What foods to avoid with diabetes? 5+ Food You need to know

At Natural Health, we believe that managing type 2 diabetes starts with knowing what to put on your plate, and what to leave off. This guide outlines what foods to avoid with diabetes and helps you make healthier swaps. From carbs to fats, we cover the essentials for better control and long-term well-being.

What foods to avoid with diabetes

Managing diabetes effectively means making smart food and drink choices. While it’s crucial to avoid items that cause rapid spikes in blood sugar, increase insulin resistance, or lead to weight gain.[1] It’s equally important to focus on food good for diabetes, those that help stabilize blood sugar and support overall health. In general, people with diabetes should stay away from foods and beverages high in added sugars, unhealthy fats, and overly processed ingredients. Below is a breakdown of what to steer clear of:

Foods with added sugars

Why avoid them?

Foods with added sugars are a major contributor to rapid blood sugar spikes.[2] These sugars increase the glycemic index (GI) of a meal, forcing your body to produce more insulin to manage the rise in blood glucose.[3] Over time, this can worsen insulin resistance and make diabetes harder to control.

Examples of sugary foods to limit or avoid:

• Cookies, pastries, cakes: High in sugar and fats – may spike blood sugar fast
• Flavored breakfast cereals: Often low in fiber but high in sugar
• Flavored yogurts: Can contain up to 15–20g of sugar per serving[4]

“Even foods labeled as “natural” or “healthy” can contain hidden added sugars. Always check the “Added Sugars” line on the nutrition label. The American Diabetes Association (ADA) recommends limiting added sugar to less than 10% of total daily calories.”[5]

Read also: Best snacks for diabetes: High protein, High fiber & Healthy fat

Sugar-sweetened beverages

Why avoid them?

Sugar-sweetened beverages are one of the fastest ways to spike your blood sugar levels. These drinks are absorbed quickly into the bloodstream and contain little to no fiber, protein, or fat to slow digestion.[6] This makes them especially harmful for people with diabetes.

Examples of sugar-sweetened beverages to avoid:

• Regular soda: Contains 35–40g of sugar per can [7] 
• Flavored coffee drinks (e.g. lattes, frappes): Can contain 30–60g of sugar depending on size[8]
• Energy drinks: High in caffeine and sugar[9] 

“Always check nutrition labels. Even drinks that appear “healthy” (like bottled teas or smoothies) can be loaded with sugar. Look for options with 0g added sugar or “unsweetened” labels.”

Foods with saturated fats

Why limit saturated fats?

People with diabetes already face a higher risk of developing heart disease. Consuming too much saturated fat can raise Low-Density Lipoprotein (LDL bad) cholesterol levels, increase inflammation, and worsen insulin resistance.[10] All of which can make diabetes harder to manage and raise the risk of cardiovascular complications.

Examples of high-saturated fat foods to limit or avoid:

• Fatty cuts of red meat (e.g. ribs, sausages): High in saturated fats and cholesterol[11]
• Butter and lard: Raise LDL cholesterol, promote insulin resistance[12]
• Full-fat dairy (whole milk, cheese, cream): High in saturated fat and often paired with sugar[13]

“Health organizations like the American Diabetes Association and the American Heart Association recommend limiting saturated fat intake to less than 10% of your daily calories — and ideally less than 7% for people with diabetes or heart risk.”[14]

Alcohol

Why be cautious with alcohol?

For people with diabetes, alcohol can have unpredictable effects on blood sugar levels. It may cause blood sugar to rise initially, especially if mixed with sugary drinks, but more commonly, alcohol lowers blood sugar, especially several hours after consumption.[15] This effect can be dangerous, particularly if you’re on insulin or other medications that increase insulin levels.Drinks to avoid or limit:

• Sweet cocktails (e.g., margaritas, pina coladas): High in sugar and calories[16]
• Regular beer: Contains carbs that may raise blood sugar[17]
• Alcohol mixed with soda or juice: Adds extra sugar and spikes blood glucose[18]

“If you choose to drink:

• Always eat beforehand or while drinking to prevent hypoglycemia
• Limit intake: General guidance suggests no more than 1 drink/day for women, 2 drinks/day for men[19]
• Choose lower-carb options like dry wine, light beer, or spirits with sugar-free mixers[20]
• Always monitor your blood sugar before and after drinking”

Ultra-processed foods

Why avoid ultra-processed foods?

Ultra-processed foods are highly industrially manufactured items that often contain added sugars, unhealthy fats, salt, and artificial ingredients. For people with diabetes, these foods are particularly risky because they tend to have low nutritional value but a high glycemic impact, contributing to blood sugar spikes, weight gain, and inflammation.[21]

Examples of ultra-processed foods to limit or avoid:

• Packaged snacks (chips, crackers): High in refined carbs, salt, and unhealthy fats[22]
• Instant noodles and soups: Often high in sodium and lack fiber or protein[23]
• Processed deli meats and sausages: Contain preservatives and saturated fats[24]
• Fast food items: Usually high in carbs, fats, and offer little fiber[25]

“Ultra-processed foods may be convenient, but they come at a cost. For people managing diabetes, real, whole foods are always the better choice.”

Carb, protein and fat breakdown: What to eat and what not to eat for diabetics

When managing diabetes, it’s not just about how much you eat, it’s also about what types of foods you’re choosing. Striking the right balance of carbohydrates, proteins, and fats plays a crucial role in keeping blood sugar levels stable, maintaining energy, and supporting overall health. Knowing the foods to avoid for diabetes, such as those high in added sugars or refined carbs, is just as important as incorporating food good for diabetes, like high-fiber vegetables, lean proteins, and healthy fats, into your daily meals.

Each macronutrient affects blood sugar differently:

• Carbohydrates have the most direct impact and should be chosen wisely.
• Proteins help with satiety and muscle maintenance, and they have minimal effect on blood sugar.
• Fats affect insulin sensitivity and heart health, both critical concerns for people with diabetes.

To help guide your daily food choices, here’s a simple breakdown of what to eat and what to avoid in each category:

Tips to eat healthy with type 2 diabetes

Eating healthy with type 2 diabetes doesn’t mean giving up your favorite foods. It means making smarter, more balanced choices that help you manage blood sugar, maintain a healthy weight, and feel your best. By focusing on food good for diabetes, you can still enjoy your meals while supporting better health. Here are key tips to guide you:

1. Choose high-fiber, low-GI carbs

Opt for whole grains, legumes, non-starchy vegetables, and fruits with a low glycemic index. Fiber slows down digestion and sugar absorption, preventing sharp blood sugar spikes.

2. Focus on lean proteins

Include protein in every meal to support muscle, keep you full, and stabilize glucose levels. Great options: chicken breast, tofu, eggs, Greek yogurt, beans, and fish.

3. Limit added sugars

Avoid sugary drinks, candies, sweet snacks, and flavored yogurts. Check nutrition labels for “added sugars”, even in items that look healthy.

4. Watch your portions

Even healthy foods can spike blood sugar if eaten in large amounts. Use smaller plates, measure servings, and listen to hunger cues.

5. Plan balanced meals

Follow the “diabetes plate method”:[26]

• Half your plate: non-starchy vegetables
• One-quarter: lean protein
• One-quarter: whole grain or starchy food
• Add a small portion of healthy fat

Read more: 17+ Best fruits good for diabetes

Understanding what foods to avoid with diabetes is a key step toward better blood sugar control and overall health. By cutting back on added sugars, processed foods, and unhealthy fats, you create space for nourishing, balanced meals. At Natural Health, we’re here to guide you with practical, evidence-based tips so you can live well, and eat well, with confidence.