10 Foods to Avoid If You Have Diabetes and What to Eat Instead
- Travis Montique
- Oct 24
- 3 min read
Ocean Ki Wellness | Integrative Health & Nutrition
Diabetes doesn’t begin overnight. Long before a blood-sugar test ever reads “high,” the body quietly develops insulin resistance — a condition where your cells stop responding normally to insulin.Over years of constant snacking and processed food intake, this resistance can set the stage for weight gain, inflammation, fatigue, and eventually diabetes.
Insulin resistance can start 10–20 years before diabetes is diagnosed.The good news: food choices and meal frequency play a major role in turning it around.
The Real Root Cause: Over-Fueling and Damaged Fats
Most people know that too much sugar is bad for blood sugar. But fewer realize that another hidden ingredient—industrial seed oils—also plays a part.
These oils (soybean, corn, canola, cottonseed, safflower, sunflower) are highly processed at extreme heat, producing reactive compounds called aldehydes that can damage cell membranes and insulin receptors.Refined sugar + refined starch + oxidized seed oil = the perfect storm for insulin resistance.
Studies show that unheated, cold-pressed oils (like extra-virgin olive oil) can support metabolic health, while re-heated or refined seed oils promote inflammation and oxidative stress. NIH Review 2022
Top 10 Foods to Avoid for Better Blood Sugar and Insulin Balance
# | Food | Why to Avoid |
1 | Fast-food fries & fried chicken | Re-used seed oils + starch + omega-6-fed meats = oxidative stress + insulin resistance. |
2 | Restaurant deep-fried foods | Most restaurants reuse fryer oil repeatedly; each heating cycle increases aldehydes. |
3 | Chips, crisps & corn chips | Starch + oil combo spikes glucose and oxidative load. Often contain herbicide residues. |
4 | Donuts & pastries | Triple threat: sugar + starch + deep-fried seed oil. |
5 | Sweetened drinks | High-fructose corn syrup drives liver insulin resistance even before weight gain. |
6 | Frozen breaded foods (nuggets, fish sticks) | Refined carb coating + vegetable oil + poor-quality protein. |
7 | Commercial dressings & mayo | Almost all contain soybean or canola oil; choose olive-oil vinaigrette instead. |
8 | Instant noodles | Refined flour + seed oil + MSG = high glycemic load and inflammation. |
9 | Granola & protein bars | Marketed as “healthy” but loaded with sugar and vegetable oils. |
10 | Microwave popcorn | Artificial butter flavor + seed oils heated in plastic packaging. |
Better Alternatives and Detox Support
Certain whole foods help your body repair oxidative damage and support insulin sensitivity:
Protein with carnosine — grass-fed beef, lamb, and wild-caught fish help neutralize aldehydes ( Antioxidants 2021).
Sulfur-rich vegetables — onions, garlic, broccoli, kale support liver detox enzymes.
Polyphenols — green tea, pomegranate, and dark chocolate (≥ 70 %) combat free radicals.
Healthy fats — extra-virgin olive oil, avocado oil, grass-fed butter, and coconut oil are stable at cooking temperatures.
Whole-food carbs — sweet potato, quinoa, or small servings of fruit rather than refined starches.
Practical Steps for Every Meal
Cook at home using stable oils (olive, avocado, coconut, tallow).
Avoid grazing. Eat 2–3 balanced meals daily to reduce insulin spikes.
Read labels: avoid ingredients listed as “vegetable oil,” “soy oil,” or “high-fructose corn syrup.”
Add fiber — leafy greens and seeds slow glucose absorption.
Stay hydrated & move daily. Exercise increases insulin sensitivity naturally.
Ocean Ki Wellness: A Holistic Approach to Metabolic Health
Our integrative team blends acupuncture, nutrition coaching, and lifestyle medicine to help you rebalance blood sugar, reduce inflammation, and restore natural energy.Together, we focus on food quality, fasting rhythm, stress management, and sustainable wellness.
Middletown & Warwick, RI
401-862-4894
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