Type 2 diabetes is a chronic condition that affects millions of people worldwide. It occurs when there is too much glucose (sugar) in your blood due to the body’s inability to use insulin effectively.

Insulin is a hormone that helps your body use sugar for energy. If you have type 2 diabetes, it’s essential to make dietary changes to control your blood sugar levels. One way to do this is by avoiding certain foods that can spike your blood sugar levels.

In this article, we’ll discuss 30 foods to avoid if you have type 2 diabetes.

1. White Bread

White bread is a refined carbohydrate that can spike your blood sugar levels quickly. It lacks fiber, which slows down digestion and helps control blood sugar levels.

Instead of white bread, try whole-grain bread, which is higher in fiber and slower to digest.

2. Sugary Drinks

Sugary drinks such as soda, energy drinks, and sports drinks can cause a rapid increase in blood sugar levels. They are also high in calories and can contribute to weight gain, which is a risk factor for type 2 diabetes.

Instead of sugary drinks, try water, unsweetened tea, or flavored water without added sugar.

3. Processed Meats

Processed meats such as deli meats, bacon, and sausage contain high levels of salt and preservatives and have been linked to an increased risk of type 2 diabetes. Instead of processed meats, try lean meats such as chicken, turkey, or fish.

4. White Rice

White rice is a refined carbohydrate that can cause a rapid increase in blood sugar levels. It lacks fiber, which helps slow down digestion and control blood sugar levels.

Instead of white rice, try brown rice, which is higher in fiber and slower to digest.

5. Candy

Candy is high in sugar and can cause a rapid increase in blood sugar levels. It’s also high in calories and can contribute to weight gain, which is a risk factor for type 2 diabetes. Instead of candy, try fruit or sugar-free gum.

6. Fried Foods

Fried foods such as french fries, fried chicken, and onion rings are high in calories, unhealthy fats, and refined carbohydrates. They can cause a rapid increase in blood sugar levels and contribute to weight gain.

Instead of fried foods, try grilled or baked foods that are lower in unhealthy fats and carbohydrates.

7. Ice Cream

Ice cream is high in sugar, fat, and calories and can cause a rapid increase in blood sugar levels. Instead of ice cream, try frozen yogurt or a small serving of fruit.

8. White Pasta

White pasta is a refined carbohydrate that can cause a rapid increase in blood sugar levels. It lacks fiber, which helps slow down digestion and control blood sugar levels.

Instead of white pasta, try whole-grain pasta, which is higher in fiber and slower to digest.

9. Cakes and Pastries

Cakes and pastries are high in sugar, fat, and calories and can cause a rapid increase in blood sugar levels. Instead of cakes and pastries, try fruit or a small serving of dark chocolate.

10. Potato Chips

Potato chips are high in calories, unhealthy fats, and refined carbohydrates. They can cause a rapid increase in blood sugar levels and contribute to weight gain. Instead of potato chips, try air-popped popcorn or vegetable chips.

11. Energy Bars

Energy bars are often marketed as a healthy snack, but many of them are high in sugar and refined carbohydrates. Instead of energy bars, try a handful of nuts or a piece of fruit.

12. Sugary Cereals

Sugary cereals are high in sugar and refined carbohydrates and can cause a rapid increase in blood sugar levels. Instead of sugary cereals, try oatmeal or a low-sugar cereal with milk and fruit.

13. Pizza

Pizza is high in refined carbohydrates, unhealthy fats, and sodium, which can cause a rapid increase in blood sugar levels and contribute to weight gain.

Instead of pizza, try a homemade pizza with whole-grain crust, vegetables, and a small amount of cheese.

14. Alcohol

Alcohol can cause a drop in blood sugar levels and lead to hypoglycemia (low blood sugar). It’s also high in calories and can contribute to weight gain, which is a risk factor for type 2 diabetes.

Instead of alcohol, try water, unsweetened tea, or flavored water without added sugar.

15. Fruit Juice

Fruit juice is high in sugar and can cause a rapid increase in blood sugar levels. Instead of fruit juice, try eating a piece of fruit, which contains fiber that helps slow down digestion and control blood sugar levels.

16. High-Calorie Coffee Drinks

High-calorie coffee drinks such as lattes, cappuccinos, and frappuccinos are often loaded with sugar, syrups, and whipped cream. They can cause a rapid increase in blood sugar levels and contribute to weight gain.

Instead of high-calorie coffee drinks, try black coffee or coffee with a small amount of milk or cream.

17. Jam and Jelly

Jam and jelly are high in sugar and can cause a rapid increase in blood sugar levels. Instead of jam and jelly, try fresh fruit or sugar-free jam or jelly.

18. Sweetened Yogurt

Sweetened yogurt is high in sugar and can cause a rapid increase in blood sugar levels. Instead of sweetened yogurt, try plain yogurt with fresh fruit or nuts.

19. Sweetened Tea

Sweetened tea is high in sugar and can cause a rapid increase in blood sugar levels. Instead of sweetened tea, try unsweetened tea or tea sweetened with a low-calorie sweetener.

20. BBQ Sauce

BBQ sauce is often high in sugar and can cause a rapid increase in blood sugar levels. Instead of BBQ sauce, try making your own sauce with low-sugar ingredients or using low-sugar marinades.

21. Honey

Honey is high in sugar and can cause a rapid increase in blood sugar levels. Instead of honey, try a low-calorie sweetener or a small amount of maple syrup.

22. Sweetened Condensed Milk

Sweetened condensed milk is high in sugar and can cause a rapid increase in blood sugar levels. Instead of sweetened condensed milk, try using unsweetened condensed milk or low-fat milk.

23. Chocolate Bars

Chocolate bars are high in sugar and fat and can cause a rapid increase in blood sugar levels. Instead of chocolate bars, try a small serving of dark chocolate, which is lower in sugar and higher in antioxidants.

24. Creamy Salad Dressings

Creamy salad dressings such as ranch and blue cheese are high in calories, unhealthy fats, and sodium. Instead of creamy salad dressings, try oil and vinegar-based dressings or making your own dressings with low-fat ingredients.

25. Coconut Milk

Coconut milk is high in saturated fat and calories and can contribute to weight gain, which is a risk factor for type 2 diabetes. Instead of coconut milk, try using low-fat milk or unsweetened almond milk.

26. Dried Fruit

Dried fruit is high in sugar and can cause a rapid increase in blood sugar levels. Instead of dried fruit, try fresh fruit or a small serving of fruit canned in water.

27. Fruit Cocktail in Syrup

Fruit cocktail in syrup is high in sugar and can cause a rapid increase in blood sugar levels. Instead of fruit cocktail in syrup, try a small serving of fresh fruit or fruit canned in water.

28. Sweetened Applesauce

Sweetened applesauce is high in sugar and can cause a rapid increase in blood sugar levels. Instead of sweetened applesauce, try unsweetened applesauce or a small serving of fresh apples.

29. Granola

Granola is often high in sugar and unhealthy fats and can cause a rapid increase in blood sugar levels. Instead of granola, try low-sugar cereal or oatmeal topped with nuts and fresh fruit.

30. Ketchup

Ketchup is often high in sugar and can cause a rapid increase in blood sugar levels. Instead of ketchup, try using low-sugar condiments such as mustard or salsa.

Conclusion

Making dietary changes is an essential part of managing type 2 diabetes. By avoiding certain foods that can spike your blood sugar levels, you can better control your blood sugar levels and reduce your risk of complications.

Instead, focus on eating a balanced diet that’s high in fiber, lean protein, and healthy fats. Talk to your doctor or a registered dietitian for personalized advice on managing your type 2 diabetes.