What Foods to Avoid with Diabetes—And What to Eat Instead

Consuming complex carbohydrates can also support microbiome health, which can, in turn, improve blood-sugar regulation, says Palinski-Wade. “Fiber is really food for the good bacteria in our guts.”

Protein

Protein not only helps to slow down digestion and blunt blood-sugar spikes, it also helps build lean muscle mass—another tool for managing blood glucose. “Having good muscle mass can help regulate insulin sensitivity and how glucose is stored in your muscles,” says Routhenstein. She recommends getting 1.2 grams of protein per kilogram of body weight per day. (Multiply your body weight in pounds by .54. The result (in grams) is your target.)

Protein is especially important if your healthcare provider has recommended weight loss as part of your diabetes management. “If you’re not getting enough dietary protein as you’re losing weight, you’re at risk of losing lean body mass, which slows down metabolism,” says Palinski-Wade. She recommends getting 20 to 30 percent of your total daily calories from protein to maintain muscle mass.

One type of protein you may want to limit: processed meats, including sausage, hot dogs, and packaged deli meats. “These can be very high in saturated fat, which can impede insulin utilization. Over time, this can weaken the insulin receptor and cause glucose intolerance, contributing to the development of diabetes,” says Routhenstein.

Fats

Given the power of food pairings, healthy fats can be an incredibly useful tool if you’re eating to help manage or prevent diabetes. Pairing a refined carbohydrate with a healthy fat source (olive oil, nuts, or avocados) is good for heart health—and it’s one of the best ways to blunt a sugar spike. One reccomendation that might surprise you: You’re better off choosing full-fat ice cream over fat-free or low-fat versions, says Palinski-Wade. “It’s probably going to taste better and leave you more satisfied, and the fat in the ice cream is going to help lessen the impact of the added sugar,” she says.

Avoid trans fats and saturated fats found in deep-fried foods and processed meats, which can raise cholesterol levels and increase your risk of cardiovascular disease. Opt instead for monounsaturated and polyunsaturated fats found in foods like nuts and seeds, avocados, olive oil, and fatty fish, which is rich in omega-3 fatty acids.

Know what foods to avoid with diabetes

So are there foods you can never, ever eat again after a diabetes diagnosis? The short answer is no. All foods can fit in a healthy diabetic diet, says Moskovitz. “There might be foods a patient needs to eat less of,” Routhenstein says. “But a big part of nutrition management is meeting people where they are.” That means you don’t need to overhaul your entire diet out of the gate, but it’s likely worthwhile to curb your consumption of the following items.

Sugary beverages

With sugary drinks, “there’s virtually no digestion,” says Moskovitz. “It’s almost like injecting your vein with sugar.” Two to cut down on ASAP: soda and fruit juice.

Added sugars

Everyone should consume less sugar, Palinski-Wade says. Her recommendation: Added sugars should make up less than 10 percent of your total daily calorie intake. (One can of soda or a single energy drink can exceed that—and that’s before you take into account the hidden sugars in condiments, salad dressing, and more.)

Alcohol

Pure distilled spirits (think: vodka, gin, tequila, whiskey) don’t contain carbs, but many drinks with alcohol do. Plus, all alcohol can cause inflammation, which can also have a negative impact on blood sugar. “Inflammation stresses the body, which can raise stress hormones, which can in turn raise your blood sugar,” Palinski-Wade says. And increased inflammation can throw your blood-glucose levels off kilter, even if you’re buttoned up on the diet and exercise fronts.