Eight Food Choices That Greatly Increase Your Diabetes Risk


Diabetes is a chronic disease that has reached epidemic proportions among adults and children worldwide. Uncontrolled diabetes has many serious consequences, including heart disease, kidney disease, blindness, and other complications.

Prediabetes has also been linked to these conditions

Importantly, eating certain foods can raise your blood sugar and insulin levels and promote inflammation, which may increase your risk of disease.

This article lists 11 foods and drinks that people with diabetes or prediabetes should avoid.

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

Sugar sweetened beverages

Sugary beverages are the worst drink choice for someone with diabetes.

these drinks are loaded with fructose, which is strongly linked to insulin resistance and diabetes. Indeed, studies suggest that consuming sugar-sweetened beverages may increase the risk of diabetes-related conditions like fatty liver disease 

the high fructose levels in sugary drinks may lead to metabolic changes that promote belly fat and potentially harmful cholesterol and triglyceride levels.

To help control blood sugar levels and prevent disease risk, consume water, club soda, or unsweetened iced tea instead of sugary beverages.

Packaged baked goods

Packaged baked good contain tons of added sugar, usually in more than one form: sugar, high fructose corn syrup, and dextrose, to name a few. They're also packed with artificial ingredients and made with partially hydrogenated oils, which are inflammatory trans fats. These processed sweets will spike blood sugar and lead to inflammation.

White bread, rice, and pasta

White bread, rice, and pasta are high carb, processed foods.

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 

These processed foods contain little fiber. Fiber helps slow the absorption of sugar into the bloodstream.

replacing these low fiber foods with high fiber foods was shown to significantly reduce blood sugar levels in people with diabetes. Moreover, people with diabetes experienced reductions in cholesterol.

Sweetened breakfast cereals

Eating cereal can be one of the worst ways to start your day if you have diabetes.

Despite the health claims on their boxes, most cereals are highly processed and contain far more carbs than many people realize.

In addition, they provide very little protein, a nutrient that can help you feel full and satisfied while keeping your blood sugar levels stable during the dayEven some “healthy” breakfast cereals aren’t good choices for those with diabetes.

For instance, just a 1/2-cup serving (about 56 grams) of granola contains 44 grams of carbs, while Grape Nuts contain 47 grams. What’s more, each provides no more than 7 grams of protein per serving

To keep blood sugar and hunger under control, skip most cereals and choose a protein-based low carb breakfast instead

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,"

Stay hydrated during your workout with cold H2O—it really is your best bet, 


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

Orange juice

Sure, it's natural and overflowing with vitamin C, but it's loaded with sugar—and totally void of any nutrients like fiber or protein to help slow the sugar spike.

An average glass packs 36 grams of sugar or about what you'd get from popping 4 Krispy Kreme glazed donuts into a blender and hitting frappe. What's more, most of the sweetness in juice comes from fructose, a type of sugar associated with the development of belly 

Take care of yourself

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