The Real Deal: What Should Diabetics Avoid?
If you’re managing diabetes, this question is top of mind.
You want to eat well but keep your blood sugar steady.
So, what foods should diabetics avoid to make life easier and healthier?
Let’s cut through the noise and get straight to the point.
Top Offenders That Spike Your Blood Sugar
Start with these troublemakers that spike blood sugar and cause havoc:
- Sugary foods and drinks: Candy, cakes, cookies, ice cream, sugary sodas, fruit juices with added sugar — these send your blood sugar soaring fast.
- Fact: Reducing sugary drink consumption is linked to lower risk of type 2 diabetes and weight gain. The UK recommends limiting free sugars to about 5% of daily calories to reduce diabetes risk.
- Refined carbs and white flour products: White bread, white rice, white pasta, naan — these digest quickly and cause sharp blood sugar spikes.
- Stat: In England, type 2 diabetes prevalence is rising, with 7.0% of adults aged 17+ diagnosed by 2024, partly driven by dietary factors.
- Fried foods: French fries, fried chicken, deep-fried snacks — loaded with unhealthy fats and calories that worsen insulin resistance.
- Processed and red meats: Sausages, bacon, hot dogs, fatty cuts of beef and lamb — linked to higher risk of diabetes complications.
- Full-fat dairy: Whole milk, butter, cream, full-fat cheese — high in saturated fats that can worsen insulin resistance.
- High-sodium foods: Canned vegetables with salt, pickles, processed snacks — excess salt raises blood pressure, a common issue in diabetics.
- Sweetened fruit products: Canned fruit in syrup, fruit gummies, jams — packed with hidden sugars.
Why These Foods Worsen Diabetes
- Cause blood sugar spikes that are hard to control
- Increase insulin resistance making diabetes worse
- Lead to weight gain which complicates diabetes management
- Raise risk of heart disease and stroke — major concerns for diabetics
Fact: Around 90% of adults with type 2 diabetes in England are overweight or obese, which worsens insulin resistance and diabetes control.
Surprising “Healthy” Foods That Aren’t
- Flavoured yoghurts with added sugars
- Store-bought sauces and dressings loaded with sugar and salt
- Dried fruits and fruit snacks with concentrated sugar
- Fast food meals — burgers, fries, sugary drinks all together
- Baked goods like doughnuts, croissants, and pastries
Smart Food Swaps for Better Blood Sugar Control
- Instead of white bread, go for wholegrain or multigrain bread
- Swap white rice for brown, wild, or basmati rice
- Choose lean proteins like chicken breast, fish, tofu, and legumes
- Snack on nuts, seeds, and fresh veggies instead of chips or sweets
- Use olive oil or avocado oil instead of butter or lard
- Drink water, herbal tea, or unsweetened drinks instead of sugary sodas
A Personal Take on Making Better Choices
It’s not about cutting everything out forever.
It’s about knowing what hits your blood sugar hard and cutting back.
One friend of mine swapped his sugary cereal for oats and fruit — his energy and blood sugar improved big time.
Small changes add up.
Final Word: Keep It Balanced and Real
Focus on limiting sugary foods, refined carbs, fried and processed meats, full-fat dairy, and salty snacks.
Balance is key — enjoy treats occasionally but keep your daily diet full of whole, nutrient-rich foods.
That’s the winning formula for managing diabetes and feeling good.
Quick Recap: Diabetes & Diet Stats You Should Know
- Over 5.8 million people in the UK are living with diabetes — an all-time high.
- Around 90% of people with diabetes have type 2 diabetes.
- Type 2 diabetes prevalence in England rose to 7.0% in adults aged 17+ by March 2024.
- 90% of adults with type 2 diabetes aged 16-54 years in England were overweight or obese.
- Reducing sugary drink intake and free sugars to 5% of daily calories can lower diabetes risk.