White Bread:
Refined starches — white bread, white rice, white pasta, and anything made with white flour — act a lot like sugar once the body starts to digest them. Therefore, just like sugar, refined starches interfere with glucose control and should be avoided by those with diabetes. Whole grains are a better choice because they’re richer in fiber and generally cause a slower, steadier rise in blood sugar.  While it may not be practical to avoid these entirely, all of the time, the goal is to try because they are not going to help you achieve your diabetes health goals.

French Fries:
Overdoing it on greasy, fried foods can lead to weight gain and wreak havoc on your blood sugar. French fries, potato chips, and doughnuts are particularly bad choices for diabetics because they’re made with carb-heavy, starchy ingredients, which can cause blood glucose levels to shoot up. Fried foods soak up tons of oil, leading to lots of extra calories — and some, like fried chicken and many fried appetizers, are coated in breading which increases the calorie count even more.

 

White Rice:
Studies have shown that each plate of white rice eaten in a day - on a regular basis - raises the risk of diabetes by 11 per cent in the overall population. It is sobering to think that a bowl of white rice has the carbohydrate content of two cans of soda. The carbohydrates in white rice are easily broken down to sugar in the body and leads to spikes in blood glucose. Since rice is a staple element of Arab and Asian diets, it is important to reduce intake and to add healthier options such as unrefined brown rice to the diet.

 

Pancakes and Syrup:
A plate of pancakes with syrup is a total carb explosion and one of the absolute worst breakfast choices for someone with diabetes. Most pancakes are jumbo-sized and made with junky white flour, so downing a stack of three large flapjacks can be the equivalent of eating seven slices of white bread! Of course, the toppings make matters worse. This starch-and-sugar overload will send your blood sugars into a tailspin (not to mention, help you pack on the pounds).

 

Fruit Juice:
While whole fruits are a healthy, fiber-rich carbohydrate option for diabetics, the same can’t be said for fruit juice. They may offer more nutritional benefit than soda and other sugary drinks, but fruit juices — even 100 percent fruit juices — are chock full of fruit sugar, and therefore cause a sharp spike in blood sugar. Skipping the glass of juice and opting for the fiber-packed whole fruit counterpart will help you maintain healthy blood sugar levels and fill you up on fewer calories, aiding in weight loss. For a refreshing and healthy drink alternative, choose zero-calorie plain or naturally-flavored seltzer and jazz it up with a wedge of lemon or lime.