10 Foods to Avoid If You Have Diabetes

When living with diabetes, the food you eat greatly affects your health. It’s not just about cutting down on sugar, it’s about adopting a well-balanced diet that helps maintain stable blood sugar levels. Foods that lead to rapid spikes in blood glucose can make diabetes harder to control and increase the risk of long-term complications such as heart disease, kidney problems, and nerve damage. 

As per the World Health Organisation (WHO), an unhealthy diet is one of the top four modifiable risk factors for non-communicable diseases, including Type 2 diabetes. Therefore, it’s important to be mindful of your eating habits for long-term diabetes care. 

In this blog, we will know about 10 worst foods for diabetes, why they pose a risk, and most importantly, healthier alternatives you can include in your diet. Let’s dive in! 

Avoid these 10 foods if you are diabetic 

1. Refined Grains

Avoid or limit your consumption of refined grains such as White Bread, Rice, and Pasta. Refined grains have a high glycemic index, which leads to a rise in blood glucose levels. Instead, you can consider opting for whole-grain alternatives for balance. 

List of Refined Grains to Avoid during Diabetes 

2. Full-Fat Dairy Products

Some full-fat dairy products, such as Whole milk, cheese, and cream, are high in saturated fats, which may contribute to insulin resistance and increase the risk of heart disease. Instead, you can choose low-fat or non-dairy products as a safer alternative. 

List of Full-Fat Dairy Products to Avoid during Diabetes 

3. Processed Meats

Processed Meats such as bacon, ham, and salami contain preservatives and are linked to an increased risk of type 2 diabetes and heart disease. Instead of processed meats, you can opt for lean protein sources. 

List of Processed Meats to Avoid during Diabetes 

4. Fried Foods

Deep-fried items are high in unhealthy fats and calories, which can lead to weight gain and negatively impact blood sugar control. Therefore, you should avoid eating fried foods. Instead, you can opt for a healthier option, such as Roasted makhana or khakhra or boiled sprouts or mixed vegetables.

List of Fried Foods to Avoid during Diabetes 

5. High-Sugar Breakfast Cereals

Many cereals are loaded with sugars and lack fibre, causing blood sugar levels to rise quickly. Look for options with low sugar and high fibre content. 

List of High-Sugar Breakfast Cereals to Avoid during Diabetes 

6. Vegetables to Avoid During Diabetes

During diabetes, it’s generally advised to avoid high-sodium and starch root vegetables like potatoes, as their high glycemic index can cause significant spikes in blood sugar levels. Instead, it is recommended to opt for lower-GI vegetables like tomatoes, kale, and broccoli. 

List of Vegetables to Avoid in Diabetes 

7. Packaged Foods

Avoid Packaged Snacks such as Chips and crackers. They contain refined flour, salt, and trans fats, which are bad for both blood sugar and heart health.

List of Packaged Foods to Avoid in Diabetes 

8. Sweetened Yoghurt

Flavoured yoghurts contain as much sugar as desserts. High Sugar consumption causes spikes, so it should be avoided, especially with diabetes. Instead, consider opting for plain, unsweetened yoghurt and add fresh fruit for flavour.

List of Sweetened Yoghurts to Avoid in Diabetes

9. Pastries and Baked Goods

These are often made with refined flour and high amounts of sugar, which leads to a rise in blood sugar spikes and weight gain. Instead, you can opt for healthier alternatives such as Homemade oat or almond flour muffins (no sugar), Whole wheat banana bread.

List of Pastries and Baked Goods to Avoid in Diabetes 

10. Sweetened Sauces & Ketchup

The Sauces that you purchase from outside contain high fructose corn syrup, sugar, salt, and artificial flavours, which can create certain health complications. Instead, you can consume healthier alternatives by making Mustard or tomato sauce without added sugar at home.

Why Avoid Sweetened Sauces & Ketchup During Diabetes 

Foods to Avoid and Their Healthier Alternatives 

Conclusion 

If you are diabetic, then you should start becoming mindful of the foods you eat. Consider eating foods that are not high in sugar, refined carbs, saturated fats, and processed foods, as they make blood sugar harder to control or increase the risk of long-term complications.

Instead, you can consume foods that are healthier alternatives, as discussed. In Ayurveda, it’s believed that a healthy diet and lifestyle play an important role in healing. So, along with diet, also pay attention to adopting an Ayurvedic lifestyle by getting good sleep, doing healthy exercise and remaining stress-free.