What Foods To Avoid With Diabetes
Understanding What Foods To Avoid With Diabetes
Knowing what foods to avoid with diabetes is just as important as understanding which foods can help you thrive. Managing diabetes doesn’t mean giving up all your favorite meals—it’s about making smarter choices that nourish your body and keep your blood sugar levels stable.
Rather than focusing on restrictions, think of it as an opportunity to embrace delicious, nutrient-rich foods that support long-term well-being and maintaining a normal A1C level.
With the right knowledge, you can enjoy meals that are both satisfying and beneficial. In this guide, we’ll explore what foods to avoid with diabetes, the best alternatives, and how to create a balanced diet that empowers you to live your healthiest life.
Foods To Avoid With Diabetes
Managing diabetes starts with making the right dietary choices. Certain foods can cause rapid blood sugar spikes, increase insulin resistance, and raise the risk of complications such as heart disease and nerve damage.
By avoiding or limiting these foods, individuals with diabetes can maintain better glucose control and overall health. Below, we explore the key food groups that should be minimized or avoided altogether.
Sweets
Foods high in added sugars cause rapid blood sugar spikes and contribute to insulin resistance. Excess sugar intake can also increase the risk of weight gain and inflammation, both of which worsen diabetes control.
The American Heart Association recommends that women limit added sugar to 25 grams per day and men not exceed 36 grams.
Examples of sweets to avoid:
• Candy (chocolates, gummies, hard candy)
• Pastries (doughnuts, cakes, muffins)
• Ice cream and frozen desserts
• Sweetened breakfast cereals
• Packaged cookies and brownies
Instead of processed sweets, opt for fresh fruit, dark chocolate in moderation, or homemade treats using sugar substitutes such as stevia or monk fruit.
Sugary Drinks
Sugary beverages provide empty calories and cause a rapid increase in blood sugar levels. Since they are digested quickly, they lead to frequent spikes and crashes, making blood glucose harder to control.
Studies have linked excessive consumption of sugary drinks to an increased risk of type 2 diabetes and heart disease.
Examples of sugary drinks to avoid:
• Regular soda
• Fruit juices with added sugar
• Sweetened coffee drinks (frappuccinos, flavored lattes)
• Energy drinks
• Sweetened iced teas and lemonade
Instead, choose water, unsweetened tea, black coffee, or infused water with lemon or cucumber for hydration without the sugar.
Salty Foods
While sodium doesn’t directly impact blood sugar, excessive salt intake raises blood pressure and increases the risk of heart disease, which is a major concern for people with diabetes.
Many processed and restaurant foods are loaded with hidden salt, making it easy to exceed the recommended daily sodium intake of 2,300 milligrams.
Examples of salty foods to avoid:
• Processed snacks (potato chips, pretzels, cheese puffs)
• Canned soups and broths
• Packaged frozen meals
• Pickled and cured foods (olives, deli meats)
• Fast food items (burgers, fries, fried chicken)
Opt for fresh, home-cooked meals seasoned with herbs and spices instead of salt to help manage blood pressure and overall heart health.
Fried Foods
Fried foods are high in unhealthy fats and calories and lead to weight gain and insulin resistance. They also contain trans fats, which contribute to inflammation and increase the risk of heart disease.
Since people with diabetes are already at a higher risk of cardiovascular issues, limiting fried foods is essential.
Examples of fried foods to avoid:
• French fries and onion rings
• Fried chicken and fish
• Deep-fried appetizers (mozzarella sticks, egg rolls)
• Donuts and other deep-fried pastries
• Fast food items cooked in unhealthy oils
Consider baking, grilling, or air-frying foods to achieve a similar texture with significantly less fat and fewer calories.
Full-Fat Dairy
While dairy can be a good source of protein and calcium, full-fat versions contain high levels of saturated fats. Excessive saturated fat intake can contribute to insulin resistance and increase the risk of heart disease, so it’s important for diabetics to choose low-fat alternatives.
Examples of full-fat dairy to avoid:
• Whole milk
• Full-fat cheese (cheddar, cream cheese, brie)
• Heavy cream and full-fat yogurt
• Butter
• Ice cream made with full-fat dairy
Opt for low-fat or nonfat dairy products such as skim milk, Greek yogurt, or plant-based alternatives like unsweetened almond or soy milk to reduce saturated fat intake while still benefiting from dairy’s nutrients.
Red Meats
Red meats, particularly when consumed in excess, have been linked to an increased risk of type 2 diabetes. They are high in saturated fats, which can contribute to insulin resistance and raise LDL (bad) cholesterol levels.
Processed red meats, such as bacon and hot dogs, are even more harmful due to added preservatives and high sodium content.
Examples of red meats to limit or avoid:
• Beef (steaks, burgers, ribs)
• Pork (bacon, sausage, ham)
• Lamb
• Organ meats (liver, kidney)
Instead of red meat, select lean proteins such as skinless poultry, fish, tofu, or legumes to support heart health and better blood sugar control. If consuming red meat, choose lean cuts, and eat them in moderation.
Processed Meats
Processed meats are among the worst foods for diabetes due to their high levels of sodium, unhealthy fats, and preservatives such as nitrates, which contribute to an increased risk of insulin resistance.
These meats are also often high in calories, leading to weight gain, which is a significant factor in diabetes management.
Examples of processed meats to avoid:
• Bacon
• Hot dogs
• Deli meats (salami, bologna, turkey slices)
• Sausages and pepperoni
• Canned meats (Spam, corned beef)
Choose fresh, unprocessed protein sources such as grilled chicken, fish, or plant-based proteins like beans and lentils. If using deli meats, opt for low-sodium, nitrate-free versions in moderation.
Canned Fruits and Vegetables
While fruits and vegetables are essential for a balanced diet, canned varieties often contain added sugars, sodium, and preservatives that can negatively impact blood sugar levels and blood pressure. Make it a habit to examine nutrient labels before purchasing.
Examples of canned foods to avoid:
• Canned fruit in syrup (peaches, pears, pineapples)
• Sweetened applesauce
• Canned corn and peas with added salt
• Pickled vegetables high in sodium
• Canned soups with excessive sodium
In place of canned goods, choose fresh or frozen fruits and vegetables. If using canned options, select those labeled "no added sugar" or "low sodium," and rinse them before consumption to reduce excess salt and sugar.
White Rice and Foods Made With Refined White Flour
White rice and refined flour products are stripped of fiber and nutrients and can cause rapid blood sugar spikes.
Refined carbohydrates have a high glycemic index, making them a poor choice for diabetes management. Regular consumption can contribute to insulin resistance and weight gain.
Examples of refined grain foods to avoid:
• White rice
• White bread and rolls
• Pasta made from refined flour
• Pastries and baked goods
• Crackers and snack foods made with white flour
Opt for whole-grain alternatives such as brown rice, quinoa, whole-wheat bread, and whole-grain pasta, which offer more fiber and promote better blood sugar control.
Trans Fats and Saturated Fats
Trans fats and excessive saturated fats increase inflammation, raise bad cholesterol (LDL), and lower good cholesterol (HDL), all of which raise the risk of heart disease and insulin resistance. Trans fats, in particular, are artificially produced and provide no health benefits.
Examples of foods high in trans and saturated fats:
• Margarine and vegetable shortening
• Store-bought baked goods (cakes, cookies, pies)
• Fried fast food items
• Processed snack foods (chips, crackers, microwave popcorn)
• High-fat dairy and fatty cuts of meat
Replace these unhealthy fats with healthier options such as avocados, nuts, seeds, olive oil, and fatty fish, which support heart health and improve insulin sensitivity.
Alcohol
Alcohol can interfere with blood sugar regulation, especially in diabetics who take insulin or medications that lower blood sugar. It can lead to hypoglycemia (low blood sugar) or spikes, depending on the type and amount consumed.
Many alcoholic beverages also contain added sugars and empty calories.
Examples of alcoholic beverages to limit or avoid:
• Beer (especially high-carb varieties)
• Sweet wines and dessert wines
• Cocktails with sugary mixers (margaritas, daiquiris, piña coladas)
• Flavored liquors and liqueurs
If drinking alcohol, moderation is key—no more than one drink per day for women and two for men. Choose lower-carb options such as dry wine, light beer, or spirits mixed with water or zero-sugar mixers.
Why Monitoring Carbs Is Important
Carbohydrates have the most direct impact on blood sugar levels, which means that carb monitoring is essential for managing diabetes.
When consumed, carbs break down into glucose, which enters the bloodstream and raises blood sugar. The body relies on insulin to help move glucose into cells for energy. However, in diabetics, insulin function is impaired, leading to blood sugar fluctuations.
Excessive carbohydrate intake, especially from refined and processed sources, can cause rapid spikes in blood glucose, increasing the risk of hyperglycemia, insulin resistance, and long-term complications such as nerve damage and heart disease.
High-carb diets also contribute to weight gain, further exacerbating insulin resistance. Focusing on high-fiber, complex carbs such as whole grains, legumes, and vegetables can help slow digestion, promote steady blood sugar levels, and improve overall health.
Carb counting, portion control, and choosing low-glycemic foods are effective strategies for maintaining stable glucose levels and reducing diabetes-related risks.
How Herself Health Can Help
Herself Health is a senior women's primary care clinic for Minnesota women 65 and over. Our goal is to improve health outcomes for senior women through personalized care plans that focus on prevention and whole-body wellness.
We’ll carefully assess all aspects of your health, provide routine monitoring, offer nutritional and exercise guidance, and manage medications to help control your diabetes and prevent complications and disease progression.
We are currently welcoming new patients at all our senior women's health clinics. To schedule your appointment, please call 1-888-290-1209 or fill out our Contact page, and we’ll call you to book your appointment.
Best Foods for Diabetes
While some foods can spike blood sugar and increase the risk of complications, others help regulate glucose levels, improve insulin sensitivity, and support overall health.
A diabetes-friendly diet focuses on nutrient-dense foods that provide fiber, healthy fats, and lean protein while minimizing added sugars and refined carbohydrates.
Choosing the right foods can help manage blood sugar, maintain a healthy weight, and reduce the risk of heart disease, a common concern for diabetics. Learn about the best food groups for diabetes management below.
Vegetables
Nonstarchy vegetables are among the best foods for diabetes because they are low in calories and carbohydrates while being rich in fiber, vitamins, and antioxidants.
Fiber helps slow digestion and prevent blood sugar spikes, while antioxidants reduce inflammation and protect against complications such as heart disease. Leafy greens, in particular, are packed with magnesium, which plays a role in insulin sensitivity.
Examples of diabetes-friendly vegetables:
• Leafy greens (spinach, kale, Swiss chard)
• Cruciferous vegetables (broccoli, cauliflower, brussels sprouts)
• Bell peppers
• Carrots
• Zucchini
• Cucumbers
To maximize benefits, aim to fill half your plate with nonstarchy vegetables and opt for fresh, steamed, or roasted preparations over fried or creamy dishes.
Fruits
Despite their natural sugar content, many fruits are excellent for diabetes management when eaten in moderation. Fruits provide fiber, vitamins, and antioxidants that help regulate blood sugar and reduce inflammation.
Low-glycemic fruits, which cause slower rises in blood sugar, are the best choices. Whole fruits are preferable to fruit juices, as the fiber content helps slow glucose absorption.
Examples of diabetes-friendly fruits:
• Berries (strawberries, blueberries, raspberries, blackberries)
• Apples (with the skin)
• Citrus fruits (oranges, grapefruits, lemons)
• Pears
• Peaches
• Cherries
Pairing fruit with a source of protein or healthy fat, such as nuts or Greek yogurt, can further help stabilize blood sugar levels and prevent spikes.
Low-Fat Dairy
Dairy products provide important nutrients such as calcium, protein, and probiotics, which can support overall health. However, full-fat dairy contains saturated fats that may contribute to insulin resistance.
Choosing low-fat or fat-free dairy options allows diabetics to enjoy dairy’s benefits without the added risk of weight gain or heart disease. Additionally, fermented dairy products like yogurt contain probiotics, which may improve gut health and support better glucose metabolism.
Examples of diabetes-friendly low-fat dairy:
• Skim or low-fat milk
• Greek yogurt (plain, unsweetened)
• Cottage cheese
• Low-fat cheese (mozzarella, ricotta)
• Kefir (unsweetened)
When selecting dairy products, look for unsweetened varieties to avoid added sugars and pair them with high-fiber foods for balanced meals.
Lean Meats, Fish, and Plant-Based Proteins
Protein is important for diabetes management because it slows digestion, reduces blood sugar spikes, and promotes satiety. Lean meats and fish provide high-quality protein without excessive saturated fat, while plant-based proteins offer fiber and heart-healthy benefits.
Fatty fish like salmon are particularly beneficial because they contain omega-3 fatty acids, which help reduce inflammation and lower the risk of heart disease.
Examples of diabetes-friendly protein sources:
• Skinless poultry (chicken, turkey)
• Fatty fish (salmon, sardines, mackerel, tuna)
• Lean cuts of beef or pork (sirloin, tenderloin)
• Eggs
• Tofu and tempeh
• Legumes (lentils, chickpeas, black beans)
To keep meals healthy, opt for grilling, baking, or steaming instead of frying. Combining lean protein with fiber-rich foods further helps stabilize blood sugar.
Fiber
Fiber is essential for diabetes management because it slows glucose absorption, preventing sharp blood sugar spikes. It also supports digestive health, promotes satiety, and may help lower cholesterol levels.
There are two types of fiber—soluble and insoluble—both of which offer benefits for diabetics. Soluble fiber helps regulate blood sugar, while insoluble fiber aids digestion and gut health.
Examples of fiber-rich foods:
• Whole grains (oats, barley, quinoa)
• Legumes (beans, lentils, peas)
• Nuts and seeds (chia seeds, flaxseeds, almonds)
• Vegetables (broccoli, brussels sprouts, carrots)
• Fruits (apples, pears, berries)
Aiming for at least 25–30 grams of fiber daily can improve blood sugar control and overall health. Incorporating a mix of fiber sources throughout meals helps maximize benefits.
Whole Grains
Unlike refined grains, whole grains retain their fiber and nutrient content, leading to slower digestion and a more gradual rise in blood sugar. They are also rich in essential vitamins and minerals, such as magnesium and B vitamins, which support insulin function.
Choosing whole grains over refined grains can help improve insulin sensitivity and reduce the risk of diabetes-related complications.
Examples of diabetes-friendly whole grains:
• Brown rice
• Quinoa
• Whole-wheat bread and pasta
• Barley
• Oats (steel-cut or rolled)
• Farro
When selecting packaged whole-grain products, look for “100% whole grain” on the label and avoid those with added sugars or refined flour.
Monounsaturated and Polyunsaturated Fats
Healthy fats play an important role in diabetes management by reducing inflammation, supporting heart health, and improving insulin sensitivity.
Monounsaturated and polyunsaturated fats, found in plant-based sources and fatty fish, help lower bad cholesterol (LDL) while maintaining good cholesterol (HDL). These fats also provide a steady source of energy without spiking blood sugar.
Examples of healthy fats:
• Olive oil and avocado oil
• Avocados
• Nuts and seeds (almonds, walnuts, flaxseeds)
• Fatty fish (salmon, mackerel, sardines)
• Nut butters (unsweetened peanut or almond butter)
While these fats are beneficial, portion control is still important, as even healthy fats are calorie-dense. Incorporating them into meals in moderation can help support overall metabolic health.
How To Portion Your Plate
A well-balanced plate helps manage blood sugar levels and promotes good health. The Diabetes Plate Method, recommended by the American Diabetes Association, suggests dividing a 9-inch plate as follows:
• Fill ½ of the plate with nonstarchy vegetables (broccoli, spinach, bell peppers) for fiber and essential nutrients.
• Fill ¼ of the plate with lean protein (chicken, fish, tofu) to support muscle health and satiety.
• Fill ¼ of the plate with healthy carbohydrates (brown rice, quinoa, beans) to provide energy without spiking blood sugar.
Additionally, pair meals with a small serving of healthy fats (avocados, nuts, olive oil), and choose water or unsweetened beverages. This method helps control portions, prevent overeating, and maintain stable blood sugar levels without complex carb counting.
Diets To Consider
Some people with diabetes find that following a special diet is easier than carefully evaluating each meal. While there’s no one-size-fits-all approach, certain eating patterns have been shown to improve blood sugar control, promote heart health, and support a healthy weight.
The best diets for diabetes focus on whole, nutrient-dense foods, limit processed and sugary items, and emphasize balance and moderation.
Mediterranean Diet
The Mediterranean diet is widely regarded as one of the healthiest eating patterns, particularly for those managing diabetes. This diet emphasizes whole, plant-based foods, lean proteins, and heart-healthy fats while minimizing processed foods and added sugars.
Following a Mediterranean diet promotes stable blood sugar levels, can improve insulin sensitivity, lowers inflammation, helps with weight management, and reduces the risk of heart disease.
Key components of the Mediterranean diet:
• Plenty of vegetables, fruits, whole grains, and legumes
• Healthy fats from olive oil, nuts, and seeds
• Lean protein sources such as fish, poultry, and plant-based options
• Limited red meat and processed foods
• Moderate dairy intake
Dash Diet
Originally designed to lower blood pressure, the DASH (Dietary Approaches to Stop Hypertension) diet also benefits those with diabetes by promoting heart health and balanced blood sugar levels.
This diet focuses on whole foods and limits sodium, unhealthy fats, and added sugars. By emphasizing fiber-rich foods and lean proteins, it helps regulate blood sugar while reducing the risk of hypertension and cardiovascular complications, which are common concerns for diabetics.
Key components of the DASH diet:
• High intake of vegetables, fruits, and whole grains
• Lean proteins such as fish, poultry, and legumes
• Low-fat dairy products
• Nuts, seeds, and heart-healthy fats in moderation
• Reduced sodium intake (avoiding processed and salty foods)
Flexitarian Diet
The Flexitarian diet is a mostly plant-based eating approach that allows for occasional meat and animal products. It provides the benefits of a vegetarian diet—such as improved blood sugar control and heart health—without requiring strict elimination of meat. This flexibility makes it easier to maintain long-term.
Key components of the Flexitarian diet:
• Emphasis on plant-based proteins (beans, lentils, tofu)
• Whole grains, fruits, and vegetables as dietary staples
• Limited but high-quality meat and fish consumption
• Healthy fats from nuts, seeds, and olive oil
• Minimal processed foods and added sugars
Ornish Diet
The Ornish diet, developed by Dr. Dean Ornish, is a low-fat, plant-based diet designed to reverse heart disease, which makes it particularly beneficial for diabetics.
It emphasizes nutrient-dense, whole foods while limiting unhealthy fats and processed ingredients and can help improve insulin sensitivity, lower cholesterol, and support cardiovascular health, which are key concerns for people with diabetes.
Key components of the Ornish diet:
• Primarily plant-based foods, including fruits, vegetables, whole grains, and legumes
• Very low fat intake (mostly from nuts and seeds)
• Limited or no animal products (small amounts of low-fat dairy are allowed)
• High fiber intake to stabilize blood sugar
• Encourages lifestyle changes such as exercise, stress management, and social support
Closing Thoughts
People are, by nature, creatures of habit, and making changes isn’t easy. However, managing diabetes through diet is one of the most effective ways to maintain stable blood sugar levels, support heart health, and prevent complications.
By focusing on nutrient-dense foods such as vegetables, whole grains, lean proteins, and healthy fats, you can take control of your health and improve your quality of life.
Whatever approach to healthy eating you choose, the key is to opt for wholesome, unprocessed foods while minimizing those that contribute to blood sugar imbalances.
For anyone looking to make smarter dietary choices, understanding what foods to avoid with diabetes is a vital first step toward better health.
You deserve to be heard and respected! Explore Herself Health today to learn how we are redefining healthcare for women 65+.