Struggling to lower your blood sugar despite taking medication and exercising? Your food might be the real culprit.
Managing diabetes isn’t just about prescriptions—it starts with what’s on your plate. Many everyday foods can secretly sabotage your health, causing spikes in blood sugar, insulin resistance, and long-term complications.
There are foods you should avoid at all costs — let’s get into them.
Table of Contents
1. Sugary Drinks
How could a glass of sweet lime soda harm—it’s just another refreshing drink, ain’t it? Well – think again! That glass of refreshment can turn out to be an absolute nightmare if you are diabetic.
According to studies, each daily serving of sugary drinks (around 8 ounces (0.3 kg)) during childhood can increase insulin resistance by 34% in adolescence. Now—if you are already diabetic, these beverages will surely do more harm than good. Consequently, you will end up with increased HbA1c levels.
Given this, zero- or low-calorie drinks are your best bets. For a refreshing kick, opt for water, herbal tea, or infused water with fruit slices.
Reminder: Don’t rely on the statutory packaging claims. Even so-called low-sugar options can impact your blood sugar levels.
2. White Bread
Two cheesy slices of white bread + a cup of tea = a better morning. Is that so? If yes, be careful! That morning toast could be sabotaging your health. White bread is made from refined flour and lacks essential nutrients. Moreover, it causes rapid blood sugar spikes due to its high glycemic index.
You can switch to brown bread, whole-grain bread, or sprouted bread as a healthy alternative. They come with a significantly lower GI index. Besides, they pack several essential nutrients like protein, fiber, and vitamins.
3. Pastries and Sweets
Red velvet, chocolate, blueberry, moose, apricot Danish…what could be more delighting than a plateful of these beautiful sweet treats? But did you know eating them can leave you with a significantly spiked blood sugar level?
Pastries and sweets are packed with sugar and unhealthy fats. They offer little nutritional value and cause significant blood sugar fluctuations. Replace them today with fresh fruit or a small piece of dark chocolate!
4. Fried Foods
Love those crispy fries? But – they don’t love you back. Fried foods are a double whammy of unhealthy fats and carbs. They increase your risk of heart disease and make blood sugar control more challenging.
A study reveals that people who eat a lot of fried food are at a higher risk of type 2 diabetes. The risk increases 100 times when you eat fried foods away from home, where the oil may not be fresh.
Reusing oil makes it more degraded, and it increases weight, cholesterol, and blood pressure—all risk factors for type 2 diabetes.
Turn to grilled alternatives and enjoy healthier treats.
5. Full-Fat Dairy Products
Contrary to popular belief, not all dairy products are healthy—particularly the full-fat ones! They contain palmitic acid, which could spike your blood sugar levels. Moreover, they are high in cholesterol, which can worsen insulin resistance.
So, consider replacing full-fat dairy products with low-fat or skim versions and enjoy dairy without the guilt.
6. Processed Meats
Bacon lovers, brace yourselves. Processed meats are loaded with unhealthy fats, sodium, and preservatives. These ingredients can increase blood pressure and worsen insulin resistance. This could lead to poor blood sugar control.
Moreover, processed meats have been linked to an increased risk of heart disease – ain’t it already a concern for diabetics? Therefore, consider these healthy swaps: grilled chicken, hard-boiled eggs, white meat salads, tofu, and flake tuna.
7. High-Sodium Foods
From frozen dinner delights and pickles to canned soups and vegetables – all of them are salt shakers. They contain high levels of sodium, which may lead to cardiac diseases and stroke. Moreover, they can worsen kidney function, and all of these conditions are already at risk in people with diabetes.
Always go for fresh, whole foods and season with herbs and spices instead of salt.
8. Fast Food
It seems more accessible to grab ready made burgers, packaged chips, hotdogs, tacos, and burritos. But don’t forget—convenience comes at a cost. Fast food is a cocktail of unhealthy fats, sugars, and sodium. It leads to weight gain and poor blood sugar control.
If you are too fond of them, adapt to cooking at home. If you are in a hurry, choose quick, yet healthier options like salads with lean proteins.
9. Alcoholic Beverages
Cheers can turn to tears! Alcoholic beverages can significantly impact blood sugar levels. Alcohol can cause unpredictable spikes and drops in blood sugar levels, which further leads to poor glucose control.
Alcohol can also make you hypoglycemic. When you consume it with certain diabetic medications, your blood sugar levels can drop unexpectedly, leading to hypoglycemia. Also, alcohol can damage your liver function, which in turn may result in unhealthy blood glucose levels.
Alert: If you have diabetes and are not paying enough attention to alcohol control, be careful! You are at high risk of developing a diabetic coma. This is a life-threatening disorder – you will be alive but won’t be able to wake up or respond purposefully to any stimulation.
10. High-Carb Snacks
Chips, crackers, and a goosebump-inducing horror movie make the perfect Friday night! However, these evil snacks are high in carbs and can derail your blood sugar. They contribute to weight gain, exacerbate insulin resistance, and complicate diabetes management.
Granted, they give you a quick energy boost, but it’s followed by a crash, which results in fatigue. Swap them today with nuts, seeds, or veggie sticks.
Keep It in Check, Go Healthy
Managing diabetes doesn’t have to be a struggle. Avoid these foods, make smarter choices, and your journey to better health will be smoother than ever imagined. When restocking your pantry – always check food labels for hidden sugars and unhealthy fats.
Plus, pay attention to portion control; smaller portions can help stabilize your blood sugar. Besides – embrace the goodness of regular workouts. This will enhance your insulin sensitivity, allowing the body to use insulin more effectively. Physical activity also aids in weight management, keeping the risk of worsened diabetes at bay. Stay informed, stay healthy!
I find the stance on full-fat dairy quite debatable. Some recent studies suggest that in moderation, full-fat dairy can be beneficial, offering vitamins and minerals that are dense in these fat contents. Wouldn’t it be more accurate to say balance is key, rather than classification as outright unhealthy?
Good point JulianneF. Everything in moderation, right? Always hear opposing views on dairy.
white bread is just a tan loaf in disguise, change my mind lol
hey, so does switching from full-fat 2 like low-fat dairy actually make a big diff? tryna make better choices but it’s hard ya know.
Absolutely, TiffyBee82. Lower fat options can reduce saturated fat intake which is better heart health. Plus, it’s an easier switch than you might think!
Interesting read, but I think a little bit of everything in moderation is the key.
Guess I’m living on borrowed time with all the fast food I eat. Oh well, yolo.
I get the risks, but man, cutting down on salty snacks is gonna be tough for me. Any tips to make it easier?
Starting with lower sodium alternatives might help. They get tastier the more you get used to less salt!
Or just pretend salt is snow on your chips, makes it a bit more fun, lol.
Growing up, all we had was white bread. Hard to imagine giving that up entirely. Times have changed, huh?
So you’re telling me my daily baguette is a no-go? Guess it’s time to become a rebel.
In response to Full-Fat Dairy Products, it’s important to consider that some nutritionists advocate for whole dairy due to its nutrient content. Moderation is key.
not sure i agree with the fried foods part. some studies show that frying in the right oil isn’t that bad really
This is super helpful! Definitely gonna try cutting down on sugary drinks. Thanks for sharing!
Oh great, another article telling me everything enjoyable is bad for me. Guess I’ll just eat air then.
so ive been thinking, are all full-fat dairy products really bad for u or its just like, some? my kids love their whole milk.
Hey Ely Fornoville, I was wondering about the full-fat dairy products. Is it always bad, or can it be part of a balanced diet somehow?
lol, I guess cheese is my kryptonite then. Can’t give that up!
hey, so i read what Ely Fornoville said bout fast food. but im wondering, isnt there like good stuff in fastfood too? i mean not all bad right?