15 worst foods for diabetes

15 Worst Foods for Diabetes Stay away from these downright dangerous foods that can spike your blood

sugar and cause inflammation.

Controlling your diabetes requires a careful balance of lifestyle habits,

including eating right, exercising, and taking your proper medication. But it

can be tricky to navigate proper nutrition, especially with foods that sound

healthy but can actually wreak havoc on your blood sugar and overall health

(such as some of the below foods diabetics should avoid).

In fact, diabetics are two to four times more likely than people without

diabetes to die of heart disease or experience a life-threatening stroke,

according to the American Heart Association. It's even more dangerous for

those who don't control their diabetes; it can lead to heart disease, nerve

damage, and kidney disease.

To stay on track, be sure to avoid these 50 foods that will spike your blood

sugar and lead to chronic inflammation. Luckily, life with diabetes doesn't

have to be flavor free. "After working with thousands of diabetic individuals

https://www.heart.org/en/health-topics/diabetes/why-diabetes-matters/cardiovascular-disease--diabetes

over the years, I noticed that many asked me the same question at their first

appointment. 'Can I still eat my favorite foods?'" says Lori Zanini, RD, CDE,

author of Eat What You Love Diabetes Cookbook. "And the answer from

me was always 'Yes!' It's the portion sizes and frequency that makes the

most difference, in addition to how the food is prepared."

As always, be sure to consult with your doctor, registered dietitian, or

certified diabetes educator before making any drastic changes to your diet.

Some of these recommendations may change if you are suffering from low

blood sugar. If you're looking for what you can enjoy, be sure to stock up on

the best foods for diabetes, and try out these 21 Best Healthy Cooking

Hacks of All Time.

1

Fruit Smoothies

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Sure, it seems healthy, but a pulverized, low-fiber smoothie made primarily

of fruit tops our list of foods diabetics should avoid. "Smoothies can be

large whacks of carbs and sugar, especially if there's no protein or healthy

fat that acts similarly to fiber to slow digestion and prevent blood sugar

from spiking," says Isabel Smith, MS, RD, CDN.

2

White Bread

Shutterstock

You can have bread, but just not the white kind, says Lori Zanini, RD, CDE.

"White sandwich bread is a refined grain, not a whole grain. When eaten as

is, it has a high glycemic index and can directly lead to elevated blood-sugar

levels." Swap white bread for whole grain or Ezekiel bread.

GET THIS SMART BLOOD SUGAR GUIDE

This handy guide is the product in natural medicine plus

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years of perfecting the Diabetes Reversal Recipe at my

Wellness Center in Austin, Texas.

3

Char-Grilled Meats

"They may be tasty come summer, but char-grilled, burnt meats are high in

advanced glycation end products (AGEs), which perpetuate damaged cell

receptors and causes insulin resistance," cautions Miriam Jacobson, MS,

RD, CNS, CDN. A little bit of char is inevitable when you're grilling, but if

any parts are extremely blackened, cut them off before digging in, the

American Diabetes Association advises.

https://bit.ly/3imkh2J

4

Country-Fried Steak

Made with tenderized cube steak and white flour, this pan-fried Southern

dish is one you're better off skipping, Newgent warns. "The combination of

high-fat meat coupled with a starchy breading makes this a double-

whammy of bad news for folks with diabetes, especially as it relates to their

heart health."

5

French Fries

Shutterstock

It's not that you can't eat potatoes, you just have to be cognizant of how

they're prepared and how much you consume. French fries, for example,

are a no-go. "Fried foods are high in simple carbs and fat, which is a tough

combination for diabetics. It will raise blood sugar quickly and keep it high

for a long time because the fat takes a while to digest," Zanini explains.

6

Shortening

According to the American Diabetes Association, people with diabetes are

at high risk for heart attack and stroke. One of the easiest ways to keep

yourself safe is to limit your saturated fat intake. Things like lard, palm oil,

and high-fat meats and dairy products should all be consumed in

moderation. When buying packaged goods, look for hydrogenated oils on

the ingredient label. If you see it listed, that means there's trans fat in the

product (even if it claims "0 g trans fat"), and it's best to put it back on the

shelf.

7

Sports Drinks Sports drinks like Gatorade may be helpful for highly active, healthy people, but

people with diabetes should steer clear—even if they hit the gym on the reg. "They

can be an unnecessary source of calories, added sugars, and sodium, which are all

things people with diabetes should avoid," Newgent warns. Stay hydrated during

your workout with cold H2O—it really is your best bet, or with a natural

electrolyte-packed, low-calorie sports drink such as HALO Sport.

8

https://www.eatthis.com/halo-sport-drink/

Soda

Courtesy of Shutterstock

You may already know that soda isn't the best bet for diabetics, but you may not

realize just how damaging the beverage can be. "Within the first 10 minutes of

drinking a soda, about 10 teaspoons of sugar hit the system. It's rapidly absorbed

and signals an insulin release, which is a problem for people with diabetes since

they have insulin resistance," Jacobson explains.





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9

Diet Soda

Sorry—this option isn't safe either. Jacobson adds, "Diet sodas aren't much better.

Sweeteners are 200 to 600 times sweeter than sugar and signal an insulin release

from the pancreas. So even if you're not drinking straight-up sugar, you're still

signaling a release and perpetuating that dysfunctional physiological response."






10

Cinnamon Rolls

Though you likely assumed sugary donuts and muffins weren't the best way to kick

off your day, we bet you didn't realize just how awful certain pastries can be.

"Cinnamon rolls, for example, can contain more saturated fat and added sugars

than people with diabetes should have in an entire day," cautions Newgent. Yikes!

11


Frozen Dinners

When most people hear the word "diabetes," they typically think about

things like carbs and sugar. But salt plays a role in diabetes health, too.

Dialing back on salt can help lower your blood pressure, and in turn, your

risk for heart attack or stroke, two diseases commonly associated with

diabetes. And since many frozen dinners are teeming with sodium to act as

a flavor-enhancer and preservative, it's best to keep consumption of the

heat-and-serve food to a minimum.

https://www.eatthis.com/worst-frozen-foods-in-america/

12

Artificial Sweeteners

Contrary to popular belief, these fake sweeteners are not healthy for people

with diabetes to consume. According to a study in Diabetes Care, drinking

artificially-sweetened beverages daily was associated with a 36 percent

greater risk for metabolic syndrome and a 67 percent increased risk for type

2 diabetes. Experts believe the reasoning is because artificial sweeteners are

anywhere from 180-20,000 times sweeter than table sugar. Frequent

consumption can cause an alteration in your sweet taste bud receptors,

which makes vegetables and even fruits taste more bitter than they actually

are. This causes you to neglect those foods and go after foods that satisfy

that desire for sweetness.

http://care.diabetesjournals.org/content/32/4/688

13

Fast Food

Drop that McDonald's breakfast sausage and Egg McMuffin because you're

on the one-way road to better health! In a 15-year study consisting of 3,000

adults, it was found that those who ate fast food more than twice a week

developed insulin resistance at twice the rate than those who didn't

consume fast food. Insulin resistance increases the risk of developing type 2

diabetes and prediabetes.

https://www.eatthis.com/tag/mcdonalds/https://www.sciencedaily.com/releases/2005/01/050111152135.htm

14

Gluten-Free Foods

Believe it or not, gluten-free doesn't always mean the dish is healthier.

Snyder tells us that because the gluten protein provides elasticity and

volume in baked goods, often times "gluten-free foods are actually denser

and, therefore, will have more carbohydrates per serving [than

conventional foods]."

https://www.eatthis.com/tag/gluten-free/

15

Mixed Coffee Drinks

Sure, they look awful tempting topped with whipped cream and chocolate

sauce, but you'll want to say "no" to sugary coffee drinks, Zanini advises. "A

small ice-blended chocolate coffee drink from a café can easily contain over

44 grams of sugar, which is equal to 11 teaspoons. That's much more than

the American Heart Association's 6 teaspoon recommendation."

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars

Imagine… No restrictive diet. No crazy exercise program.

How a 59-year-old Diabetic Man Slashed 80 points from

his Fasting Blood Sugar — literally

overnight! Three days later, he

stopped taking insulin for good!


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“My doctor eliminated one medication (Invokana)

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all but stopped injecting Humalog at meals.

Your Diabetes Reversal Recipe has been a Godsend

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15 worst foods for diabetes

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