Fresh vegetables on one side, with chips, soda, cookies, pasta and white bread on the other

Foods to Avoid With Diabetes: What to Limit and What to Swap

Key Takeaways

  • US guidance asks people with diabetes to minimize red meat, sweets, sugary drinks, refined grains and processed foods, not to ban them.[1]
  • Each daily serving of a sugary drink was linked with an 18% higher chance of developing type 2 diabetes in adults who did not have it.[2]
  • Whole grains were linked with a smaller risk of type 2 diabetes, while refined grains showed no clear link either way.[3]
  • People who ate the most ultra-processed food had a 46% higher rate of type 2 diabetes than those who ate the least.[4]
  • You do not have to give these foods up completely, and the NHS says to improve your diet slowly if that feels hard.[5]

The foods to avoid with diabetes are mostly foods to limit, not foods to ban. The American Diabetes Association asks people with diabetes to minimize red meat, sugar-sweetened drinks, sweets, refined grains, and processed and ultra-processed foods.[1] That is a pattern, not a blacklist. This article goes through each group, shows what the studies found and what they did not, and ends with simple swaps. This guide is general education. If you use insulin or other glucose medicines, follow the plan your diabetes team gave you.

Which foods to avoid with diabetes do the guidelines name?

The 2026 American Diabetes Association standards say to minimize red meat, sugar-sweetened drinks, sweets, refined grains, and processed and ultra-processed foods.[1] UK advice is close. The NHS says not to eat too much processed food high in salt and sugar, such as bacon, chips, cheese, sweets and biscuits.[5]

Diabetes UK names white bread, white rice and highly processed cereals as refined carbohydrates. It suggests high-fibre wholegrain foods instead.[6] The ADA also advises under 2,300 mg (0.08 oz) of sodium a day, and Diabetes UK advises a maximum of 6 g (0.21 oz) of salt (about one teaspoon) a day.[1][6]

One caution first. Most studies below followed adults who did not have diabetes at the start. They show a link with developing type 2 diabetes later, not proof of cause.

Foods to limit at a glance

Item. What the evidence says. Practical point.
Sugary drinks.[2] Each daily serving was linked with an 18% higher chance of type 2 diabetes (95% CI 9% to 28%). It was 13% after adjusting for body fat.[2] Swap for water, plain milk, or tea or coffee without sugar.[6]
Refined grains and white rice.[3][7] Whole grains were linked with a 32% smaller risk per 3 servings a day (RR 0.68). Refined grains as a group showed no clear link (RR 0.95).[3] White rice was linked with a 55% higher risk in Asian populations. In Western populations it was 12% higher and not statistically significant.[7] Choose wholegrain bread and oats more often. Go easy on white bread and white rice.[6]
Ultra-processed foods.[4][8] The highest fifth of intake had a hazard ratio of 1.46 for type 2 diabetes in three US cohorts (95% CI 1.39 to 1.54).[4] A pooled analysis found 12% higher risk at moderate intake and 31% at high intake.[8] Not all of them behave alike. Dark and whole-grain breads were linked with a smaller risk.[4]
Red and processed meat.[9] Risk of type 2 diabetes was 15% higher per 50 g (1.8 oz) a day of processed meat. It was 10% higher per 100 g (3.5 oz) a day of unprocessed red meat.[9] Diabetes UK links red and processed meat with heart problems and cancers, so go easy on ham, bacon, sausages, beef and lamb.[6]
Fruit juice.[10] Juice overall showed no significant link (RR 1.06). Juice that was not 100% fruit was linked with a 15% higher risk (RR 1.15).[10] Keep juice or smoothies to one small glass of 150 mL (5 fl oz) a day.[11]

Which foods spike blood sugar the most?

No guideline or study we reviewed ranks single foods by how much they spike blood sugar. Lists of the worst foods for blood sugar look tidy but have nothing behind them. What we can compare is carbohydrate per 100 g (3.5 oz). White bread has 49.4 g (1.74 oz), cooked white rice 28.2 g (0.99 oz) and regular cola 10.4 g (0.37 oz).[12]

Foods that spike blood sugar also depend on the portion and your own body. Some people test with a meter to see their own pattern, and our guide to self-monitoring explains how. For the basics, see carbohydrates and blood sugar.

Carbohydrate and fibre in common foods

This table compares carbohydrate and fibre per 100 g (3.5 oz). It is not a ranking of blood sugar spikes.

Food. Per 100 g (3.5 oz). Practical point.
Regular cola.[12] 10.4 g (0.37 oz) carbohydrate, of which 9.94 g (0.35 oz) is sugars. 0 g (0 oz) fibre.[12] Check the label for the carbohydrate in a whole can.[6][12]
White bread.[12] 49.4 g (1.74 oz) carbohydrate and 2.7 g (0.10 oz) fibre.[12] More carbohydrate and less fibre than the wholewheat loaf below.[12]
Wholewheat bread.[12] 42.7 g (1.51 oz) carbohydrate and 6.0 g (0.21 oz) fibre.[12] More than twice the fibre of white bread.[12]
Cooked white rice.[12] 28.2 g (0.99 oz) carbohydrate and 0.4 g (0.01 oz) fibre.[12] Very little fibre, so portion size matters.[6][12]
Cooked lentils.[12] 20.1 g (0.71 oz) carbohydrate and 7.9 g (0.28 oz) fibre.[12] Less carbohydrate and far more fibre than the same weight of rice.[12]

The nearest thing to a ranking is the glycaemic index. A meta-analysis pooled 29 trial comparisons in 1,617 people with diabetes. Low glycaemic index or load diets ended with an HbA1c difference of 0.31 percentage points (about 3.4 mmol/mol) compared with higher ones (95% CI 0.19 to 0.42).[13]

That result is about whole eating patterns, not single foods, and the trials varied a lot. The Diabetes and Nutrition Study Group of the European Association for the Study of Diabetes commissioned and funded the review, with support from the Canadian Institutes of Health Research. One author is part owner and an employee of INQUIS Clinical Research, a contract research firm. Another worked there before and holds a fellowship co-funded by the Canadian Sugar Institute. A third has done consulting for the firm, and the wife of a fourth is a director and partner of it. Several authors also report food industry funding.[13]

Which drinks should people with diabetes avoid?

Picture the fridge shelf. A can of cola sits on one side and a bottle of water on the other. Drinks to avoid with diabetes start with anything sweetened with sugar. The ADA advises replacing sugar-sweetened drinks, including any juices, with water or low-calorie or no-calorie drinks.[1] The size of that link is in the table above.[2]

Diet drinks are not a clear fix either. The same authors judged artificially sweetened drinks and fruit juice unlikely to be healthy alternatives to sugary drinks.[2] The ADA says non-nutritive sweeteners can replace sugar in moderation and for the short term.[1] Our sweeteners guide has more detail.

What about fruit juice?

Diabetes UK says the sugar in fruit juice counts as free sugar, so whole fruit is the better pick.[6] It suggests one small glass of 150 mL (5 fl oz) a day at most.[11] A 2025 meta-analysis of 14 studies found no significant link for juice overall, or for 100% juice. Juice that was not 100% fruit was linked with higher risk.[10] So the case for limiting juice rests on its sugar, not on an established link to diabetes.

What about alcohol?

The NHS advises against drinking more than 14 units a week on a regular basis.[14] The ADA also warns of delayed hypoglycemia, especially for people who use insulin or insulin secretagogues such as a sulfonylurea like gliclazide or glimepiride, and advises checking glucose after drinking.[1] If you take either kind of medicine, ask your GP or primary care team how alcohol fits in. Our guide to low blood sugar covers the warning signs.

Low blood sugar usually means below 4 mmol/L (72 mg/dL) in the UK or below 70 mg/dL (3.9 mmol/L) in the US.[15][16] In the UK, the NHS says to call 999 if someone may have very low blood sugar and is not responding normally or is unconscious, and a glucagon injection is not available or you do not know how to use it, or they have not recovered within 10 minutes of a glucagon injection, or they have been drinking alcohol.[15] In the US, the ADA says to call 911 right away if someone is unconscious and glucagon is not available or no one knows how to use it.[16]

What should you not eat with type 2 diabetes?

People often ask what not to eat with type 2 diabetes, but no official source names a single banned food. The NHS says not to eat too much processed food with lots of salt and sugar.[5] The ADA strongly discourages sugar-sweetened drinks and processed foods high in refined grains and added sugars.[1]

Meat has the biggest dataset. A pooled analysis of 31 cohorts followed 1,966,444 adults without diabetes. Risk was 10% higher per 100 g (3.5 oz) a day of unprocessed red meat. It was 15% higher per 50 g (1.8 oz) a day of processed meat and 8% higher per 100 g (3.5 oz) a day of poultry.[9] These are associations from observational data, and public bodies funded the work.

The NHS names what to eat in their place: fruit, vegetables, wholegrain foods such as wholemeal bread and oats, and pulses such as chickpeas and lentils.[5] For the wider picture, see our post on smart nutrition choices.

Do you have to give up the foods to avoid with diabetes completely?

No. The ADA says there is no one-size-fits-all eating pattern for people with diabetes and that meal planning should be individualized.[1] Diabetes UK calls small practical swaps a good starting point when you cut down on sugar.[6] The NHS says to improve your diet slowly if you find it difficult.[5]

  1. Swap sugary drinks for water, plain milk, or tea and coffee without added sugar.[1][6]
  2. Trade white bread, white rice and sugary cereals for wholegrain bread, oats, brown rice or lentils.[5][6]
  3. Cut back on bacon, sausages, ham and red meat in favour of fish, poultry, eggs, beans and unsalted nuts.[1][6][9]
  4. Keep fruit juice or smoothies to no more than one 150 mL (5 fl oz) glass a day, or choose whole fruit instead.[6][11]
Pro Tip

Change one thing at a time. Pick the drink you have most often and swap it for two weeks before touching anything else. Compare the carbohydrate and sugars per 100 g (3.5 oz) on two labels before you buy. If you use insulin or take a medicine that can cause low blood sugar, talk to your GP or primary care team before you cut carbohydrate or alcohol sharply.[5][6][15]

Questions to ask your diabetes team

  • Which 1 or 2 food or drink swaps would make the biggest difference to my blood glucose and heart health right now?[1][5][6]
  • Since I use insulin or a sulfonylurea such as gliclazide or glimepiride, do we need to adjust my doses before I cut back on sugary drinks or refined carbohydrates?[1][15]
  • How much carbohydrate per meal suits my daily routine and medicines?[1][6]
  • What sodium or salt limit should I aim for given my blood pressure and kidney health?[1][6]

Frequently asked questions

Is fruit juice off limits with diabetes?

Not completely, but keep it small. Diabetes UK suggests no more than one small glass a day of juice or smoothie. That is 150 mL (5 fl oz). The sugar in juice counts as free sugar. Whole fruit is the better choice.[11][6]

Are diet drinks a safe swap for sugary drinks?

Sometimes, for a short time. The ADA says non-nutritive sweeteners can replace sugar if used in moderation and for the short term. A 2015 meta-analysis judged artificially sweetened drinks unlikely to be a healthy alternative to sugary drinks. Water is the usual first choice.[1][2]

Is white rice off limits with type 2 diabetes?

No. In a pooled analysis white rice was linked with a 55% higher risk of type 2 diabetes in Asian populations. In Western populations the link was 12% and not statistically significant. Wholegrain swaps and smaller portions are the practical steps.[7][6]

Can I drink alcohol with diabetes?

Only within limits, and with extra care if you use insulin. The NHS advises no more than 14 units a week on a regular basis. The ADA warns that alcohol can cause delayed hypoglycemia and advises checking glucose afterwards. Ask your GP or primary care team.[14][1]

Where to go next

For more on building steady meals and checking your own response, see:

Note: If you are pregnant, breastfeeding, or considering giving any supplement or herbal product to a child, consult your healthcare provider before making any changes to your diet, supplement routine, or prescribed medications.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before changing your diet, your activity or your medicines, and before starting any supplement.

Sources & References

  1. American Diabetes Association Professional Practice Committee. (2026). 5. Facilitating positive health behaviors and well-being to improve health outcomes: Standards of Care in Diabetes-2026. Diabetes Care, 49(Suppl 1), S89-S131. pubmed.ncbi.nlm.nih.gov/41358898 Funding: none listed on the PubMed record. COI: Duality of interest information for each contributor is available at https://doi.org/10.2337/dc26-SDIS.
  2. Imamura, F., O'Connor, L., Ye, Z., et al. (2015). Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction. BMJ, 351, h3576. pubmed.ncbi.nlm.nih.gov/26199070 Funding: Medical Research Council, NIH and British Heart Foundation grants listed on PubMed. COI: authors declared no relevant competing interests.
  3. Aune, D., Norat, T., Romundstad, P., & Vatten, L. J. (2013). Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. European Journal of Epidemiology, 28(11), 845-858. pubmed.ncbi.nlm.nih.gov/24158434 Funding: Norwegian Cancer Society and World Cancer Research Fund. COI: the authors declare no conflict of interest.
  4. Chen, Z., Khandpur, N., Desjardins, C., et al. (2023). Ultra-processed food consumption and risk of type 2 diabetes: three large prospective U.S. cohort studies. Diabetes Care, 46(7), 1335-1344. pubmed.ncbi.nlm.nih.gov/36854188 Funding: NIH grants listed on PubMed. COI: as stated in the PubMed record.
  5. NHS. Type 2 diabetes: food and keeping active (last reviewed 10 February 2025, accessed 23 October 2026). nhs.uk Funding: not applicable, this is official or charity guidance, not a funded study.
  6. Diabetes UK. 10 ways to eat well with diabetes (accessed 23 October 2026). diabetes.org.uk Funding: not applicable, this is official or charity guidance, not a funded study.
  7. Hu, E. A., Pan, A., Malik, V., & Sun, Q. (2012). White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review. BMJ, 344, e1454. pubmed.ncbi.nlm.nih.gov/22422870 Funding: NIH grants listed on PubMed. COI: all authors completed the Unified Competing Interest form and declared no support from any organisation for the submitted work.
  8. Delpino, F. M., Figueiredo, L. M., Bielemann, R. M., et al. (2022). Ultra-processed food and risk of type 2 diabetes: a systematic review and meta-analysis of longitudinal studies. International Journal of Epidemiology, 51(4), 1120-1141. pubmed.ncbi.nlm.nih.gov/34904160 Funding: CAPES (Brazil). COI: none declared.
  9. Li, C., Bishop, T. R. P., Imamura, F., et al. (2024). Meat consumption and incident type 2 diabetes: an individual-participant federated meta-analysis of 1.97 million adults with 100,000 incident cases from 31 cohorts in 20 countries. The Lancet Diabetes & Endocrinology. pubmed.ncbi.nlm.nih.gov/39174161 Funding: EU Horizon 2020 and Medical Research Council grants. COI: as stated in the PubMed record.
  10. Lee, C. W., & Myung, S. K. (2025). Consumption of fruit juice and risk of type 2 diabetes mellitus: a systematic review and meta-analysis of prospective cohort studies. American Journal of Medicine, 138(10), 1428-1437. pubmed.ncbi.nlm.nih.gov/40393612 Funding: none listed on the PubMed record. COI: no statement on the PubMed record.
  11. Diabetes UK. Ten tips for healthy eating (accessed 23 October 2026). diabetes.org.uk Funding: not applicable, this is official or charity guidance, not a funded study.
  12. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (fdc.nal.usda.gov), SR Legacy, values per 100 g (3.5 oz) (accessed 23 October 2026): cola, regular, FDC 174852; white bread, FDC 174924; whole-wheat bread, FDC 172688; white rice, cooked, FDC 168878; lentils, cooked, FDC 172421. Funding: not applicable, this is official or charity guidance, not a funded study.
  13. Chiavaroli, L., Lee, D., Ahmed, A., et al. (2021). Effect of low glycaemic index or load dietary patterns on glycaemic control and cardiometabolic risk factors in diabetes: systematic review and meta-analysis of randomised controlled trials. BMJ, 374, n1651. Funding: commissioned and funded by the Diabetes and Nutrition Study Group of the European Association for the Study of Diabetes, with support from the Canadian Institutes of Health Research. COI: the lead author's fellowship was part funded by the Canadian Sugar Institute and she previously worked at INQUIS Clinical Research. Another author is part owner and an employee of INQUIS. Other authors report grants and fees from food industry bodies. pubmed.ncbi.nlm.nih.gov/34348965
  14. NHS. The risks of drinking too much (accessed 23 October 2026). nhs.uk Funding: not applicable, this is official or charity guidance, not a funded study.
  15. NHS. Low blood sugar (hypoglycaemia). Accessed 23 October 2026. nhs.uk Funding: not applicable, this is official or charity guidance, not a funded study.
  16. American Diabetes Association. Hypoglycemia (low blood glucose): symptoms and treatment. Accessed 23 October 2026. diabetes.org Funding: not applicable, this is official or charity guidance, not a funded study.
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