its fiber content.