5 Foods and Drinks to Avoid If You Have Diabetes (2024)

Most foods can be part of your diet when you have diabetes, but eating certain types while limiting others may help support healthy blood glucose levels and reduce your chances of other chronic diseases.

Certain foods and drinks can raise blood glucose and insulin levels and promote inflammation. These effects can increase your risk of prediabetes and diabetes.

Prediabetes and diabetes can increase your risk of other chronic conditions, including heart disease, kidney disease, and blindness.

The foods and drinks you consume can help keep your blood glucose levels in the target range your healthcare team recommends.

Read on to learn about five types of foods and drinks you can eat while living with diabetes and five you may want to avoid.

You can eat most foods when living with prediabetes or diabetes, but some are particularly healthy.

Fiber-rich foods

Consuming enough fiber can help you stay full longer and avoid the fatigue that comes from eating sugary foods. Many fiber-rich foods also have a low glycemic index (GI). Examples include non-starchy vegetables, whole grains, and legumes.

Protein-rich foods

Eating lean protein can help fill you up and provide important muscle energy. You can eat all lean meats — including lean beef, pork, and poultry — as well as fish and plant protein sources.

Fruits

Fruits provide many important vitamins and minerals along with antioxidants and fiber. They’re a source of carbohydrates, but all fruits have a low to medium GI and can be part of your healthy eating plan.

Healthy fats

Your body does need fat, so it’s essential to include these in your diet. Olive oil and avocado are examples of healthy fat sources.

Unsweetened drinks

You don’t have to stick to water if you have prediabetes or diabetes. You can drink tea or coffee if it doesn’t contain sugar. Coffee has been linked to several health benefits, including a reduced risk of diabetes.

Opt for plain coffee or espresso or a low-sugar flavoring to help keep your glucose levels within the target range and prevent weight gain.

You can also drink flavored, unsweetened sparkling waters or sugar-free beverages.

The foods you can eat may vary based on whether you have prediabetes, type 1 diabetes, or type 2 diabetes. Your metabolism may also play a role, so it’s a good idea to speak with a healthcare professional or a registered dietitian about your best eating plan.

Discover more about Type 2 Diabetes

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Limiting certain foods and drinks may help you manage your condition and reduce your risk of complications.

Foods with added sugars

Limiting added sugars can help keep your blood glucose levels in the target range. Examples include baked goods such as cakes, cookies, and pies.

The American Heart Association recommends limiting added sugar consumption to 25 grams or 6 teaspoons per day for women and 36 grams or 9 teaspoons per day for men.

Sugar-sweetened beverages

Sweetened drinks such as sodas, flavored coffee drinks, many energy drinks, fruit punch, lemonade (and other “-ades”), and some mixed drinks provide empty calories and offer no nutrients. Limiting these may help lower your glucose, blood fat, and chance of developing fatty liver disease.

Foods with saturated fats

Consuming saturated fats can increase your cholesterol levels and your chance of heart disease. The American Diabetes Association recommends ensuring that no more than 10% of your daily calories come from saturated fats.

Some foods containing saturated fats are high fat meat and dairy products, poultry skin, and oils such as palm and coconut.

Alcohol

Current guidelines for alcohol consumption recommend a limit of one drink per day for women and two drinks per day for men.

If you have diabetes, you may want to limit or avoid alcohol consumption, as it may limit your liver’s ability to release glucose. Alcohol may also interfere with certain diabetes medications.

Ultra-processed foods

This category includes foods high in added sugars, refined grains, unhealthy fats, preservatives, and salt.

Ultra-processed foods also contain ingredients you would not add to your food, such as high fructose corn syrup. Eating these foods significantly increases the chance of developing type 2 diabetes.

»MORE:Living with diabetes? Explore our top resources.

Carbohydrates, protein, and fat are the macronutrients that provide your body with energy and support it in carrying out essential functions. Carbohydrates, in particular, are your body’s primary fuel source.

Carbohydrates come in multiple forms, including starches, sugars, and fiber. All carbohydrates except fiber are broken down into glucose in your body.

Insulin, a hormone produced by your pancreas, helps transport glucose from your bloodstream to your body’s cells, where the glucose can be used for energy.

However, when you have type 2 diabetes, which makes up 90–95% of diabetes cases, your body cannot efficiently remove glucose from your bloodstream. This leads to high blood glucose levels.

High blood glucose levels cause your pancreas to make more insulin. Over time, your pancreas may wear out and produce little insulin.

If you have diabetes, paying close attention to what you eat — especially the types and number of carbohydrates you include — is advisable to help manage your blood glucose levels.

Doing so will also prevent sharp increases and decreases in your blood glucose level and reduce your risk of long-term complications.

Having diabetes or prediabetes does not necessarily mean you need to entirely avoid certain foods or food groups. But consuming less of certain types of food may help support healthy blood glucose levels and reduce your risk of other chronic health conditions.

If you need support related to your condition, you can contact a healthcare professional, your family, and your social network. In addition, Healthline’s free app Bezzy T2D can connect you with other people living with type 2 diabetes. You can download the app for iPhone or Android.

Read this article in Spanish.

5 Foods and Drinks to Avoid If You Have Diabetes (2024)

FAQs

5 Foods and Drinks to Avoid If You Have Diabetes? ›

You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.

What foods and drinks should diabetics avoid? ›

You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.

What 3 drinks are bad for diabetics? ›

The 3 worst drinks
  • regular soda.
  • energy drinks that contain sugar.
  • fruit juices.

What is the one food that can stop diabetes? ›

5 Foods People Should Eat Every Day to Help Prevent Diabetes
  • Nuts.
  • Oatmeal.
  • Fruits.
  • Vegetables.
  • Legumes.
Apr 24, 2024

What should diabetics drink first thing in the morning? ›

Water is the best all-round drink. If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries.

Are bananas good for diabetics? ›

Bananas are a delicious, nutritious and affordable food for everyone, including those with diabetes. Eating this healthy fruit can help stabilize blood sugar levels, improve insulin sensitivity and improve heart health.

What foods can diabetics eat all the time? ›

According to the Diabetes Plate , non-starchy vegetables should make up half of your meal.
  • Dark green leafy vegetables.
  • Avocado.
  • Beans, Dried Peas, & Legumes.
  • Fish High in Omega-3 Fatty Acids.
  • Nuts.
  • Berries.
  • Citrus Fruit.
  • Whole Grains.

What drink lowers blood sugar? ›

Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.

What is the one food that lowers blood sugar? ›

1. Legumes. Studies have shown that protein-rich legumes can help reduce your blood sugar response to meals you eat later in the day. There's also evidence that following a low-GI diet rich in legumes may reduce blood sugar levels for people with type 2 diabetes and improve blood sugar control.

What is the best thing for a diabetic to eat before bed? ›

Low-fat cheese and whole-wheat crackers

Cheese provides protein, while whole-wheat crackers add dietary fiber. Choose a healthful type of unprocessed cheese. Whole-wheat and whole-grain crackers have lower glycemic index scores than white varieties, meaning that they have less of an impact on blood glucose levels.

Does lemon water flush out sugar? ›

Lemon water may not directly impact your blood sugar levels and cause it to come down, but it can surely help prevent untimely spikes.

Which nuts should diabetics avoid? ›

Avoid nuts that are coated in salt — Dobbins notes that sodium is bad for your blood pressure — and sugar. More bad news if you love the sweet-and-savory combo: Chocolate-covered peanuts and honey-roasted cashews are high in carbs and not the best choice when you have diabetes, Dobbins says.

What lowers blood sugar immediately? ›

The fastest way to lower blood sugar is to take fast-acting insulin medication. Exercise can also help to bring down blood sugar levels quickly. Diet and lifestyle changes can help manage overall blood sugar levels, but for immediate action, prescription medication or medical assistance may be necessary.

Is peanut butter good for diabetics? ›

Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.

How can I flush my blood sugar fast? ›

The quickest way to lower your blood sugar is to take fast-acting insulin. Exercising is another fast, effective way. However, in severe cases, you should go to the hospital. High blood sugar levels are known as hyperglycemia or high blood glucose.

What drinks can diabetics eat freely? ›

What You Can Drink, Besides Water, When You Have Diabetes
  • Smart Swaps. 1/12. No doubt: Water is the perfect drink. ...
  • Chocolate Milk. 2/12. ...
  • Sweet Tea. 3/12. ...
  • Orange Juice. 4/12. ...
  • Chai Latte. 5/12. ...
  • Lemonade. 6/12. ...
  • Hot Chocolate. 7/12. ...
  • Apple Cider. 8/12.
Oct 11, 2022

What foods can diabetics eat freely? ›

Here are some examples of free foods for diabetics, as outlined by a committee of the American Diabetes Association and the Academy of Nutrition and Dietetics:
  • Carbonated water.
  • 1 tablespoon unsweetened cocoa powder.
  • Coffee or tea.
  • 1 cup raw cabbage.
  • Hard, sugar-free candy.
  • 1 cup raw cucumber.
  • 2 tablespoons whipped topping.
Jul 13, 2007

What fruit should diabetics avoid? ›

The American Diabetes Association reports that any fruit is fine for a person with diabetes, so long as that person is not allergic to that type of fruit. In fact, studies such as one from 2017 have found that a higher fruit intake is significantly associated with a lower risk of type 2 diabetes.

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