The Worst and Best Foods if You Have Diabetes 

Millions of Americans have diabetes, a group of chronic diseases that affect the way the body uses blood sugar. If you’re one of them, healthy lifestyle changes can prevent blood sugar spikes and reduce your risk of serious health complications like nerve damage (neuropathy) and kidney disease. 

One of the most important changes you can make is eating a healthy, balanced diet. But which foods are best and worst for diabetes?

At Rofé Medical in Boca Raton, Florida, family medicine specialist Dr. Sasson Moulavi and our team specialize in chronic disease management. In recognition of Diabetes Awareness Month this November, we’re exploring the topic of nutrition — specifically, the best and worst foods for diabetes. Here’s what you should know. 

How diet affects diabetes

Before we look at how specific foods help or undermine diabetes management, it’s important to understand the connection between diet and blood sugar.

When you eat something, your body responds based on the nutrients provided. Your blood sugar spikes when you eat foods that are rich in simple carbohydrates (carbs). This is a normal biological response, but if you have diabetes, your body doesn’t use the extra sugar efficiently. If you eat high-carb foods over an extended period, sugar can build up in your blood, increasing your risk of nerve damage, heart disease, and obesity.

While prescription medications, like metformin and insulin, can help lower your blood sugar, so, too, can eating a nutritious diet. This teaches your body to use insulin properly and reduces your risk of long-term complications. However, bad foods can have the opposite effect.

If you aren’t a registered dietitian, knowing which foods are good or bad for your diabetes can be challenging. To make things easier, we’ve highlighted six foods below that can help or hurt your blood sugar.

Worst foods for diabetes

First, let’s explore foods that can harm your blood sugar.

1. Refined starches

Refined starches, like white bread, white rice, and sugary cereals, break down quickly in your digestive tract, causing your blood sugar to skyrocket. The same can be said of flour tortillas, tempura vegetables, and french fries. While you don’t have to avoid them entirely, it’s crucial to keep your consumption of such foods to a minimum. 

2. Sweets

Candy, pudding, and cookies are delicious, but they’re also loaded with sugar. Like refined starches, they cause your blood sugar to spike, increasing the risk of diabetes complications. 

If you have a sweet tooth, avoiding your favorite treats can be challenging, but many sugar-free options exist. We can help you find alternatives that keep your blood sugar in check. 

3. Alcohol

Many people like to drink a beer or glass of wine to wind down after a long day, but for folks with diabetes, alcoholic beverages present risks. Wine and champagne often contain some sugar, but beer doesn’t. So, what’s the problem? It has to do with the way your liver processes alcohol. 

Your liver has two jobs: it stores carbohydrates and releases them into your bloodstream, and it processes toxins from your body. But it isn’t good at doing two things at once. 

So, when you drink, your liver focuses on the alcohol instead of maintaining your blood sugar, which can cause your blood sugar levels to drop (a condition called hypoglycemia).  In severe cases, this can be life-threatening, so as with the other “worst” foods on this list, moderation is key.

Best foods for diabetes

Now, let’s look at some foods that can help your blood sugar.

1.  Leafy greens

Leafy greens, such as spinach, arugula, and kale, are packed with vitamins, minerals, and nutrients. They have a low glycemic index (meaning they won’t spike your blood sugar) and contain lots of fiber, which is proven to improve blood glucose levels. 

2. Fish high in omega-3 fatty acids

Certain fish, like salmon, mackerel, and sardines, are rich in omega-3 fatty acids. These heart-healthy fats improve insulin function, making it easier for your body to use blood sugar effectively. They also reduce the risk of common diabetes-related side effects, including high cholesterol and heart disease. 

3. Berries

Consider eating berries if you’re craving something sweet but worry about your blood sugar. Not only are they naturally sweet, but they also contain antioxidants, vitamins, and potassium. Further, berries have lots of fiber, which slows digestion to help prevent blood sugar spikes.

Your partner in optimal wellness

If you’re struggling to manage your diabetes, our team at Rofé Medical can help. Call 561-849-3000 to reach our office in Boca Raton, Florida, today, or click online to schedule an appointment with our wellness team at your convenience.