Close this search box.
Close this search box.

Diet Alert: 10 Worst Foods For Prediabetes

Worst Foods For Prediabetes

Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes.

Over 88 million American adults—more than 1 in 3—are living with prediabetes, according to the CDC. Alarmingly, over 80% of those with prediabetes are unaware they have it.

Left unchecked, prediabetes raises your risk of developing type 2 diabetes, heart disease and stroke. However, eating a healthy diet and making lifestyle changes can help reverse prediabetes and prevent it from progressing into diabetes. To that end, avoiding certain foods is crucial.

In this article, we’ll spotlight the 10 worst foods for prediabetes—foods that can spike blood sugar, promote insulin resistance, weight gain and inflammation. We’ll explain why these items are so detrimental for prediabetics and provide some healthier alternatives. By cutting out or limiting these foods, you can better control your blood sugar and improve your overall health.

The 10 Worst Foods For Prediabetes

  1. Sugar-Sweetened Beverages
  2. White Bread, Bagels, Cookies & Other Refined Carbs
  3. Breakfast Cereals & Pastries
  4. Potato Chips & Other Fried/Processed Foods
  5. White Rice
  6. Fruit Juices
  7. Fatty Processed Meats
  8. Ice Cream & Desserts
  9. Honey, Maple Syrup & Other Syrups
  10. Alcohol

Now let’s take a closer look at why each of these is one of the worst foods for prediabetes:

  1. Sugar-Sweetened Beverages Sodas, sweetened teas, sports drinks and fancy coffee concoctions are absolutely loaded with added sugars and liquid calories. All that sugar causes rapid spikes in blood glucose and insulin levels that prediabetics in particular have trouble processing properly. A 12oz can of Coke has 39g of sugar – nearly 10 teaspoons worth! Sugary beverages are also linked to weight gain, fatty liver disease and other conditions worsening prediabetes.
  2. White Bread, Bagels, Cookies & Other Refined Carbs
    Refined carbohydrates like white flour and added sugars are absorbed very quickly, spiking blood sugar often higher than whole grain or minimally-processed starches. The high glycemic impact of items like white bread, cakes, cookies, doughnuts and other baked goods is particularly detrimental to prediabetes, taxing the body’s insulin response. Their combination of refined carbs and added sugars is a perfect storm.
  3. Breakfast Cereals & Pastries Most popular breakfast cereals and pastries, even the seemingly healthy ones, are full of refined grains and added sugars. A single frosted toaster pastry can contain over 15 grams of sugar! Start your day with foods that spike glucose and insulin, and your entire day’s blood sugar control is thrown off. Opt for high-fiber, low-sugar cereals and breakfasts instead.
  4. Potato Chips & Other Fried/Processed Foods Fried foods like chips and processed snacks not only contain refined carbs that rapidly raise blood glucose, but their high amounts of saturated and trans fats can worsen insulin resistance – a driving factor in prediabetes progression. The combination of carbs, fat and a lack of fiber or protein is disastrous. Opt for air-popped popcorn or nuts instead.
  5. White Rice Despite being more natural than refined grains, white rice is essentially stripped of its fiber, vitamins and minerals during processing. What’s left is concentrated starch, which acts like a refined carb and spikes blood sugar rapidly in prediabetics. Brown, wild or black whole grain rice are much better options.
  6. Fruit Juices While fruits themselves are packed with fiber, vitamins and antioxidants, fruit juices remove all the fiber and concentrate the sugars into a delivery system that rapidly spikes blood sugar. Even “100% fruit juices” can contain as much sugar as sodas, making them one of the worst foods for prediabetes.
  7. Fatty Processed Meats Processed and cured meats like bacon, hot dogs, sausages and cold cuts are extremely high in salt, preservatives and saturated fats. All these factors contribute to inflammation, insulin resistance and worsening prediabetes over time. Stick to lean, unprocessed protein sources instead.
  8. Ice Cream & Desserts Desserts and sweet treats may seem like an obvious no-no for prediabetes due to their high amounts of added sugars, but their combination of fats and refined carbs is an especially toxic combination. The sugar spike, plus inflammation from fats and a lack of fiber or protein, is disastrous for blood glucose control.
  9. Honey, Maple Syrup & Other Syrups While more natural than white sugar or high fructose corn syrup, liquid sweeteners like honey, maple syrup and agave nectar have just as much sugar and glycemic impact. They may offer some modest mineral or antioxidant benefits, but they are still one of the worst foods for prediabetes when consumed in excess. Use sparingly.
  10. Alcohol Alcohol consumption can increase blood sugar levels by impairing the liver’s ability to regulate them. Heavy alcohol use has also been linked to obesity, insulin resistance and pancreatitis—all risk factors for developing prediabetes or progressing into type 2 diabetes. Moderate to heavy drinking is strongly inadvisable.

Top 10 Worst Foods for Prediabetes – Visual Chart

Food Why It’s Detrimental
Sugar-Sweetened Beverages Massive amounts of added sugars, liquid calories
White Bread, Bagels, Cookies, etc. Refined carbs, added sugars rapidly spike blood sugar
Breakfast Cereals & Pastries Refined grains, sugars thrown off blood glucose control
Potato Chips & Fried/Processed Foods Refined carbs, unhealthy fats worsen insulin resistance
White Rice Highly processed, lacks fiber so raises blood sugar rapidly
Fruit Juices Concentrated sugars from fruit but no fiber to control absorption
Fatty Processed Meats Saturated fat, salt, preservatives trigger inflammation, insulin resistance
Ice Cream & Desserts Sugar spike plus inflammatory fats and lack of protein/fiber
Honey, Maple Syrup, Other Liquid Sweeteners Natural sugars and glycemic impact as bad or worse than processed sugars
Alcohol Impairs liver’s ability to regulate blood sugar; promotes insulin resistance

Tips for Beating Prediabetes Through Diet

While knowing which foods to limit or avoid is crucial, beating prediabetes through diet requires an overall healthy eating approach:

  • Focus on high-fiber, nutrient-dense foods like vegetables, fruits, beans, lentils, nuts and seeds to control blood sugar.
  • Choose whole, minimally-processed carb sources like 100% whole grains, starchy veggies and legumes. Avoid refined grains and sugars.
  • Prioritize lean protein sources like chicken, turkey, fish and tofu to keep you full and preserve muscle mass during weight loss.
  • Stay hydrated by drinking water, unsweetened teas, black coffee and low-fat milk or non-dairy milks instead of sugary drinks.
  • Be mindful of portions and incorporate healthy fats from olives, avocados, nuts and fatty fish to promote satiety.
  • Break up sedentary periods by moving around every 30 minutes, and aim for 150+ minutes of moderate activity per week.

Maintaining a calorie deficit and an active lifestyle are essential for losing excess weight and reducing prediabetes risk. However, focusing first on eliminating added sugars and refined carbs while transitioning to a whole food, fiber-rich diet can yield rapid improvements in blood glucose control.

Consistency is Key When Battling Prediabetes

Making wise food choices is one of the most powerful actions you can take to reverse prediabetes and reclaim your health. However, avoiding the worst foods for prediabetes requires commitment and vigilance. Even having one soda, dessert or processed meal can negate an entire day or week’s worth of healthy eating for a prediabetic individual.

That’s why developing an overall sustainable lifestyle – not just temporary dieting – is so crucial. Avoiding the worst foods, filling up on fiber, protein and healthy fats, balancing portions and moving regularly are all keys. It may seem daunting, but research shows these positive habits can slash prediabetes progression risk by 58% and may allow full remission in 2 out of 3 cases.

The bottom line is this: By making educated, disciplined choices to minimize or avoid the 10 worst foods for prediabetes, you can help regulate blood sugar more effectively and prevent or delay developing type 2 diabetes. It simply requires educating yourself on smarter options, removing temptation where possible, and not giving into momentary cravings that could derail your progress. With commitment, you can absolutely reclaim your health.

The stakes are too high and the potential rewards too great to ignore prediabetes any longer. Make simple, lasting tweaks to cut out these 10 worst offenders, and take a proactive step towards lasting wellness today.

Subscribe to Our Newsletter

Related Articles

Top Trending

dickey betts dies at 80
Dickey Betts, Allman Brothers Band Co-Founder, Dies at 80
Earth Day 2024
Planet vs Plastics: Did Earth Day 2024 Spark a Turning Point?
Conquer Your Schedule with Tracking Apps
Conquer Your Schedule with Cutting-edge Tracking Apps
A Comprehensive Experience with Dr. Aravind Bhateja
A Comprehensive Experience at Sparsh Hospital in Bangalore with Dr. Aravind Bhateja
transformers one trailer launch
Transformers One Launches Trailer From Space! The Movie Arrives in September


Most Expensive Handbags for Women in the World
Elegance Redefined: 10 Most Expensive Handbags for Women in the World
Gift Ideas for Men
10 Thoughtful and Unique Gift Ideas for Men Who Have Everything
pohela boishakh 2024
Pohela Boishakh: Celebrating Bengali Culture and Heritage Festivities
Korean Beauty Secrets
10 Korean Beauty Secrets for Youthful Energy: Stay Young & Vibrant
Ancient Philosophers Guide to Happiness
Unlocking Happiness: Timeless Lessons from Ancient Philosophers


dickey betts dies at 80
Dickey Betts, Allman Brothers Band Co-Founder, Dies at 80
transformers one trailer launch
Transformers One Launches Trailer From Space! The Movie Arrives in September
Mature anime on crunchyroll
5 Best Mature Anime on Crunchyroll: A Must-Watch List in 2024
antonio the ultimatum
Antonio The Ultimatum: A Journey to Love and Business Success
ralph macchio daughter
Meet Julia Macchio: Ralph Macchio's Daughter and Rising Actress


Mobile Sports Betting Apps in the US
The Surge of Mobile Sports Betting Apps in the US, Benefits and Drawbacks
Pokemon Go Updates Avatars Maps Photos
Pokemon Go Update: New Changes to Avatars, Map, Photos & More
Apple's First Approved iPhone Emulator Launches
Apple's First Approved iPhone Emulator Launches, Then Gets Removed
Prime Gaming
Is 2024 the Year Prime Gaming Takes Off?
Online Games for Stress Relief
Finding Calm in the Click: A Comparative Look at Online Games for Stress Relief


Elon Musk India Tour 2024 Itinerary
Elon Musk Historic India Visit 2024 Itinerary: The Agendas So Far
Douglas Palermo
Financial Status of Douglas Palermo After His Bankruptcy [2024 Update]
Choose the Right ERP System
How to Choose the Right ERP System for Your Business?
Apple CEO Discusses Investment Plans
Apple CEO Discusses Investment Plans with Indonesian Leader
DEI Strategy
A Roadmap for Implementing and Sustaining a DEI Strategy


Microsoft Vasa 1 AI Animates Images to Move Speak
Microsoft's VASA-1 AI Brings Any Image to Life with Movement and Speech
Nokia Magic Max 5G
Nokia Magic Max 5G: A New Era of Smartphones Begins
Google Merges Android Chrome Hardware
Google Unifies Android, Chrome, and Hardware Divisions
electric mini car for adults
Electric Mini Car for Adults in 2024: Affordable and Stylish Options
How to Use Technology Mindfully
How to Use Technology Mindfully: Essential Tips for Balanced Tech


A Comprehensive Experience with Dr. Aravind Bhateja
A Comprehensive Experience at Sparsh Hospital in Bangalore with Dr. Aravind Bhateja
why veterans choose Out of Town Rehab
Finding Freedom: Why Veterans Should Opt for Out-of-Town Rehab?
Rock Hudson Last Days
Rock Hudson's Last Days: The Untold Story of His Final Moments
Best Stress Relief for Each Zodiac Sign
Relaxation by the Stars: Best Stress Relief for Each Zodiac Sign
Covid 19 No Link Asthma Risk Study
COVID-19 Does Not Raise Asthma Risk, Researchers Confirm