Foods and drinks to avoid with Diabetes
The only thing you need to know first and foremost when you have diabetes is that your body should not take in foods and drinks that spike the sugar level in your bloodstream, those of high unhealthy fats and those loaded with empty calories. These are sweetened drinks, refined carbs, trans fats and ultra-processed snacks.
In this article, we will explain what not to eat in a step-by-step list, and tell why these foods are bad and what healthier options can be followed instead so you can control your blood sugar and have good health.
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Sugary Beverages
Why to avoid:
These have been among the worst drinks when it comes to increasing blood glucose. They have rapidly absorbed sugars and have no nutritional value.
Examples to avoid:
- Fizzy drinks
- Fruit juices (even 100% juice)
- Sweetened ice teas
- Energy drinks
- Sports drinks
- Flavoured coffee drinks
What to drink instead:
- Still or sparkling water
- Coconut water
- Herbal teas without sugar or sweeteners
- Dandelion root coffee (without sugar or sweetened syrups)
- Water infused with lemon, cucumber, or mint
White Bread, Rice, and Pasta
Why to avoid:
This type of refined carbs is deprived of fibre and nutrition. They do the same as sugar does in the body– they cause jumps and drops of glucose.
Examples to avoid:
- White sandwich bread
- White rice
- White flour pasta
- Instant noodles
Better alternatives:
- Whole grain bread (look for 100% whole wheat)
- Brown or wild rice
- Whole grain or legume based pasta
- Bulgur or quinoa
Baked Goods and Sweets
Why to avoid:
Cakes, cookies, pastries and doughnuts are usually prepared using white flour, sugar and unhealthy fats. They are very low in nutrition and high in calories.
Examples to avoid:
- Commercially-made cakes and cupcakes
- Store-bought cookies and biscuits
- Muffins and doughnuts
- Pastries and pies
Healthier choices:
- Baked goods made with almond or coconut flour and sweetened with natural alternatives like stevia or monk fruit (in moderation)
- Fresh fruit with Greek yoghurt
- Dark chocolate (70% or more) in small amounts
Sweetened Breakfast Cereals
Why to avoid:
Sugar and fibre-free, most of our boxed cereals are loaded with sugars and make the body experience sudden elevations of the blood glucose levels.
Examples to avoid:
- Frosted flakes
- Fruit-flavoured cereals
- Granola with added sugar
- Flavoured instant oatmeal
Better options:
- Nuts and berries on top of steel cut or rolled oats
- Plain Greek yoghurt with chia seeds and cinnamon
- Milk alternatives and unsweetened bran cereals
Fried Foods
Why to avoid:
Fried foods take in a lot of oil and tend to be high in trans fat and fried foods can cause insulin resistance in the long run.
Examples to avoid:
- French fries
- Fried chicken
- Onion rings
- Fried fish or meat which is breaded
Healthier options:
- Baked or air-fried versions
- Roasted or grilled meat products
- Sweet potato fries baked in the oven
Full-Fat Dairy Products
Why to avoid:
Scientific research indicates that some saturated fat, and specifically that of animal origin, can exacerbate the issue of insulin resistance and encourage inflammation.
Examples to avoid:
- Whole milk
- Full-fat cheese
- Sauces and soups made of cream
- Ice cream
Better choices:
- Unsweetened almond, soy, oat milk or low-fat milk
- Reduced-fat cheese
- Plain Greek yoghurt (look for low sugar content)
- Frozen banana “nice cream”
Processed Meats
Why to avoid:
Deli meats, sausages and bacon are usually rich in sodium, nitrates, and unhealthy fats promoting heart disease and insulin resistance.
Examples to avoid:
- Hot dogs
- Salami
- Bacon
- Ham
- Sausages
Healthier alternatives:
- Fresh chicken, turkey or fish
- Home-cooked lean meats
- Legumes and tofu as plant-based protein options
Canned and Packaged Foods with Added Sugars
Why to avoid:
These foods may appear to be healthy but many of them are loaded with a lot of hidden sugars and preservatives that affect the blood sugar in a negative manner.
Examples to avoid:
- Canned fruits in syrup
- Pre-packaged sauces (such as BBQ sauce and ketchup)
- Sweetened canned beans or baked beans
- Flavoured yoghurts and snack bars
Better alternatives:
- Fruits (unsweetened fresh or frozen)
- Make your own sauces using fresh ingredients
- Read labels carefully and choose “no added sugar” or “unsweetened” versions
Alcoholic Beverages (in excess)
Why to avoid:
Drinking alcohol can lead to dramatic elevations as well as unsafe decreases in blood sugar, particularly when taken without food. Most of the cocktails also contain a lot of sugar.
Examples to avoid:
- Sweet wines and liqueurs
- Mixed drinks such as daiquiri or margaritas
- Beers (particularly regular lagers)
- Premixed cocktail cans
If you drink, choose:
- Moderate quantities of dry red or white wine
- Vodka, gin, whiskey with soda water and lime
- Set a maximum of 1 drink/day for women and 2 drinks/day for men
Artificial Trans Fats
Why to avoid:
Trans fats alter the levels of good and bad cholesterol by supporting and improving bad cholesterol and decreasing good cholesterol, which leads to the risk of heart disease, one of the most significant diabetic complications.
Examples to avoid:
- Margarine (especially stick types)
- Packaged snack cakes
- Butter-flavoured microwave popcorn
- Frozen pizza
- Any product that contains “partially hydrogenated oil” in the ingredients
Healthier fats to use:
- Avocados
- Nuts and seeds
- Olive oil and a moderate amount of coconut oil
- Fatty fish such as salmon and sardines
Final Tips for Managing Your Diet
Living with diabetes is not about sacrifice and not doing what you love any more– it is about making smarter choices and being more mindful. The following is how to keep on track:
- Check food labels with hidden sugars, carbs and fats.
- Increase the amount of fibre you consume as it reduces the rate of absorption of glucose.
- Make meal plans ahead of time to avoid making decisions at the last minute and end up making bad choices.
- Drink plenty of fluids since blood sugar can be influenced by dehydration.
- See a dietician as individually-targeted advice matters.
Do You or Someone You Know Have Diabetes or is Pre-Diabetic? Do you know which foods to avoid for Diabetes?
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Foods To Avoid For Diabetes
Conclusion
These are the top 10 foods and drinks to avoid when you have diabetes:
- Sugary drinks
- White bread, rice, and pasta
- Baked goods and sweets
- Sugary breakfast cereals
- Fried foods
- Full-fat dairy
- Processed meats
- Packaged foods with hidden sugars
- Excess alcohol
- Trans fats
Avoiding such decisions and substituting them with whole and nutrient-rich foods can balance your blood sugar, enhance energy levels, and decrease your chances of complications.
Diabetes is not about deprivation, it is about control. And when you have the right foods on your plate, you can take control.
This article is for educational purposes only and not a substitute for professional and personalized medical advice. Always seek diagnosis and treatment from a qualified healthcare provider, which is specific to your own case.
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