What not to eat with diabetes? A guide to managing your diet effectively

October 6, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), making the right food choices is an important way to manage blood glucose levels for people with type 1 or type 2 diabetes. Knowing what not to eat with diabetes is critical to controlling blood sugar, as certain foods can cause rapid spikes, increase inflammation, and raise the risk of heart disease. This guide will detail the categories of foods to limit or avoid and provide healthier alternatives to help manage your condition effectively.

Quick Summary

This article outlines the food categories to avoid for better diabetes management, including sugar-sweetened beverages, refined grains, processed foods, and certain fats. It explains why these foods are detrimental to blood sugar control and provides nutritious alternatives for healthier eating.

Key Points

Avoid sugary beverages: Soft drinks, juices, and sweetened teas cause rapid blood sugar spikes and should be replaced with water or unsweetened alternatives.
Limit refined grains: White bread, white rice, and white pasta lack fiber and can cause blood sugar levels to rise quickly.
Steer clear of trans fats: Found in fried foods, stick margarine, and baked goods, trans fats harm heart health and increase inflammation.
Cut back on processed and fatty meats: Foods like bacon, sausage, and hot dogs contain high levels of saturated fat and sodium that negatively impact cardiovascular health.
Choose whole foods over processed snacks: Ultra-processed foods are often high in unhealthy fats, sugar, and sodium, and low in nutrients and fiber.
Opt for healthy fats: Instead of unhealthy fats, incorporate sources like avocados, nuts, and olive oil into your diet for better insulin sensitivity.

Understanding the Impact of Food on Diabetes

For individuals with diabetes, blood glucose management is a cornerstone of long-term health. The food we consume, particularly its carbohydrate, fat, and sugar content, directly impacts blood sugar levels. Carbohydrates are broken down into glucose, which the body then uses for energy. Refined and simple carbohydrates cause a quicker, sharper spike in blood sugar than complex carbs found in whole foods. A diet high in unhealthy fats can increase insulin resistance, making it harder for the body to regulate glucose. By understanding these impacts, you can make informed decisions about your diet and effectively manage your condition.

Sugary Beverages and Added Sugars

One of the most immediate and damaging dietary culprits for blood sugar control is sugar-sweetened beverages (SSBs), such as soda, sweetened teas, and sports drinks. These drinks contain a high concentration of simple sugars that are absorbed very quickly, leading to a rapid and dramatic spike in blood glucose. A systematic review and meta-analysis published in The Lancet Regional Health: Europe found that consuming sugar-sweetened beverages is strongly associated with an increased risk of type 2 diabetes. Whole fruit, which contains fiber, is a much better option than fruit juice, which concentrates sugar without the digestive benefits of fiber. Other sources of problematic added sugars to limit or avoid include candies, cakes, cookies, and sweetened cereals. Even some low-fat or fat-free products can be high in added sugars to compensate for flavor.

The Dangers of Refined Grains

Refined grains are starches that have been processed to remove the fibrous outer layers, or bran, and the nutritious inner germ. This processing strips away beneficial fiber and nutrients, leaving behind simple carbohydrates that are quickly digested and absorbed as glucose. This can lead to significant blood sugar spikes, much like consuming pure sugar. Common examples of refined grains to limit or avoid include:

White bread
White rice
White pasta
Pretzels and crackers made with refined white flour
Sugary breakfast cereals

Choosing whole grains like whole wheat bread, brown rice, quinoa, and oats can help stabilize blood sugar levels due to their higher fiber content.

Unhealthy Fats and Processed Foods

Foods containing unhealthy saturated and trans fats are strongly linked to heart disease, a common complication of diabetes. Trans fats, in particular, increase harmful LDL cholesterol and decrease beneficial HDL cholesterol. These fats are often found in processed and fried foods, such as fast food, margarine, and commercially baked goods. Processed meats like bacon, hot dogs, and deli meats often contain high levels of saturated fat, sodium, and preservatives, which can negatively impact cardiovascular health and insulin resistance. A study found that replacing ultra-processed foods can significantly lower the risk of type 2 diabetes, with high-risk categories including processed meats and savory snacks.

Comparing Healthy vs. Unhealthy Choices

This table provides a clear comparison of common food items to help you make informed choices.


Food Category	Limit/Avoid	Healthier Alternative	Reason
Beverages	Regular soda, sweetened juices, sports drinks, sweetened coffees	Water, unsweetened tea, sugar-free drinks, coffee without added sugar	High in added sugar, causes rapid blood sugar spikes.
Grains	White bread, white rice, white pasta, sugary cereals	Whole-wheat bread, brown rice, whole-grain pasta, steel-cut oats	Low in fiber, rapidly digested and causes blood sugar spikes.
Meats	Bacon, sausage, hot dogs, fatty cuts of red meat, fried meat	Lean poultry (skinless), fish, beans, lentils, tofu	High in saturated fat and sodium, increases heart disease risk.
Fats	Stick margarine, shortening, fried foods, baked goods with trans fats	Olive oil, avocado, nuts, seeds, nut butters	Trans fats increase bad cholesterol and inflammation.
Snacks & Desserts	Cookies, cakes, candy, fruit canned in syrup, chips	Whole fruit, plain Greek yogurt with berries, nuts, roasted chickpeas	High in added sugars and unhealthy fats, low in nutrients and fiber.

Moderation and Individualized Plans

While some foods are best avoided, others can be enjoyed in moderation as part of a balanced, personalized meal plan. A registered dietitian or certified diabetes care and education specialist can provide guidance on appropriate portion sizes and timing of meals to minimize blood sugar fluctuations. Key strategies for a healthier diet include focusing on fiber-rich vegetables, lean proteins, and whole foods. Using the plate method—filling half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with a high-fiber carb—is a simple way to manage portion sizes. Learning to read nutrition labels is also a valuable skill, helping you identify hidden sugars, sodium, and trans fats in packaged products.

The Problem with Ultra-Processed Foods

Ultra-processed foods go beyond simply having unhealthy ingredients; their industrial processing changes their physical structure and nutrient density. This makes them easy to overconsume and can lead to weight gain and increased insulin resistance. These foods are engineered to be highly palatable and addictive, displacing more nutritious whole foods from the diet. By choosing minimally processed alternatives and cooking from scratch more often, you can significantly reduce your intake of harmful additives, unhealthy fats, and added sugars, leading to better blood sugar control and overall health. The American Diabetes Association emphasizes shifting towards a diet focused on whole foods rather than highly processed options.

Conclusion

Effectively managing diabetes involves being mindful of what you eat. Avoiding or limiting sugary beverages, refined grains, unhealthy fats, and processed foods is crucial for maintaining stable blood sugar levels and reducing the risk of long-term complications. By understanding the impact of these foods and making deliberate, healthy swaps, you can empower yourself to take control of your health. Consulting with a healthcare professional can help tailor a nutrition plan that is right for you, balancing control with enjoyment for a sustainable and healthy lifestyle. Remember, focusing on whole, fiber-rich, and unprocessed foods is the most reliable strategy for supporting your well-being with diabetes.

Frequently Asked Questions

Fruit juice is bad for diabetics because the juicing process removes the beneficial fiber, leaving a concentrated source of sugar that can cause rapid spikes in blood glucose levels.

Yes, but some potatoes are better choices than others. Starchy white potatoes can have a significant impact on blood sugar. A better alternative is sweet potatoes, which are lower on the glycemic index and have more fiber.

White bread is made from refined flour, which means it has been stripped of fiber and nutrients. This causes it to be digested quickly, leading to a fast and sharp rise in blood sugar.

While it's best to avoid most sweets and desserts with high levels of refined sugar and unhealthy fats, they don't have to be entirely off-limits. If consumed, they should be done in moderation as part of a balanced, overall healthy eating plan.

Diet sodas do not contain sugar and won't spike blood sugar like regular soda. However, some studies suggest that artificial sweeteners can still impact blood sugar or increase insulin resistance, and they offer no nutritional value, so water is the best alternative.

Small, lean portions of red meat can be part of a healthy diet, but processed red meats like bacon and sausage should be limited due to high levels of saturated fat and sodium. Opt for leaner cuts or plant-based protein sources.

Unsweetened, low-fat dairy options are best. Plain, unsweetened Greek yogurt or skim milk are good choices, while full-fat and sweetened dairy products should be limited.