Managing prediabetes often comes down to choosing foods that help regulate blood sugar while avoiding those that cause spikes. Below are 20 foods to avoid if you’re prediabetic, followed by a list of foods to enjoy with tips on incorporating them into your daily meals.
Sugary Beverages
Why: Drinks like soda, sweetened teas, and fruit juices are high in added sugars, leading to rapid blood sugar spikes.
Tip: Opt for water, herbal tea, or sparkling water with a slice of lemon or lime instead.
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White Bread and Pastries
Why: These are refined carbs with a high glycemic index, which can quickly raise blood sugar.
Tip: Swap white bread with whole-grain options like 100% whole-wheat or sprouted-grain bread.
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White Rice
Why: White rice is quickly digested and causes sharp increases in blood glucose.
Tip: Try alternatives like brown rice, quinoa, or cauliflower rice for better blood sugar control.
Vicky Wasik
Potatoes and Potato Products
Why: Potatoes are starchy and can cause blood sugar spikes, especially when fried or mashed.
Tip: Consider using sweet potatoes, which have more fiber and a lower glycemic index.
Molly Watson
Flavored Yogurts
Why: Flavored yogurts often contain high amounts of added sugar.
Tip: Choose plain Greek yogurt and add fresh fruit for natural sweetness.
Alex Huang
Sugary Cereals
Why: Many breakfast cereals are loaded with sugar and low in fiber.
Tip: Opt for high-fiber, low-sugar options like steel-cut oats or unsweetened whole-grain cereal.
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Candy and Sweets
Why: These are high in sugar and can lead to blood sugar spikes.
Tip: For a sweet craving, try a small piece of dark chocolate (70% cocoa or more).
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Fruit Juices
Why: Even 100% fruit juices can cause blood sugar to rise due to concentrated sugars.
Tip: Eat whole fruits instead, which provide fiber to slow down sugar absorption.
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White Pasta
Why: Like white bread, white pasta has a high glycemic index.
Tip: Try whole-grain pasta or alternatives like lentil, chickpea, or zucchini noodles.
Chelsie Craig
Fried Foods
Why: Fried foods like French fries and fried chicken are high in unhealthy fats and calories, leading to insulin resistance.
Tip: Bake or air-fry foods for a healthier option.
Honey and Agave Syrup
Why: Although natural, these sweeteners can still cause blood sugar spikes.
Tip: Use spices like cinnamon or vanilla extract to add flavor without sugar.
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Processed Meats
Why: Processed meats like sausages and hot dogs contain unhealthy fats and added sugars.
Tip: Choose lean protein sources such as chicken, turkey, or plant-based proteins.
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Full-Fat Dairy
Why: Full-fat dairy can contribute to insulin resistance over time.
Tip: Switch to low-fat or plant-based milk options like almond or oat milk.
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Instant Noodles
Why: These are often high in refined carbs, unhealthy fats, and sodium.
Tip: Look for whole-grain noodles or use spiralized veggies.
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Flavored Coffee Drinks
Why: These can be high in sugar, especially when topped with syrups and whipped cream.
Tip: Choose plain coffee or use almond or soy milk with a sprinkle of cinnamon.
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Ice Cream
Why: Ice cream is high in sugar and can cause a significant rise in blood glucose.
Tip: Try a small portion of frozen yogurt or blend frozen fruit for a natural treat.
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Granola Bars
Why: Many granola bars contain added sugars and lack fiber.
Tip: Choose high-fiber, low-sugar options or make homemade bars with nuts and oats.
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Energy Drinks
Why: These are high in sugar and caffeine, which can lead to blood sugar fluctuations.
Tip: Drink green tea or herbal teas for a gentler energy boost.
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Alcoholic Beverages
Why: Alcohol can affect blood sugar control, especially sweet cocktails.
Tip: Stick to moderation, and opt for lower-sugar options like dry wine.
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Prepackaged Snacks
Why: Many packaged snacks are high in sugar, salt, and unhealthy fats.
Tip: Keep nuts, seeds, and fresh fruit on hand for a healthier snack
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