9 Foods and Drinks to Avoid with Diabetes

Diabetes mellitus is a serious metabolic disease, where the pancreas does not produce (enough) insulin (hormone which processes sugars and converts it into energy for all body functions) which is affecting people all over the world and its prevalence is increasing among adults and children worldwide. [1]

According to the Centers for Disease Control and Prevention, more than 30 million Americans have diabetes and 84 million people have prediabetes. [2]

Diabetes is not only linked to rise in blood sugar but it may also lead to many serious health complications including heart disease, lower-extremity amputations, kidney failure, blindness and sometimes even death.

Exercise and diet play a strong role in keeping diabetes under control. Following a healthy diet can help maintain blood sugar levels and reduce the risk of complications, moreover they are also great source of vitamin and minerals.

In this article we will talk about 9 foods and drinks that people with diabetes or prediabetes should avoid.

1. White bread, rice, and pasta

One thing that is common is all these food products are,they are highly processed food with high carbohydrate containt.

Refined food like bread, pretzels, bagels and even donuts have proven to rise blood sugar level in people affected with type 1 and type 2 diabetes. [3]

Several reserches have also shown that gluten free food like gluten-free pastas may also rise blood pressure, further it was also found that rice based pasta tend to have higher effect. [4]

We recommend adding food rich in fibre such as whole grain/high fiber bread, brown rice or pasta made from beans or lentils.

2. Sweetened breakfast cereals

A big bowl of Frosted Flakes may sound like a yummy way to start the day and satisfy our appetite, but it’s also a recipe for blood glucose spikes. 

Most cereals are highly processed and are usually packed with carbohydrates, but not much fiber or protein, which is essential for a filling and satisfying breakfast.

To keep your blood sugar level stable, just make sure you’re choosing a healthier portion-controlled, protein-based low-carb breakfast option made from whole grains. Simply go for a homemade bowl of oatmeal topped with nuts or nut butter.

3. Fizzy drinks

Sorry! But soda or any other fizzy drink might not be a healthy option for you. Food and drink that are made of processed sugar, like desserts, candies, and soda, are considered low-quality carbohydrates. 

It's not only your regular soda that may cause diabetes but your diet soda that claims to be a healthy option might also increase chances of diabetes and chronic disease.

According to,  American Heart Association recommends that adult women should cap their total daily sugar intake at 25 grams, while men should go no higher than 36 grams. [5]

Staying away from artificial sweeteners  may only be a best option for you to reduce your chance of diabetes. You may consider adding lemon water insted soda to energize your body and mind.

4. Fruit juice beverages

Yes! Even fruit juices are on the list to cut off. Fruits are naturally high in fructose. A type of natural sugar that may affect your blood sugar level.

Drinks that are loaded with  fructose are strongly linked to insulin resistance and diabetes. Indeed. Moreover some studies also suggest that incorporating sugar-sweetened beverages may increase the risk of diabetes-related conditions like fatty liver disease. [6] [7] [8]

Whole fruit may be a option as they contain fiber that keeps blood sugar from spiking as high. You may consider adding zero-calorie sparkling water or simply squeeze lemon juice to flavor your water.

5. Packaged snack foods

Crackers, potato chips, pretzels and other pre packed food might not be a healthy option to snack on.

They are made from refined white flour and are, consequently, rich in carbs. They not only provide  provide few nutrients but they may get digested too quickly leading to rapid increase your blood sugar level.

It's important for you to do some research before adding food in your cart. You must learn to read label and confirm using online source as some food  may contain even more carbs than stated on their nutrition label.

If you are looking for a option to snack on, that is crunchy and salty, try adding 1/4 cup of roasted crunchy chickpeas or nuts for some protein, fiber, and heart healthy fats.

6. Fried Foods

Fried foods are one of the worst things a person with diabetes can eat. They are “breaded” with carbs such as bread crumbs, cornmeal, or flour that may rise your blood sugar level.

These fried food are soaked in fat (oil) which make them even un healthier option to add in your diet. Moreover deep-frying foods has been shown to produce some toxic elements known as aldehydes and AGEs that promote the risk of inflammation and spike sugar levels. 

Several studies have linked frequently consuming fried chicken, french fries and other fried foods to heart disease and cancer. [9]

Consider purchasing an air fryer which allows you to indulge in crispy fried veggies and meats without added breading or oil.

7. Trans fats

Trans fat are worst of all, these are create by adding hydrogen to unsaturated fatty acids to make them more stable.

Trans fats are generally used by manufacturer in baked products to improve the shelf life of any baked good. You may find these fat in spreads, creamers, margarines, frozen dinners and even in peanut butter.

Trans fats don’t directly affect your blood sugar, it causes increased inflammation, insulin resistance, and impaired arterial function which keeps the people with diabetes at constant risk of heart diseases.

8. Natural sweetner like honey, agave nectar, and maple syrup

People with diabetics often think that  “natural” sweeteners  like agave nectar and honey are okay, but they are also consider sugar and your body doesn't know to distinguish between white sugar and natural sweetner.

Moreover some of these sweeteners are processed and pesturise, they contain at least as many carbs as white sugar that may increase you blood sugar. The best way to overcome this is simply by avoiding all forms of sugar and use  natural low carb sweeteners  instead.

 

9 Other foods and drinks to avoid with diabetes

The list of food that may spike your blood sugar is not limited there are hundreds of food that can increase your blood sugar level. Here's the list of another 11 Foods and Drinks to Avoid with Diabetes.

• Salt and seasoned salt (or salt seasonings)
• Canned soups and vegetables with salt
• Cured or processed foods
• Ketchup, mustard, salad dressings, other spreads, and canned sauces
• Packaged soups, gravies, and sauces
• Pickled foods
• Processed meats: lunch meat, sausage, bacon, and ham
• Olives
• Salty snack foods
• Monosodium glutamate (MSG)
• Soy and steak sauces

Also Read: Food to lower your blood sugar.

The bottom line

Avoiding food that may rise your blood sugar level is one of the best way to prevent any rise in blood sugar. Staying away from fats, liquid sugars, processed grains, and other foods that contain refined carbs can be a best strategy to avoid any rise in blood sugar.

Moreover a regular exercise and yoga may help control your insulin level. It is also important to monitor your blood sugar on regular basis, and make sure you share everything with your doctor to avoid any health complications.

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