Foods That May Affect Your Blood Sugar With Prediabetes or Diabetes

Individuals living with prediabetes or diabetes can still enjoy a wide variety of foods and beverages, but making informed choices is essential for effective blood sugar management. Understanding how specific ingredients influence glucose levels—and practicing moderation—plays a central role in maintaining stable readings.

The items you eat and drink directly impact whether your blood glucose levels remain within the target range recommended by your healthcare team. While this guide highlights general dietary patterns, many people also search specifically for the 5 worst fruits to eat for diabetics to better understand how natural sugars affect glycemic control. Knowing which foods to limit—and which to prioritize—can make daily management significantly easier.

Below, you’ll discover five categories of foods and beverages that may negatively affect blood sugar, along with five healthier options that can support metabolic health when living with prediabetes or diabetes.

What foods are worse for diabetes and prediabetes?

Certain foods and drinks can raise blood glucose and insulin levels while also contributing to inflammation.

Over time, these effects may increase your likelihood of developing prediabetes or diabetes. In turn, these conditions can increase your risk of additional chronic diseases, including heart disease.

Reducing your intake of certain dietary items can help you better control your condition and potentially lower the risk of complications. These include the following:

Foods with added sugars

Cutting back on added sugars is one of the most effective ways to help keep blood glucose levels within a healthy range. Common sources include desserts such as cakes, cookies, pastries, and pies.

The American Heart Association recommends limiting added sugar intake to:

• 25 grams (6 teaspoons) per day for women
• 36 grams (9 teaspoons) per day for men

Reading nutrition labels and identifying hidden sugars—such as syrups and sweeteners added to packaged foods—can be especially helpful for people monitoring carbohydrate intake.

Sugar-sweetened beverages

Sugary drinks tend to provide minimal nutritional value while delivering high amounts of added sugar. Examples include sodas, sweetened coffee beverages, energy drinks, fruit punch, lemonade and similar “-ades,” and certain mixed alcoholic drinks.

Limiting these beverages may help reduce glucose levels, blood fat, and the risk of developing fatty liver disease. Replacing sugary drinks with unsweetened alternatives can significantly improve overall glycemic control.

Foods with saturated fats

High intake of saturated fats may elevate cholesterol levels and increase the likelihood of heart disease. The American Diabetes Association advises that no more than 10% of your total daily calories come from saturated fats.

Foods commonly high in saturated fats include fatty cuts of meat, full-fat dairy products, poultry skin, and oils such as palm and coconut oil. Choosing leaner protein sources and incorporating heart-healthy fats instead can benefit both cardiovascular and metabolic health.

Alcohol

If you have diabetes, limiting or avoiding alcohol may be advisable. Alcohol can interfere with your liver’s ability to release glucose and may also interact with certain medications used to manage diabetes, including Metformin.

Additionally, many alcoholic beverages—especially cocktails—contain substantial amounts of sugar.

Consult your doctor about your alcohol intake. They can determine whether it conflicts with your medications and advise you on how much, if any, is safe for you to consume.

Ultra-processed foods

Ultra-processed foods are often high in added sugars, refined grains, unhealthy fats, sodium, and preservatives.

They frequently contain ingredients you would not typically use in home cooking, such as high fructose corn syrup. Consuming these products regularly significantly increases the risk of developing type 2 diabetes and may worsen insulin resistance over time.

What are the best foods for diabetes and prediabetes?

While some individuals focus on identifying the 5 worst fruits to eat for diabetics, it’s equally important to understand which foods can actively support healthy blood sugar levels. Certain nutrient-dense options are particularly healthy for people managing prediabetes or diabetes:

Fiber-rich foods

Adequate fiber intake can promote fullness and help prevent the energy crashes that often follow sugary meals. Many high-fiber foods also have a low glycemic index (GI), meaning they raise blood glucose more gradually. Examples include non-starchy vegetables, whole grains, legumes, and seeds.

Fiber slows carbohydrate absorption, which can contribute to steadier post-meal glucose levels—an important goal in diabetes management.

Protein-rich foods

Lean protein helps increase satiety and stabilize blood sugar. Suitable options include lean beef, pork, poultry, fish, eggs, tofu, and other plant-based protein sources.

It’s wise to limit or avoid red and processed meat, as these are linked to an increased risk of diabetes, cardiovascular disease, and certain types of cancer.

Fruits

Fruit supplies essential vitamins, minerals, antioxidants, and fiber. Although fruits contain natural sugars and carbohydrates, most have a low to medium GI and can be incorporated into a balanced meal plan.

Portion control and pairing fruit with protein or healthy fats may help prevent rapid glucose spikes. If you’re unsure which options fit best into your plan, you may find guidance in What is the best fruit for diabetics? or explore the 5 best fruits for diabetics for practical suggestions. Understanding both beneficial and less ideal fruit choices can complement your knowledge about the 5 worst fruits to eat for diabetics and support balanced decision-making.

Healthy fats

Dietary fat is necessary for overall health, but the type of fat matters. Sources such as olive oil and avocado provide beneficial monounsaturated fats and can enhance satiety.

Foods rich in omega-3 fatty acids—such as salmon—may also decrease fasting blood sugar, triglycerides, and LDL (bad) cholesterol, supporting both heart and metabolic health.

Unsweetened drinks

Water is an excellent choice, but it’s not your only option. Unsweetened tea and coffee can also be included, provided no sugar is added. Coffee consumption has been associated with a reduced risk of diabetes.

Select plain brewed coffee, espresso, or beverages flavored with low-sugar options to help maintain glucose levels within your target range and reduce the risk of weight gain.

Unsweetened sparkling water and other sugar-free beverages can also provide variety without compromising blood sugar control.

Keep in mind that appropriate food choices may vary depending on whether you have prediabetes, type 1 diabetes, or type 2 diabetes. Individual metabolism and medication regimens also influence dietary needs, making consultation with a healthcare professional or registered dietitian especially valuable.

Why do carbohydrates matter for people with diabetes?

Carbohydrates, protein, and fat are macronutrients that supply energy and support vital bodily functions. Carbohydrates are the body’s primary energy source.

They exist in several forms, including starches, sugars, and fiber. With the exception of fiber, carbohydrates are broken down into glucose in the body.

Insulin, a hormone produced by the pancreas, helps move glucose from the bloodstream into cells, where it can be used for energy.

In type 2 diabetes—which accounts for 90% to 95% of diabetes cases—the body does not efficiently remove glucose from the bloodstream. This results in elevated blood glucose levels.

Persistently high blood glucose prompts the pancreas to produce more insulin. Over time, this increased demand may cause the pancreas to produce less insulin.

For individuals with diabetes, monitoring both the type and quantity of carbohydrates consumed is essential for maintaining stable blood glucose levels and minimizing fluctuations.

Maintaining consistent levels can also reduce the risk of long-term complications, including cardiovascular disease, nerve damage, and kidney disease.

The takeaway

Being diagnosed with prediabetes or diabetes does not require eliminating entire food groups. However, reducing your intake of certain foods—such as those high in added sugars, sugar-sweetened beverages, and ultra-processed items—can support healthier blood glucose levels and lower your risk of additional chronic conditions.

Prioritizing fiber-rich vegetables, lean protein sources like poultry, whole grains, healthy fats, and thoughtfully selected fruits can contribute to more stable glucose control. By understanding both supportive options and the 5 worst fruits to eat for diabetics, you can make balanced, informed dietary decisions.