Foods to Avoid if You're Diabetic
People with diabetes should avoid sugar-sweetened beverages (including fruit juices) and minimize consumption of foods with added sugars that can displace healthier, more nutrient-dense food choices to control glycemia, weight, and reduce risk for cardiovascular disease and fatty liver. 1
Key Foods to Avoid
Sugar-sweetened beverages: Including sodas, fruit juices, sweetened teas, and sports drinks should be avoided as they cause rapid blood glucose spikes without providing nutritional value 1, 2
Foods with added sugars: Candies, pastries, cookies, cakes and other desserts with high sugar content should be minimized as they can displace more nutrient-dense food choices 1
Refined carbohydrates: White bread, white rice, and highly processed grains cause rapid blood glucose elevation and should be limited in favor of whole grain alternatives 2, 3
Highly processed foods: These often contain hidden sugars, unhealthy fats, and provide poor nutritional value relative to their caloric content 2
Red meat and processed meats: Higher consumption is associated with hyperglycemia, hyperinsulinemia and insulin resistance even in non-diabetic individuals 4
Foods high in saturated fat: Limit saturated fat to 7% of total calories to reduce cardiovascular disease risk 1
Trans fats: Intake should be minimized as they increase cardiovascular risk 1
High-sodium foods: Limit sodium consumption to <2,300 mg/day, with further restriction for those with both diabetes and hypertension 1
Better Food Choices for Diabetes Management
Nutrient-dense carbohydrates: Focus on vegetables, fruits, legumes, whole grains, and dairy products that are high in fiber and have a lower glycemic load 1
Mediterranean-style diet components: Emphasize olive oil as primary fat source, plant proteins, fatty fish rich in omega-3 fatty acids (EPA and DHA), nuts and seeds 1, 2
High-fiber foods: Aim for at least 14g of fiber per 1,000 kcal, with emphasis on whole, intact grains 2
Moderate protein sources: Include lean proteins while being aware that protein can increase insulin response without increasing glucose levels 1
Special Considerations
Alcohol consumption: If consumed, limit to no more than one drink per day for women and no more than two drinks per day for men 1
Carbohydrate consistency: For those on fixed insulin doses, maintain consistent carbohydrate intake with respect to time and amount to improve glycemic control and reduce hypoglycemia risk 1
Nonnutritive sweeteners: May be used as a short-term replacement for sugar-sweetened products, but emphasis should be on water intake and overall reduction of sweetened beverages 1
Dietary supplements: There is no clear evidence that vitamin, mineral, herb, or spice supplements improve outcomes for people with diabetes who don't have underlying deficiencies 1
Practical Implementation
Carbohydrate counting: For those on flexible insulin therapy, education on carbohydrate counting and considering fat and protein content is essential for determining insulin dosing 1
Weight management: Focus on achieving and maintaining at least 5% weight loss for those with overweight or obesity through calorie reduction and lifestyle modification 1
Meal planning: While there is no single ideal dietary distribution of calories among carbohydrates, fats, and proteins, meal plans should keep total calorie and metabolic goals in mind 1
Blood glucose monitoring: Regular monitoring helps identify how different foods affect individual glucose levels, allowing for personalized dietary adjustments 2