What not to eat if you have diabetes?

December 6, 2025 •

4 min read

With more than 430 million people predicted to be living with diabetes in the coming years, making informed dietary choices is crucial for managing the condition. Knowing what not to eat if you have diabetes is a foundational step toward stabilizing blood glucose and preventing long-term health complications. This guide provides a detailed overview of the foods and drinks to avoid or limit to support your wellness journey.

Quick Summary

This article outlines the food categories that individuals with diabetes should avoid, including sugary beverages, refined grains, and processed fats. It explains how these foods can cause harmful blood sugar spikes and increase health risks. The content provides clear examples and healthier alternatives to guide better food choices for effective blood glucose management.

Key Points

Avoid Sugary Drinks: Limit or eliminate sodas, fruit juices, and sweetened teas, as they cause rapid blood sugar spikes.
Limit Refined Grains: Swap white bread, white rice, and white pasta for whole-grain versions to slow down glucose absorption.
Cut Unhealthy Fats: Reduce intake of fried foods, trans fats found in baked goods, and saturated fats from fatty meats to protect heart health.
Reduce Processed Foods: Minimize processed meats, fast food, and canned items high in sodium and unhealthy additives.
Choose Whole Fruit Over Dried: Be mindful of the concentrated sugars in dried fruit; opt for fresh, low-glycemic fruits like berries and apples instead.
Control Sodium Intake: High salt levels in processed foods can raise blood pressure, a significant risk for those with diabetes.
Read Food Labels: Carefully check nutritional information for hidden sugars, sodium, and unhealthy fats in packaged products.

Understanding the Impact of Food on Blood Sugar

For individuals with diabetes, blood glucose management is a constant balancing act. The food we consume has a direct and significant effect on our blood sugar levels, particularly carbohydrates. While all carbohydrates are broken down into glucose, some are absorbed much faster than others, causing rapid spikes. Beyond carbohydrates, certain fats and processed ingredients can worsen insulin resistance and increase the risk of heart disease, a major concern for those with diabetes. Making deliberate, mindful choices about what to eat is therefore an essential component of a successful management plan.

The Top Food Categories to Avoid

Sugary Beverages and Added Sugars

Sugary drinks are one of the most detrimental items for anyone managing diabetes. Sodas, sweet teas, energy drinks, and fruit juices are loaded with concentrated sugars that lead to immediate and significant blood glucose spikes. Many packaged foods and condiments also contain hidden added sugars. Limiting these is critical for stable blood sugar and weight management. The American Heart Association suggests no more than 6-9 teaspoons of added sugar per day, which is easily exceeded by just one can of soda. Instead, opt for water, unsweetened tea, or coffee to hydrate without the sugar overload.

Refined and Processed Grains

Refined grains, such as white bread, white rice, and white pasta, have had their fiber and nutrient-rich outer layers stripped away. This process gives them a high glycemic index, meaning they cause blood sugar to rise quickly. Processed breakfast cereals and crackers also fall into this category. The lack of fiber and whole nutrients means these foods offer little nutritional value and can hinder blood sugar control.

Unhealthy Saturated and Trans Fats

While healthy fats are important, saturated and trans fats can be particularly harmful for individuals with diabetes, who already face a higher risk of heart disease. Fried foods, many baked goods, and fatty, processed meats contain high levels of these unhealthy fats, which can increase cholesterol and worsen insulin resistance. Common culprits include french fries, pastries, cakes, margarine sticks, and processed snacks. Choosing baked, grilled, or steamed alternatives cooked with healthy oils like olive or canola oil is a much better option.

Processed and High-Sodium Foods

Processed foods are often packed with high levels of sodium, sugar, and unhealthy fats. These include: canned soups, deli meats, fast food, and many pre-packaged meals. High sodium intake can contribute to high blood pressure, another significant risk factor for heart complications in people with diabetes. Reducing your consumption of these foods by cooking more meals at home with fresh, whole ingredients is a great strategy.

High-Sugar Fruits and Dried Fruits

While whole fruits are a healthy part of a balanced diet due to their fiber content, some fruits should be consumed in moderation due to higher sugar content. This is especially true for dried fruits, which have highly concentrated sugars and can cause blood glucose to rise sharply. A handful of raisins, for example, contains far more sugar than a handful of fresh grapes. Opting for low-glycemic fruits like berries, apples, and pears, and eating them whole rather than dried, is a safer bet.

A Simple Comparison Table: Better Choices for Blood Sugar Management


Food Category	Limit/Avoid	Better Alternative	Reason
Sweeteners	Regular sugar, corn syrup, honey, maple syrup	Stevia, monk fruit, small amounts of real fruit	Avoids rapid blood glucose spikes from concentrated sugars.
Grains	White bread, white pasta, polished rice, sugary cereals	Whole-wheat bread, whole-wheat pasta, brown rice, oats	Provides fiber, slows digestion, and has a lower glycemic index.
Fats	Fried foods, fatty meats, margarine, packaged snacks	Avocado, nuts, seeds, olive oil, fatty fish	Reduces saturated and trans fats, increases heart-healthy fats.
Dairy	Full-fat milk, sweetened yogurt, flavored milks	Skim milk, plain Greek yogurt, low-fat cottage cheese	Decreases saturated fat intake while providing necessary protein.
Beverages	Regular soda, fruit juice, sports drinks, sweet coffee drinks	Water, unsweetened tea, coffee, flavored water	Eliminates empty calories and added sugars that spike blood sugar.

Making Lasting Change

Transitioning to a diabetes-friendly diet is a gradual process that requires conscious effort and meal planning. Instead of focusing on what you can't have, focus on the abundance of delicious, nutrient-dense whole foods you can enjoy. Regularly tracking your blood glucose response to different meals can provide valuable insights, and consulting a registered dietitian is always recommended for personalized guidance. Embracing a healthier eating pattern not only helps manage blood glucose but also reduces the risk of cardiovascular disease, kidney issues, and nerve damage, leading to a better quality of life.

Practical Steps for Success

Read Labels Carefully: Always check for added sugars, sodium, and trans fats on packaged foods. Look for products with low sugar content.
Portion Control: Pay attention to serving sizes, especially for carbohydrate-heavy foods. Using the "plate method" (half non-starchy vegetables, a quarter lean protein, a quarter whole grains) can be helpful.
Cook at Home: Preparing your own meals from scratch gives you full control over ingredients and sodium content.
Hydrate Strategically: Make water your primary beverage. Sweetened drinks can be reserved for treating low blood sugar episodes, but not regular consumption.
Talk to a Professional: A healthcare provider or registered dietitian can help you create a personalized eating plan based on your health goals and lifestyle.

By being mindful of the foods and drinks listed, you can take control of your diabetes and build a healthier future. Consistent effort and informed choices are the keys to sustained blood sugar control and overall well-being.

For more detailed information on healthy eating for diabetes, consult the American Diabetes Association's resource on food and nutrition guidelines: [https://diabetes.org/food-nutrition].

Frequently Asked Questions

Yes, you can eat fruit, but it's best to choose whole fruits with fiber and a lower glycemic index, like berries, apples, and pears. Limit dried fruits and fruit juices, which have concentrated sugars.

While diet sodas won't cause the same blood sugar spike as regular soda, artificial sweeteners can still impact blood sugar and gut health. Plain water is the best choice for hydration.

Starchy vegetables contain carbohydrates and can raise blood sugar. It's best to eat them in controlled portion sizes and pair them with a lean protein and non-starchy vegetables to slow digestion.

Desserts should be limited to special occasions and consumed in small portions. It is better to opt for healthier dessert alternatives like fresh fruit or low-sugar yogurt.

No, it is often recommended for people with diabetes to eat several smaller meals throughout the day, which helps maintain more stable blood sugar levels.

The most important things to avoid are concentrated sources of sugar, like sugary beverages and candy, as they cause the most significant and immediate blood sugar spikes.

No, carbohydrates are an essential energy source. The key is to choose complex, high-fiber carbohydrates like whole grains, legumes, and vegetables, and to practice portion control.