People with diabetes should closely monitor their diet to prevent their condition from getting worse. Even those who do not have this disease can enjoy a healthy diet to prevent prediabetes and other conditions such as heart disease and high blood pressure.

While no food is completely off-limits for diabetics, some foods are worse than others and should generally be avoided.

1. Sugary Foods (Sweets, Soda, And Added Sweeteners)

Anything high in carbohydrates is something a diabetic should avoid. Sugar-ladened foods are at the top of the list. Sugary drinks in particular, such as soda, sweetened iced tea, or coffee sweetened with sugar, are easy to over-indulge on without realizing how many carbs they contain. And everyone enjoys cookies, cakes, and candies, but these types of carbs are considered low-quality carbohydrates. They will cause blood sugar to spike and release insulin, a fat-storage hormone. This is a leading cause of weight gain. Even natural sweeteners, like honey and agave syrup, fall into this category.

2. Dried Fruit

Many people think that snacking on fruit is a healthy choice. Fresh fruit is a good choice as it contains high-quality, complex carbohydrates with lots of fiber. These choices will help control blood sugar and insulin levels. Dried fruit contains the same amount of sugar as its fresh counterpart, so it would also seem like a healthy option. The process of drying fruit removes water and concentrates the fruit's nutritional values, including sugar content. This makes dried fruit much easier to over-eat without realizing it. One cup of fresh grapes, for example, contains 27.3 grams of carbs, while a cup of raisins contains 115 grams of carbs.

3. Fruit Juice

Similar to eating dried fruit, many people believe that drinking fruit juice is a healthy addition to their diet. But like eating dried fruit, fruit juice can contain a high amount of sugar and carbs. In some cases, fruit juice contains as much or more sugar as an equal amount of soda. Even unsweetened 100% fruit juice still contains sugar thanks to the concentration process. Beverage options that are better for controlling diabetes include plain or naturally flavored seltzer water. Or, try infusing water with fresh cucumber or lemon slices, which adds less than 1 gram of carbs.

4. Refined Starches (White Bread, Rice, And Pasta)

Products made with refined white flour, such as white bread and pasta, are considered low-quality carbs. These refined starches, which also include white rice and many kinds of breakfast cereal, significantly increase blood sugar levels. They can also lead to "food comas" or "brain fog" that many people experience after eating a carb-laden meal by decreasing brain function. Replacing these low fiber foods with high-quality, complexcarbs will help control blood sugar and slow the absorption of sugar into the bloodstream. Whole grains such as oatmeal, brown or wild rice, barley and whole-grain or and cereal are better alternatives.

5. Trans And Saturated Fats

Large portions of any kind of fat can lead to weight gain, which is a leading contributor to diabetes. Trans fats, in particular, are linked with insulin resistance and heart disease. Some common products that contain trans fats include margarine, peanut butter, and pre-packaged baked goods. Any products that have "partially hydrogenated" as part of their ingredient list should be avoided. Vegetable fats from nuts or seeds or plant-based oils such as olive or avocado oil are heart-healthy options in moderation.

6. Fatty Protein

High-fat cuts of meat are a primary source of saturated fat, which can raise cholesterol. Some meats to avoid include high-fat ground beef, sausage, bacon, and ribs. Lean protein alternatives to try instead are skinless chicken and poultry, fish and seafood, pork tenderloin, and eggs. If choosing ground meat like ground beef or ground turkey, be sure to select products that are at least 92% lean. Plant-based protein options should also be considered, such as beans, legumes, nuts, or tofu.

7. Full-Fat Dairy

Since dairy is an animal-based product, it contains saturated fat just like meat. Therefore, people with diabetes should consume full-fat dairy products in moderation. These products include cream, whole milk, regular yogurt, ice cream, and regular sour cream, and cottage cheese. Look for low-fat alternatives such as skim milk and nonfat sour cream. However, be mindful of the sugar content of low-fat products. Some low-fat products, such as low-fat yogurt, will instead be flavored with fruit and maybe loaded with sugar and carbohydrates.

8. Breaded And Fried Food

French fries, fried chicken, and potato chips are among many peoples' favorite foods. However, fried foods are also among the worst foods for a diabetic to eat. Not only are they fried in oil, these foods are breaded first, causing them to be both calorie and carbohydrate-dense. Some are made even worse if they are fried in hydrogenated oils or trans fats. To satisfy these cravings, try alternate cooking methods instead. Baking or pan-frying allow foods to crisp up a fraction of the oil used. Or, try swapping simple carbs out for a healthier option, such as making fries with sweet potatoes instead of regular white potatoes.

Author: This article is for informational purposes only and is not a substitute for professional advice regarding health or finances. It is not intended to endorse any individual or company. This article is AI-generated and may contain inaccuracies or unreliable information. Readers should consult a qualified professional for personal advice.