Food to Avoid with Diabetes
Think Twice Before Eating These Foods
At Diabetic Living, we believe that eating with diabetes doesn't have to mean deprivation, starvation, or bland and boring foods. However, some foods really are best left on the table or in the store. Everyone -- with diabetes or without -- would be wise to avoid or limit the foods on this list because they are high in saturated fat, sodium, calories, or carbs, or might contain trans fats. High amounts of sodium and saturated fat can lead to heart disease, while excess sugars, high carb counts, and added calories can cause unwanted weight gain and blood sugar spikes.
If you see some of your favorite foods on this list, don't despair: We've picked healthier options for you to choose from that taste great. So you can have your fries and eat them, too -- provided they're baked rather than deep-fat fried.
Nachos
You walk into a restaurant and you're feeling starved. A quick scan of the menu and there they are: nachos, one of your favorites. You order them as an appetizer and also order a meal. Unfortunately, most restaurant nacho orders equate to and often exceed an entire meal's worth of calories, carbs, and fat. For example, a regular order of Chili's Classic Nachos has 830 calories, 59 grams of fat, and 39 grams of carb.
Coffee Drinks
A simple cup of joe with a little milk or even half-and-half can be a low-calorie beverage perfect for a person with diabetes. But many coffee-shop drinks rival decadent desserts for their high calorie, carb, and fat contents. For example, a 16-ounce Starbuck's White Chocolate Mocha (with whipped cream and 2 percent milk) comes in at 470 calories and 63 grams of carb. Similarly, a medium Dunkaccino contains 350 calories, while the large size has almost 500 calories.
Biscuits and Sausage Gravy
Sometimes known as the bad boy on the breakfast buffet, traditional biscuits and gravy is indeed high in calories, fat (particularly saturated fat), and sodium. For example, the McDonald's Biscuit and Gravy* entree has 570 calories and 13 grams of saturated fat.
That amount of saturated fat may not sound like too much, but consider that the American Diabetes Association suggests eating less than 7 percent of calories from saturated fat -- and for most people, this is about 15 grams of saturated fat per day. Similarly, Bob Evans' Sausage Gravy* recipe has 1,828 milligrams of sodium, exceeding the ADA's recommended 1,500-milligram maximum per day.
Battered Fish Dinners
Fish: It's always a safe choice when managing your weight and diabetes, right? It all depends on the preparation and the sides. A typical breaded-fish meal, complete with sides such as fries, hush puppies, and coleslaw, is simply best to avoid. The culprits are just about everything. For example, a typical platter with two deep-fried fish fillets, hush puppies, fries, and slaw comes to a total of more than 1,300 calories, 84 grams of fat, 113 grams of carb, and a whopping 3,000 milligrams of sodium. That's double the suggested meal carb level of 45-60 grams for many people with diabetes and the recommended 1,500-milligram daily maximum for sodium.
Can eating fish prevent diabetic neuropathy?
Another way to look at these dinners is through the lens of the plate method for meal planning: The goal is to fill half your plate with nonstarchy veggies, a quarter of your plate with a starch, and the remaining quarter with a meat or other protein source. Typical fish platters, with an emphasis on hefty protein and starch components, are the opposite of what promotes a healthy you.
Fruit Juice Beverages
Fruit beverages make our list of worst foods for diabetes because they can be high in calories and sugar. For example, Minute Maid Enhanced Pomegranate Blueberry 100% Juice Blend* has 29 grams of sugar, 130 calories, and 31 grams of carbohydrate in an 8-ounce serving. Minute Maid does offer a line of low-calorie juice drinks with 2 grams of sugar or less per 8-ounce serving.
Deep-Fried Chinese Entrees
You want to make smart food selections when you're out and about, so you think: Asian? Check. Chicken? Check.
Not so fast. While some Asian chicken dishes are great choices, you're best taking a pass on items such as deep-fried orange chicken with white rice. This breaded chicken swimming in sauce typically comes in at more than 400 calories and 43 grams of carb per serving, and that's without the steamed white rice, which can often add another 200 calories and 44 grams of carb in a typical 1-cup serving. Also, this type of dish usually comes without vegetables.
Cinnamon Rolls
One of the most tempting smells in the mall or airport is freshly baked cinnamon rolls. But before you succumb, take a deep breath of fresh air and consider that a typical "mall" cinnamon roll contains more than 800 calories and 120 grams of carb -- well over the 45-60 grams of carb suggested for an entire meal for the majority of people with diabetes. Sometimes even a homemade cinnamon roll can be over the top. For example, Crowd-Pleaser Cinnamon Rolls with Cream Cheese Icing from BHG.com has 427 calories and 62 grams of carb per roll. With a few ingredient tweaks, you can save carbs and calories and use more healthful ingredients, such as rolled oats and whole grain or whole wheat flour.
Restaurant French Fries
It's no surprise that this fast-food staple is on our list. French fries are loaded with saturated fat, sodium, and calories. Although most fast-food restaurants now offer trans-fat-free fries, that doesn't make them good for you. Here's a look at the nutritional breakdown for an order of large fries from three fast-food chains.
Purchased Cookies
That cookie with all the sprinkles or chocolate chips could be hiding trans fats. Butter, high-fructose corn syrup, shortening, margarine, and partially hydrogenated or hydrogenated oils are the biggest saturated fat and trans fat contributors, and they can also pile on calories and carbs. The U.S. Food and Drug Administration cites the following foods that can harbor trans fats.
Fried Chicken
Fried chicken is another restaurant staple and all-time favorite comfort food that should be avoided. Frying the chicken adds significant carbs, calories, sodium, and fat -- it turns a good protein choice into a healthy-meal deal-breaker.
Here's a look at the nutritional breakdown for a fried chicken breast versus a grilled chicken breast from a leading chicken restaurant?
Purchased Pie
Thinking about ordering a piece of French silk pie for dessert? That one slice can pack up to 650 calories, 46 grams of fat, and 52 grams of carb at a restaurant such as Village Inn.* What about the frozen variety you might be tempted to grab while grocery shopping? It would be wise to check the food label before putting it in your cart.
Purchased Smoothies
If you're looking for healthier options at the drive-through window, a fruit smoothie might seem like a good choice. Filled with fruit and sold at colorful, fresh-looking hot spots, smoothies seem like great snacks or lunch choices. Unfortunately, what you don't see is added sugar and extra-large portion sizes.
For example, the Strawberry Whirl Jamba Juice Smoothie* has 46 grams of sugar, 220 calories, and 54 grams of carb in a 16-ounce serving. Although it's fat-free and gives you 90 percent of your daily value of vitamin C, the cons outweigh the pros for this fruit smoothie.
Processed Lunch Meat
Think making a sandwich for lunch is a safe bet? Unfortunately, processed lunch meat is full of sodium. Read the nutrition labels printed on the packages you buy in the store, or ask a deli attendant to tell you the nutrition information for fresh-sliced meat.
Some cold cuts are low in fat, such as Oscar Meyer Deli Fresh Honey Ham;* it's 98 percent fat-free, but it packs a sodium overload with 650 milligrams in one serving.
Cut sodium by slicing meat you've roasted at home or by asking your deli for meats lower in sodium. Enjoy sandwiches for lunch or dinner by following our healthy sandwich recipes, made specifically for people with diabetes.
Tip: Be aware of the sandwich toppings that turn a healthy sandwich into a carb and fat disaster. Find tips on free foods to dress your sandwich, such as spinach, cucumbers, and mustard.
Restaurant Hamburgers
Big, cheesy hamburgers can be high in saturated fat, the leading factor in high cholesterol levels. However, there is no need to cut out saturated fat completely -- the American Heart Association recommends limiting saturated fat to 7 percent of your total daily calories.
Most restaurant chains post their foods' nutrition information online or at their business locations. It's a good idea to check out a restaurant's website before eating there so you'll be better prepared to make smart food choices. If a restaurant's nutrition information isn't available, ask the staff about lighter menu options. Here's a look at the nutritional breakdown for a basic hamburger from three fast-food chains?
Purchased Doughnuts and Baked Goods
Commercially made baked goods, such as muffins, pastries, and doughnuts, make our list of foods to avoid because of their high calorie, sugar, and fat contents, plus some contain trans fats. For example, one glazed cake doughnut from Dunkin' Donuts* has 360 calories, 22 grams of fat, 10 grams of saturated fat, 44 grams of carb, and 19 grams of sugar.
Be sure to check food labels and look for fat-free, sugar-free, or reduced-sugar varieties. However, the best way to control what you eat is to make it yourself.
Frozen Meals
Frozen meals are convenient, but their high sodium and fat contents can make them unhealthy choices for everyone in your family. If you do buy a frozen meal when you're in a fix for dinner, try these tips:
Regular Soft Drinks
Sugar-laden soda can derail your healthy meal plan and spike blood sugar levels. Every 4 grams of sugar equals 1 teaspoon, so if your drink has 30 grams of sugar, that's equal to consuming 7.5 teaspoons of sugar!
Beverages with high sugar content not only add calories and carbs, but they may cause weight gain. Of course, there are diet versions of many drinks that are made with artificial sweeteners (sugar substitutes) and other healthier alternatives, such as sparkling water with fruit.
Purchased Cakes
Dessert is not off-limits for people with diabetes, but some desserts are better choices than others. Would you still eat that tempting piece of cake if you knew it had 2 grams of trans fats and 25 grams of sugar in one small serving? Many commercially baked cakes, such as those sold by Pepperidge Farm,* contain trans fats, which can lead to high cholesterol and risk of cardiovascular disease.
Portion and moderation are the keys to enjoying a sweet treat and taking care of your diabetes. And if you can have your cake and eat it, too, with better-for-you ingredients, you win!
Tip: There is no recommendation for any percentage of trans fat as part of your daily calories. Avoiding all trans fats can help lower cholesterol.
Frozen Pizza
Pizza ranks high among favorite foods in the United States. It's delicious, it's convenient, and you can eat it with your hands -- plus, it's an icon of football games, birthday parties, and movie nights. The downside is that many commercially made pizzas are full of calories that can blow a meal plan in one slice.
Tip: Some frozen pizzas are three or more servings but look like just one or two -- keep that in mind when assessing the nutrition information. Buy a veggie pizza or doctor up a plain one with fresh herbs and your favorite veggies.
Milk Shakes
Rich, thick milk shakes from sit-down restaurants or fast-food joints are loaded with sugar and calories, but they also could be hiding bad-for-your-heart trans fats.
Why and how you can eat sugar.
For example, a 16-ounce chocolate milk shake at A&W Restaurant* has 700 calories, 1 gram of trans fat (with 29 grams of total fat), and 100 grams of carb. Topping it with whipped cream adds more calories and sugar to your meal.
Restaurant Pizza
Take-out pizza is a go-to meal for many families. But pizza from a restaurant or take-out spot is just as bad as the frozen stuff. Here's a tip: Cut sodium, fat, and calories by choosing a thin-crust pizza with veggies or lean meats like ham or chicken, and resist extra cheese.
Think Twice Before Eating These Foods
At Diabetic Living, we believe that eating with diabetes doesn't have to mean deprivation, starvation, or bland and boring foods. However, some foods really are best left on the table or in the store. Everyone -- with diabetes or without -- would be wise to avoid or limit the foods on this list because they are high in saturated fat, sodium, calories, or carbs, or might contain trans fats. High amounts of sodium and saturated fat can lead to heart disease, while excess sugars, high carb counts, and added calories can cause unwanted weight gain and blood sugar spikes.
If you see some of your favorite foods on this list, don't despair: We've picked healthier options for you to choose from that taste great. So you can have your fries and eat them, too -- provided they're baked rather than deep-fat fried.
Nachos
You walk into a restaurant and you're feeling starved. A quick scan of the menu and there they are: nachos, one of your favorites. You order them as an appetizer and also order a meal. Unfortunately, most restaurant nacho orders equate to and often exceed an entire meal's worth of calories, carbs, and fat. For example, a regular order of Chili's Classic Nachos has 830 calories, 59 grams of fat, and 39 grams of carb.
Coffee Drinks
A simple cup of joe with a little milk or even half-and-half can be a low-calorie beverage perfect for a person with diabetes. But many coffee-shop drinks rival decadent desserts for their high calorie, carb, and fat contents. For example, a 16-ounce Starbuck's White Chocolate Mocha (with whipped cream and 2 percent milk) comes in at 470 calories and 63 grams of carb. Similarly, a medium Dunkaccino contains 350 calories, while the large size has almost 500 calories.
Biscuits and Sausage Gravy
Sometimes known as the bad boy on the breakfast buffet, traditional biscuits and gravy is indeed high in calories, fat (particularly saturated fat), and sodium. For example, the McDonald's Biscuit and Gravy* entree has 570 calories and 13 grams of saturated fat.
That amount of saturated fat may not sound like too much, but consider that the American Diabetes Association suggests eating less than 7 percent of calories from saturated fat -- and for most people, this is about 15 grams of saturated fat per day. Similarly, Bob Evans' Sausage Gravy* recipe has 1,828 milligrams of sodium, exceeding the ADA's recommended 1,500-milligram maximum per day.
Battered Fish Dinners
Fish: It's always a safe choice when managing your weight and diabetes, right? It all depends on the preparation and the sides. A typical breaded-fish meal, complete with sides such as fries, hush puppies, and coleslaw, is simply best to avoid. The culprits are just about everything. For example, a typical platter with two deep-fried fish fillets, hush puppies, fries, and slaw comes to a total of more than 1,300 calories, 84 grams of fat, 113 grams of carb, and a whopping 3,000 milligrams of sodium. That's double the suggested meal carb level of 45-60 grams for many people with diabetes and the recommended 1,500-milligram daily maximum for sodium.
Can eating fish prevent diabetic neuropathy?
Another way to look at these dinners is through the lens of the plate method for meal planning: The goal is to fill half your plate with nonstarchy veggies, a quarter of your plate with a starch, and the remaining quarter with a meat or other protein source. Typical fish platters, with an emphasis on hefty protein and starch components, are the opposite of what promotes a healthy you.
Fruit Juice Beverages
Fruit beverages make our list of worst foods for diabetes because they can be high in calories and sugar. For example, Minute Maid Enhanced Pomegranate Blueberry 100% Juice Blend* has 29 grams of sugar, 130 calories, and 31 grams of carbohydrate in an 8-ounce serving. Minute Maid does offer a line of low-calorie juice drinks with 2 grams of sugar or less per 8-ounce serving.
Deep-Fried Chinese Entrees
You want to make smart food selections when you're out and about, so you think: Asian? Check. Chicken? Check.
Not so fast. While some Asian chicken dishes are great choices, you're best taking a pass on items such as deep-fried orange chicken with white rice. This breaded chicken swimming in sauce typically comes in at more than 400 calories and 43 grams of carb per serving, and that's without the steamed white rice, which can often add another 200 calories and 44 grams of carb in a typical 1-cup serving. Also, this type of dish usually comes without vegetables.
Cinnamon Rolls
One of the most tempting smells in the mall or airport is freshly baked cinnamon rolls. But before you succumb, take a deep breath of fresh air and consider that a typical "mall" cinnamon roll contains more than 800 calories and 120 grams of carb -- well over the 45-60 grams of carb suggested for an entire meal for the majority of people with diabetes. Sometimes even a homemade cinnamon roll can be over the top. For example, Crowd-Pleaser Cinnamon Rolls with Cream Cheese Icing from BHG.com has 427 calories and 62 grams of carb per roll. With a few ingredient tweaks, you can save carbs and calories and use more healthful ingredients, such as rolled oats and whole grain or whole wheat flour.
Restaurant French Fries
It's no surprise that this fast-food staple is on our list. French fries are loaded with saturated fat, sodium, and calories. Although most fast-food restaurants now offer trans-fat-free fries, that doesn't make them good for you. Here's a look at the nutritional breakdown for an order of large fries from three fast-food chains.
Purchased Cookies
That cookie with all the sprinkles or chocolate chips could be hiding trans fats. Butter, high-fructose corn syrup, shortening, margarine, and partially hydrogenated or hydrogenated oils are the biggest saturated fat and trans fat contributors, and they can also pile on calories and carbs. The U.S. Food and Drug Administration cites the following foods that can harbor trans fats.
Fried Chicken
Fried chicken is another restaurant staple and all-time favorite comfort food that should be avoided. Frying the chicken adds significant carbs, calories, sodium, and fat -- it turns a good protein choice into a healthy-meal deal-breaker.
Here's a look at the nutritional breakdown for a fried chicken breast versus a grilled chicken breast from a leading chicken restaurant?
Purchased Pie
Thinking about ordering a piece of French silk pie for dessert? That one slice can pack up to 650 calories, 46 grams of fat, and 52 grams of carb at a restaurant such as Village Inn.* What about the frozen variety you might be tempted to grab while grocery shopping? It would be wise to check the food label before putting it in your cart.
Purchased Smoothies
If you're looking for healthier options at the drive-through window, a fruit smoothie might seem like a good choice. Filled with fruit and sold at colorful, fresh-looking hot spots, smoothies seem like great snacks or lunch choices. Unfortunately, what you don't see is added sugar and extra-large portion sizes.
For example, the Strawberry Whirl Jamba Juice Smoothie* has 46 grams of sugar, 220 calories, and 54 grams of carb in a 16-ounce serving. Although it's fat-free and gives you 90 percent of your daily value of vitamin C, the cons outweigh the pros for this fruit smoothie.
Processed Lunch Meat
Think making a sandwich for lunch is a safe bet? Unfortunately, processed lunch meat is full of sodium. Read the nutrition labels printed on the packages you buy in the store, or ask a deli attendant to tell you the nutrition information for fresh-sliced meat.
Some cold cuts are low in fat, such as Oscar Meyer Deli Fresh Honey Ham;* it's 98 percent fat-free, but it packs a sodium overload with 650 milligrams in one serving.
Cut sodium by slicing meat you've roasted at home or by asking your deli for meats lower in sodium. Enjoy sandwiches for lunch or dinner by following our healthy sandwich recipes, made specifically for people with diabetes.
Tip: Be aware of the sandwich toppings that turn a healthy sandwich into a carb and fat disaster. Find tips on free foods to dress your sandwich, such as spinach, cucumbers, and mustard.
Restaurant Hamburgers
Big, cheesy hamburgers can be high in saturated fat, the leading factor in high cholesterol levels. However, there is no need to cut out saturated fat completely -- the American Heart Association recommends limiting saturated fat to 7 percent of your total daily calories.
Most restaurant chains post their foods' nutrition information online or at their business locations. It's a good idea to check out a restaurant's website before eating there so you'll be better prepared to make smart food choices. If a restaurant's nutrition information isn't available, ask the staff about lighter menu options. Here's a look at the nutritional breakdown for a basic hamburger from three fast-food chains?
Purchased Doughnuts and Baked Goods
Commercially made baked goods, such as muffins, pastries, and doughnuts, make our list of foods to avoid because of their high calorie, sugar, and fat contents, plus some contain trans fats. For example, one glazed cake doughnut from Dunkin' Donuts* has 360 calories, 22 grams of fat, 10 grams of saturated fat, 44 grams of carb, and 19 grams of sugar.
Be sure to check food labels and look for fat-free, sugar-free, or reduced-sugar varieties. However, the best way to control what you eat is to make it yourself.
Frozen Meals
Frozen meals are convenient, but their high sodium and fat contents can make them unhealthy choices for everyone in your family. If you do buy a frozen meal when you're in a fix for dinner, try these tips:
Regular Soft Drinks
Sugar-laden soda can derail your healthy meal plan and spike blood sugar levels. Every 4 grams of sugar equals 1 teaspoon, so if your drink has 30 grams of sugar, that's equal to consuming 7.5 teaspoons of sugar!
Beverages with high sugar content not only add calories and carbs, but they may cause weight gain. Of course, there are diet versions of many drinks that are made with artificial sweeteners (sugar substitutes) and other healthier alternatives, such as sparkling water with fruit.
Purchased Cakes
Dessert is not off-limits for people with diabetes, but some desserts are better choices than others. Would you still eat that tempting piece of cake if you knew it had 2 grams of trans fats and 25 grams of sugar in one small serving? Many commercially baked cakes, such as those sold by Pepperidge Farm,* contain trans fats, which can lead to high cholesterol and risk of cardiovascular disease.
Portion and moderation are the keys to enjoying a sweet treat and taking care of your diabetes. And if you can have your cake and eat it, too, with better-for-you ingredients, you win!
Tip: There is no recommendation for any percentage of trans fat as part of your daily calories. Avoiding all trans fats can help lower cholesterol.
Frozen Pizza
Pizza ranks high among favorite foods in the United States. It's delicious, it's convenient, and you can eat it with your hands -- plus, it's an icon of football games, birthday parties, and movie nights. The downside is that many commercially made pizzas are full of calories that can blow a meal plan in one slice.
Tip: Some frozen pizzas are three or more servings but look like just one or two -- keep that in mind when assessing the nutrition information. Buy a veggie pizza or doctor up a plain one with fresh herbs and your favorite veggies.
Milk Shakes
Rich, thick milk shakes from sit-down restaurants or fast-food joints are loaded with sugar and calories, but they also could be hiding bad-for-your-heart trans fats.
Why and how you can eat sugar.
For example, a 16-ounce chocolate milk shake at A&W Restaurant* has 700 calories, 1 gram of trans fat (with 29 grams of total fat), and 100 grams of carb. Topping it with whipped cream adds more calories and sugar to your meal.
Restaurant Pizza
Take-out pizza is a go-to meal for many families. But pizza from a restaurant or take-out spot is just as bad as the frozen stuff. Here's a tip: Cut sodium, fat, and calories by choosing a thin-crust pizza with veggies or lean meats like ham or chicken, and resist extra cheese.
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