What foods to avoid with diabetes

Managing diabetes involves much more than medication and regular blood sugar checks. Adopting a healthy eating plan and healthy eating habits plays a central role in keeping glucose levels stable and reducing the risk of complications, including high cholesterol levels¹.

Food is broken down into glucose, which enters the bloodstream after eating¹. Insulin is needed to transport this glucose into cells for energy, as various factors can affect blood glucose levels².

Whether you have type 1 diabetes, where the body no longer produces insulin, or type 2 diabetes, which is often linked with insulin resistance, food choices directly influence health outcomes^3,4.

• Blood sugar control - certain foods can cause rapid spikes and crashes¹.
• Prevention of complications - consistent management reduces risks of nerve damage, heart disease, kidney problems, and eye disease¹.
• Insulin effectiveness - balanced eating supports insulin sensitivity².
• Weight and energy - a healthy diet promotes better weight management and consistent energy levels¹.

A diabetes-friendly eating plan is not just about cutting out “bad” foods - it’s also about incorporating high-fibre vegetables, lean proteins, whole grains, and healthy fats¹. At the same time portion control and balanced meals are key, since overeating can lead to fluctuations in blood sugar even with healthy foods^1,5.

Foods with added sugars such as biscuits, cakes, sweets, and soft drinks, provide little nutritional value. Avoiding saturated fats, and red and processed meat while substituting them with more nutritious foods can have a big impact on blood glucose^1,5.

While all people living with diabetes need to limit added sugars, for someone with type 1 diabetes, spikes from these foods can lead to high blood sugar levels that require careful insulin adjustment⁶. For people with type 2 diabetes, they worsen insulin resistance, making blood sugar management more difficult and increasing the risk of heart disease^5,7.

Better food and drink options

• Fresh fruit instead of confectionery
• Plain or Greek yoghurt with berries instead of sweetened versions
• Sparkling water or sugar-free drinks instead of cola or lemonade⁶

Refined carbohydrates, such as white bread, white rice, pastries, and sugary cereals, behave much like added sugar. These foods are digested quickly because the fibre within them is stripped away during processing - increasing your intake of more fibre can therefore help prevent sharp rises in blood glucose⁷.

Key risks of refined carbs:

• High glycaemic index (GI): they cause rapid spikes in blood sugar⁵.
• Low satiety: they leave you hungry sooner, which can lead to overeating⁷.
• Insulin resistance: frequent consumption contributes to long-term glucose management difficulties⁶.

For people with type 1 diabetes, these foods can make insulin dosing more complicated, as glucose rises quickly⁶. Frequent refined carb intake is also linked with an increased risk of type 2 diabetes⁷.

Better food options:

• Wholemeal or seeded bread instead of white bread.
• Brown rice, quinoa, or bulgur wheat instead of white rice.
• Porridge oats or bran cereals instead of refined cereals.

Pairing carbs with protein or healthy fats - like avocado on wholegrain toast - slows down digestion and prevents rapid spikes⁵.

Fried foods:

• High in trans fats and saturated fats, which negatively impact cholesterol and insulin sensitivity.
• Cooking methods like deep frying add excess calories without nutrients.
• Increases risk of cardiovascular disease, already elevated in people with diabetes⁸.

Processed meats:

• Items like sausages, bacon, and ham are high in sodium and preservatives, which is a major risk factor for heart disease - especially if you have type 2 diabetes.
• Regular consumption is linked with weight gain and poorer long-term health outcomes⁷.

Better options include:

• Lean meats such as grilled chicken or fish.
• Plant-based proteins like beans, lentils, and tofu⁷.

Sugary drinks, such as soda, sweetened iced teas, sports drinks, and even some fruit juices, are among the quickest ways to raise blood glucose. Choosing diet, light, or low-calorie alternatives, or simply opting for water, can help reduce calorie and sugar intake⁵.

• They are absorbed almost instantly, causing blood sugar spikes⁵.
• They provide liquid calories, meaning you don’t feel full despite consuming a lot of sugar⁵.
• Regular consumption of sugary drinks contributes to weight gain, insulin resistance, and higher complication risks⁵.

For people with type 1 diabetes, these drinks may cause unpredictable glucose swings requiring insulin correction for diabetes treatment⁶. For those with type 2 diabetes, they accelerate weight gain and worsen insulin resistance⁷.

Healthier alternatives:

• Water, sparkling water, or infused water with lemon or cucumber.
• Unsweetened tea or black coffee.
• Sugar-free or diet versions of favourite drinks.
• If juice is consumed, limit to small portions with meals rather than alone⁷.  

Knowing what to avoid is only half the story. Building a healthy eating plan and meals around the right foods is essential to achieving your diabetes health goals and reducing further health risks, such as heart disease and stroke¹

Foods to include regularly:

• Non-starchy vegetables: spinach, broccoli, peppers, green beans.
• Whole grains: oats, brown rice, barley, wholemeal bread.
• Lean protein: fish, chicken, turkey, beans, lentils, tofu.
• Healthy fats: nuts, seeds, olive oil, avocado.
• Low-GI fruits: berries, apples, pears (with moderation)¹.

Remember that even with healthy foods, portion control remains important, as eating large quantities of carbohydrate-rich foods in particular can still affect blood sugar levels¹.

Meal planning tips:

• Use portion control, especially with carbohydrates¹.
• Check food labels and cook from scratch at home as often as you can⁵.

Long-term studies show that gradual, sustainable changes to eating patterns - not extreme diets - are the most effective for maintaining weight and metabolic health⁹.

Managing diabetes isn’t about avoiding everything you love - it’s about making informed choices that keep blood sugar steady and reduce long-term risks¹. Foods high in added sugars, refined carbs, fried foods, highly processed foods including processed meats, and sugary drinks can all make glucose harder to control and increase the risk of complications⁵.

The good news is there are plenty of satisfying, diabetes-friendly alternatives. By focusing on whole grains, vegetables, lean proteins, and unsaturated fats, healthy fats, people with both type 1 and type 2 diabetes can build a flexible, enjoyable diet¹. With consistent habits, balanced meals, and the right swaps, food can be a powerful tool in keeping diabetes under control.

The worst foods for diabetics are those that cause rapid spikes in blood sugar. These include sugary snacks, sodas, sweetened beverages, and refined carbohydrates like white bread, pastries, and white rice. Fried foods and processed meats are also harmful for diabetics due to their high levels of unhealthy fats, which can worsen insulin resistance. High-sodium foods, such as canned soups and fast food, can raise blood pressure, presenting an additional health concern for individuals with diabetes.

Yes, diabetics can eat sugar, but it should be consumed in moderation. Consuming too much sugar can cause rapid spikes in blood sugar levels, which is harmful. Rather than avoiding sugar completely, it’s more effective to limit sugary foods and choose healthier alternatives, such as natural sweeteners or fruits. It’s important to balance sugar intake with nutrient-rich foods like fibre, protein, and healthy fats to maintain stable blood sugar levels.

The best foods for controlling blood sugar include fibre-rich vegetables, whole grains, lean proteins (like chicken and fish), and healthy fats (such as avocados and nuts). Berries and other low-glycemic fruits are also good choices. When consumed in balanced portions, these foods help maintain steady blood sugar levels and improve insulin sensitivity.