They include cane sugar, brown sugar, corn syrup, honey, maple syrup, fructose, and sucrose. When you have diabetes, you’ll want to limit the amount of sugar in your diet. Insulin is a hormone your pancreas makes to metabolize food for energy. A lack of insulin can cause glucose (blood sugar) to build up in your blood. You don’t have to stick to water if you have prediabetes or diabetes. Coffee has been linked to several health benefits, including a reduced risk of diabetes.
Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes (54, 55, 56, 57). Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index. Citrus fruits are also good sources of vitamins, minerals, and fiber (52). Additionally, eating cruciferous vegetables may reduce the risk of type 2 diabetes, but more research is needed (10, 11). People with high blood pressure should also be especially cautious and limit their sodium intake to no more than 2,300 milligrams per day.
If you have high blood sugar, it is important to be mindful of the foods you eat in order to manage your condition effectively. Certain foods can cause spikes in blood sugar levels, leading to further health complications. Here are some foods that you should avoid if you have high blood sugar:
Drinking plenty of water can help your kidneys flush the extra sugar out of your body. You could also try a bit of low-intensity exercise, as long as your blood sugar isn’t over 270 mg/dL. Exercise helps your body use insulin better, which can lower your blood sugar level. However, exercise, especially weight-lifting or high-intensity interval training, can temporarily raise your blood sugar.
Sugary Drinks
Sugary drinks such as soda, fruit juice, and energy drinks are loaded with added sugars that can quickly raise blood sugar levels. These beverages offer little to no nutritional value and can contribute to weight gain, which is a risk factor for diabetes.
They also recommend that, from 2 years of age, people get at least 14 grams (g) of fiber per every 1,000 calories. People over the age of 51 need at least 28 g of fiber per 1,000 calories. People with diabetes should focus on eating fruits, vegetables, and whole grains, which contain essential vitamins, minerals, and fiber. Artificial sweeteners are low in calories, but research shows that they still have a negative effect on blood sugar by increasing insulin resistance. Nuts high in unsaturated fats include walnuts, almonds, pistachios, pecans, and peanuts. Try peanut butter on celery for a fresh and satisfying snack, or add walnuts or pecans to your oatmeal or granola mix.
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. One of the simplest ways to lose weight, improve blood sugar control, and reduce triglycerides (a type of fat in the blood) is to avoid these types of beverages. The Dietary Guidelines for Americans state that replacing total fat with overall carbohydrates does not lower cardiovascular disease risk. On the other hand, strong and consistent evidence shows that replacing saturated fat with polyunsaturated fat reduces the risk of heart-health events and related death. Some packaged foods that might seem healthy, such as vegetable- and meat-based meals, may get much of their flavor from high levels of salt, sugar, and fat.
French fries, potato chips, mashed potatoes and popcorn also contain significant amounts of carbohydrate. NIDDK conducts and supports clinical trials in many diseases and conditions, including diabetes. The trials look to find new ways to prevent, detect, or treat disease and improve quality of life. You may worry that having diabetes means giving up foods and drinks you enjoy. The good news is you can still have your favorite foods and drinks, but you might need to have them in smaller portions or enjoy them less often.
White Bread and Pasta
Foods made from refined grains, such as white bread and pasta, are stripped of their fiber and nutrients, causing them to be rapidly digested and converted into sugar. This can lead to a spike in blood sugar levels, making it important to choose whole grain options instead.
Sweetened Cereals
Cereals that are high in sugar can cause a rapid increase in blood glucose levels. Opt for unsweetened or low-sugar cereals and pair them with protein-rich foods to help stabilize blood sugar levels.
Sweet Treats
Desserts and sweets like cakes, cookies, and ice cream are high in sugar and unhealthy fats, making them a poor choice for individuals with high blood sugar. Consider healthier alternatives like fresh fruit or yogurt with nuts instead.
Processed Foods
Processed foods like chips, fast food, and packaged snacks often contain high amounts of added sugars, unhealthy fats, and sodium. These ingredients can wreak havoc on blood sugar levels and overall health, so it’s best to limit consumption of these items.
By avoiding these foods and making healthier choices, you can better manage your blood sugar levels and reduce your risk of developing complications related to high blood sugar. Remember to consult with a healthcare professional or registered dietitian for personalized guidance on managing your condition through diet and lifestyle changes.
