In today’s fast-paced world, maintaining healthy blood sugar levels has become an increasing concern for many individuals.

Whether you have been diagnosed with diabetes or are at risk of developing it, understanding the role of diet in managing blood sugar is crucial. Making informed food choices is essential to keep your blood sugar levels in check and prevent complications associated with high blood sugar. This article highlights 30 foods that you should avoid consuming if you have increased blood sugar levels.

1. Sugary Beverages

Sugary beverages like soda, energy drinks, fruit juices, and sweetened coffee drinks may provide a quick burst of energy but can wreak havoc on your blood sugar levels.

These drinks are packed with added sugars and are rapidly absorbed by the body, causing a sharp spike in blood sugar. Opt for water, unsweetened tea, or black coffee instead.

2. Artificial Sweeteners

Although artificial sweeteners seem like a healthy alternative to sugar, they can still impact blood sugar levels.

These sweeteners trick your body into thinking it’s consuming sugar, leading to the release of insulin and potentially causing a drop in blood sugar. Steer clear of artificial sweeteners and opt for natural alternatives like stevia or monk fruit.

3. Processed Snacks

Processed snacks such as chips, crackers, and cookies are typically high in refined carbohydrates and added sugars. These foods quickly elevate blood sugar levels and provide little nutritional value.

Instead, choose healthier snack options like nuts, seeds, or fresh fruits and vegetables.

4. White Bread and Pasta

White bread and pasta are made from refined grains that lack fiber and essential nutrients. They are quickly broken down into sugar in the body, leading to a rapid rise in blood sugar levels.

Opt for whole grain alternatives like whole wheat bread and pasta, which have a lower glycemic index.

5. Sweetened Yogurt

While yogurt can be a nutritious choice, sweetened yogurt often contains high amounts of added sugars. These sugars can cause a sharp increase in blood sugar levels. Choose plain, unsweetened yogurt and add fresh fruits or a drizzle of honey for flavor.

6. Fried Foods

Fried foods like french fries, fried chicken, and doughnuts are typically high in unhealthy fats, calories, and refined carbohydrates. These foods are quickly absorbed by the body, causing blood sugar levels to rise rapidly.

Opt for healthier cooking methods such as baking, grilling, or steaming.

7. Alcohol

Alcoholic beverages can cause a sudden drop or spike in blood sugar levels, depending on the type and quantity consumed. It is important to moderate alcohol intake and choose options like light beer, dry wine, or spirits mixed with sugar-free mixers.

8. Canned Fruits in Syrup

Canned fruits packed in syrup contain high amounts of added sugars, which can lead to a quick rise in blood sugar levels. Instead, choose fresh or frozen fruits without any added sweeteners.

9. Dried Fruits

While dried fruits may seem like a healthy choice, they are concentrated sources of natural sugars. This can cause blood sugar levels to rise rapidly, especially if consumed in large quantities.

If you enjoy dried fruits, consume them in small portions and pair them with a source of protein or healthy fat to slow down the absorption of sugar.

10. Sweetened Breakfast Cereals

Many breakfast cereals are loaded with added sugars, even those marketed as “healthy” options. These cereals can cause a spike in blood sugar levels, leaving you feeling hungry and craving more sugar.

Look for low-sugar or no-added-sugar alternatives like oatmeal or whole grain cereals.

11. Flavored Coffee Creamers

Flavored coffee creamers often contain high amounts of added sugars and unhealthy fats, which can lead to a rapid increase in blood sugar levels. Opt for unsweetened almond milk, coconut milk, or a splash of low-fat milk instead.

12. High-Sugar Sports Drinks

While sports drinks are marketed to replenish electrolytes and energy, they are often loaded with sugars. Unless you are engaging in intense physical activity or endurance training, stick to water to stay hydrated.

13. Canned Soups

Canned soups may be convenient, but they often contain hidden sugars and high levels of sodium. These soups can cause blood sugar spikes and negatively impact your overall health. Opt for homemade soups or choose low-sodium options with no added sugars.

14. Ice Cream

Ice cream is a classic indulgence but can be detrimental to blood sugar levels due to its high sugar and fat content. There are now healthier alternatives available, such as sugar-free or dairy-free ice creams made with natural sweeteners.

15. Fruit Juices

While fruit juices may seem like a healthy choice, they contain high amounts of natural sugars and lack the fiber and other nutrients found in whole fruits. Drinking fruit juice can cause blood sugar levels to rise quickly.

It’s better to consume whole fruits, which provide more fiber and are more satisfying.

16. Honey and Maple Syrup

Although honey and maple syrup are often considered natural sweeteners, they can cause blood sugar levels to rise rapidly. While they can be used in moderation, it’s crucial to be mindful of their impact on your overall sugar intake.

17. High-Sugar Condiments

Condiments like ketchup, barbecue sauce, and sweet chili sauce are often high in added sugars. These condiments can add unnecessary sugar to your meals and cause blood sugar spikes.

Look for alternatives with no added sugars or make your own healthier versions at home.

18. Energy Bars

While energy bars may seem like a convenient snack option, they are often packed with added sugars and unhealthy fats. Always check the labels and opt for bars that are low in added sugars or make your own at home using healthier ingredients.

19. Sugary Breakfast Pastries

Breakfast pastries like doughnuts, muffins, and sweet rolls are loaded with refined carbohydrates and sugars. These treats can quickly raise blood sugar levels and lead to energy crashes later on.

Choose whole grain options or make homemade versions using healthier ingredients like whole wheat flour and natural sweeteners.

20. White Rice

White rice, similar to white bread and pasta, is a refined grain that lacks fiber and essential nutrients. It is broken down into sugar quickly, leading to a rapid increase in blood sugar levels.

Opt for brown rice or other whole grains like quinoa or barley.

21. Sweetened Nut Butters

Nut butters like peanut butter and almond butter are healthy and nutritious choices, but some brands add sugar to enhance the taste. Be sure to select natural or unsweetened varieties to avoid unnecessary spikes in blood sugar levels.

22. Sweetened Iced Tea

Iced tea can be refreshing, but sweetened versions often contain high amounts of added sugars. Opt for unsweetened iced tea or make your own at home using natural sweeteners like stevia or slices of fresh fruit.

23. Fast Food

Most fast food options are high in unhealthy fats, refined carbohydrates, and added sugars. Consuming fast food regularly can lead to weight gain and unstable blood sugar levels.

Opt for homemade meals consisting of lean protein, whole grains, and plenty of vegetables.

24. Sweet Cereals

Sweet cereals, especially those targeted towards children, are usually loaded with added sugars. They provide little nutritional value and can cause blood sugar spikes.

Choose whole grain cereals with no added sugars and add your own natural sweeteners like fresh fruits or a sprinkle of cinnamon.

25. Fruit Yogurts

Flavored fruit yogurts are often high in added sugars and lack the beneficial fiber found in whole fruits. Opt for plain, unsweetened yogurt and add your own fresh fruits or a drizzle of honey for sweetness.

26. Fruit Smoothies

Store-bought fruit smoothies are often packed with added sugars, syrups, and sweetened yogurts. These can cause blood sugar spikes similar to sugary beverages.

Make your own smoothies at home using unsweetened ingredients or opt for green smoothies with leafy greens and low-sugar fruits.

27. Breaded and Fried Meats

Breaded and fried meats like chicken nuggets and breaded fish sticks are often coated in refined breadcrumbs that can cause blood sugar levels to rise rapidly. Choose lean cuts of meat that are grilled or baked without breading.

28. Sweetened Dips and Sauces

Dips and sauces like chocolate, caramel, or fruity sauces are typically high in added sugars. Using these dips can lead to spikes in blood sugar levels. Opt for homemade dips using unsweetened ingredients or choose sugar-free alternatives.

29. High-Sugar Jams and Jellies

Traditional jams and jellies are made with high amounts of sugar. Consuming them can quickly increase blood sugar levels. Look for sugar-free or reduced-sugar options or choose spreads made with natural sweeteners like stevia or fruit purees.

30. Energy Drinks

Energy drinks are commonly loaded with both caffeine and high amounts of added sugars. They provide a temporary energy boost, but the crash that follows can impact blood sugar levels.

Opt for healthier alternatives like green tea or natural fruit-infused water.