15 Worst Foods for Diabetes Stay away from these downright dangerous foods that can spike your blood
sugar and cause inflammation.
Controlling your diabetes requires a careful balance of lifestyle habits,
including eating right, exercising, and taking your proper medication. But it
can be tricky to navigate proper nutrition, especially with foods that sound
healthy but can actually wreak havoc on your blood sugar and overall health
(such as some of the below foods diabetics should avoid).
In fact, diabetics are two to four times more likely than people without
diabetes to die of heart disease or experience a life-threatening stroke,
according to the American Heart Association. It's even more dangerous for
those who don't control their diabetes; it can lead to heart disease, nerve
damage, and kidney disease.
To stay on track, be sure to avoid these 50 foods that will spike your blood
sugar and lead to chronic inflammation. Luckily, life with diabetes doesn't
have to be flavor free. "After working with thousands of diabetic individuals
https://www.heart.org/en/health-topics/diabetes/why-diabetes-matters/cardiovascular-disease--diabetes
over the years, I noticed that many asked me the same question at their first
appointment. 'Can I still eat my favorite foods?'" says Lori Zanini, RD, CDE,
author of Eat What You Love Diabetes Cookbook. "And the answer from
me was always 'Yes!' It's the portion sizes and frequency that makes the
most difference, in addition to how the food is prepared."
As always, be sure to consult with your doctor, registered dietitian, or
certified diabetes educator before making any drastic changes to your diet.
Some of these recommendations may change if you are suffering from low
blood sugar. If you're looking for what you can enjoy, be sure to stock up on
the best foods for diabetes, and try out these 21 Best Healthy Cooking
Hacks of All Time.
1
Fruit Smoothies
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Sure, it seems healthy, but a pulverized, low-fiber smoothie made primarily
of fruit tops our list of foods diabetics should avoid. "Smoothies can be
large whacks of carbs and sugar, especially if there's no protein or healthy
fat that acts similarly to fiber to slow digestion and prevent blood sugar
from spiking," says Isabel Smith, MS, RD, CDN.
2
White Bread
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You can have bread, but just not the white kind, says Lori Zanini, RD, CDE.
"White sandwich bread is a refined grain, not a whole grain. When eaten as
is, it has a high glycemic index and can directly lead to elevated blood-sugar
levels." Swap white bread for whole grain or Ezekiel bread.
GET THIS SMART BLOOD SUGAR GUIDE
This handy guide is the product in natural medicine plus
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years of perfecting the Diabetes Reversal Recipe at my
Wellness Center in Austin, Texas.
3
Char-Grilled Meats
"They may be tasty come summer, but char-grilled, burnt meats are high in
advanced glycation end products (AGEs), which perpetuate damaged cell
receptors and causes insulin resistance," cautions Miriam Jacobson, MS,
RD, CNS, CDN. A little bit of char is inevitable when you're grilling, but if
any parts are extremely blackened, cut them off before digging in, the
American Diabetes Association advises.
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4
Country-Fried Steak
Made with tenderized cube steak and white flour, this pan-fried Southern
dish is one you're better off skipping, Newgent warns. "The combination of
high-fat meat coupled with a starchy breading makes this a double-
whammy of bad news for folks with diabetes, especially as it relates to their
heart health."
5
French Fries
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It's not that you can't eat potatoes, you just have to be cognizant of how
they're prepared and how much you consume. French fries, for example,
are a no-go. "Fried foods are high in simple carbs and fat, which is a tough
combination for diabetics. It will raise blood sugar quickly and keep it high
for a long time because the fat takes a while to digest," Zanini explains.
6
Shortening
According to the American Diabetes Association, people with diabetes are
at high risk for heart attack and stroke. One of the easiest ways to keep
yourself safe is to limit your saturated fat intake. Things like lard, palm oil,
and high-fat meats and dairy products should all be consumed in
moderation. When buying packaged goods, look for hydrogenated oils on
the ingredient label. If you see it listed, that means there's trans fat in the
product (even if it claims "0 g trans fat"), and it's best to put it back on the
shelf.
7
Sports Drinks Sports drinks like Gatorade may be helpful for highly active, healthy people, but
people with diabetes should steer clear—even if they hit the gym on the reg. "They
can be an unnecessary source of calories, added sugars, and sodium, which are all
things people with diabetes should avoid," Newgent warns. Stay hydrated during
your workout with cold H2O—it really is your best bet, or with a natural
electrolyte-packed, low-calorie sports drink such as HALO Sport.
8
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Soda
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You may already know that soda isn't the best bet for diabetics, but you may not
realize just how damaging the beverage can be. "Within the first 10 minutes of
drinking a soda, about 10 teaspoons of sugar hit the system. It's rapidly absorbed
and signals an insulin release, which is a problem for people with diabetes since
they have insulin resistance," Jacobson explains.
GET THIS SMART BLOOD SUGAR GUIDE
This handy guide is the product in natural medicine plus
years of perfecting the Diabetes Reversal Recipe at my
Wellness Center in Austin, Texas.
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9
Diet Soda
Sorry—this option isn't safe either. Jacobson adds, "Diet sodas aren't much better.
Sweeteners are 200 to 600 times sweeter than sugar and signal an insulin release
from the pancreas. So even if you're not drinking straight-up sugar, you're still
signaling a release and perpetuating that dysfunctional physiological response."
GET THIS SMART BLOOD SUGAR GUIDE
https://bit.ly/3imkh2J
This handy guide is the product in natural medicine plus
years of perfecting the Diabetes Reversal Recipe at my
Wellness Center in Austin, Texas.
10
Cinnamon Rolls
Though you likely assumed sugary donuts and muffins weren't the best way to kick
off your day, we bet you didn't realize just how awful certain pastries can be.
"Cinnamon rolls, for example, can contain more saturated fat and added sugars
than people with diabetes should have in an entire day," cautions Newgent. Yikes!
11
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Frozen Dinners
When most people hear the word "diabetes," they typically think about
things like carbs and sugar. But salt plays a role in diabetes health, too.
Dialing back on salt can help lower your blood pressure, and in turn, your
risk for heart attack or stroke, two diseases commonly associated with
diabetes. And since many frozen dinners are teeming with sodium to act as
a flavor-enhancer and preservative, it's best to keep consumption of the
heat-and-serve food to a minimum.
https://www.eatthis.com/worst-frozen-foods-in-america/
12
Artificial Sweeteners
Contrary to popular belief, these fake sweeteners are not healthy for people
with diabetes to consume. According to a study in Diabetes Care, drinking
artificially-sweetened beverages daily was associated with a 36 percent
greater risk for metabolic syndrome and a 67 percent increased risk for type
2 diabetes. Experts believe the reasoning is because artificial sweeteners are
anywhere from 180-20,000 times sweeter than table sugar. Frequent
consumption can cause an alteration in your sweet taste bud receptors,
which makes vegetables and even fruits taste more bitter than they actually
are. This causes you to neglect those foods and go after foods that satisfy
that desire for sweetness.
http://care.diabetesjournals.org/content/32/4/688
13
Fast Food
Drop that McDonald's breakfast sausage and Egg McMuffin because you're
on the one-way road to better health! In a 15-year study consisting of 3,000
adults, it was found that those who ate fast food more than twice a week
developed insulin resistance at twice the rate than those who didn't
consume fast food. Insulin resistance increases the risk of developing type 2
diabetes and prediabetes.
https://www.eatthis.com/tag/mcdonalds/https://www.sciencedaily.com/releases/2005/01/050111152135.htm
14
Gluten-Free Foods
Believe it or not, gluten-free doesn't always mean the dish is healthier.
Snyder tells us that because the gluten protein provides elasticity and
volume in baked goods, often times "gluten-free foods are actually denser
and, therefore, will have more carbohydrates per serving [than
conventional foods]."
https://www.eatthis.com/tag/gluten-free/
15
Mixed Coffee Drinks
Sure, they look awful tempting topped with whipped cream and chocolate
sauce, but you'll want to say "no" to sugary coffee drinks, Zanini advises. "A
small ice-blended chocolate coffee drink from a café can easily contain over
44 grams of sugar, which is equal to 11 teaspoons. That's much more than
the American Heart Association's 6 teaspoon recommendation."
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
Imagine… No restrictive diet. No crazy exercise program.
How a 59-year-old Diabetic Man Slashed 80 points from
his Fasting Blood Sugar — literally
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GET THIS SMART BLOOD SUGAR GUIDE
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This handy guide is the product in natural medicine plus
years of perfecting the Diabetes Reversal Recipe at my
Wellness Center in Austin, Texas.
“My doctor eliminated one medication (Invokana)
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twice a day to 40 units twice a day. I also have
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