10 foods that cause diabetes – 2025

Imagine this: It’s a sunny Saturday morning, and I’m sitting at my kitchen table, drinking a sugary coffee drink while chewing on a donut. Sounds like a lovely way to spend my weekend, right? But then I started learning about the science behind the food we eat, and needless to say, my breakfast selections have not been quite the same since. At X Food Facts, we do the discovery of what’s really in what’s on your plate, and today we are going to look at something that hits a little closer to home for a lot of people: foods that may elevate your risk of Diabetes.

Type 2 diabetes is increasing in incidence, influenced by genetics as well as lifestyle factors, with diet being a major consideration. Certain foods, specifically high in refined sugar and processed carbohydrates, can increase glucose levels in the blood, lower insulin sensitivity, and raise your weight, which may put you at a greater risk for being diagnosed with diabetes. Food by itself does not cause diabetes, but the preponderance of dietary habits can greatly increase your chances of diabetes. Replacing sugary drinks and processed snacks with whole and nutrient-rich, low-glycemic foods can help manage and prevent diabetes. Therefore, enjoy some unsweetened tea, and make wise choices about what to eat in order to keep your condition in check!

1. Sugary Drinks

Do you ever find yourself in a convenience store on a hot day looking for something cold to drink, and reach for a fizzy soda or iced tea? These sugary drinks are like a sugar bomb to your bloodstream. A single can of sugary soda can have 150 calories, and 39 grams of sugar—more than the recommended added sugar you’re supposed to have in a day! Research has shown that habitual sugary drink consumption is associated with a risk of type 2 diabetes as high as 26%! Sugary drinks are known to cause blood sugar spikes quickly and are linked to weight gain. See if you can replace sugary drinks with water with lemon or one that has no added sugars!

2. White Bread

There is something comforting about a soft slice of white bread, but it’s probably not helping your blood sugar. Refined grains like white bread are stripped of fibre and nutrients, and because of this, they digest fast and cause blood sugar spikes. This can also create stress on your insulin response over time. Choose whole grain bread with a minimum of 3 grams of fibre on each slice to keep things on an even keel.

3. Pastries and Donuts

I used to think a donut was the best thing I could ever eat for breakfast until I learned they are primarily sugar, bleached flour, and trans fats. They give you a quick rise in blood sugar and leave you hungry (and crashing) moments later. Also, a study from 2020 found that the higher the frequency of everyone consuming processed baked goods, the higher an individual’s risk of diabetes. If you want something sweet, why not try a homemade oatmeal muffin with natural sweeteners like mashed banana?!

4. French Fries

French Fries are the ultimate comfort food. We all love them. They are fried in unhealthy oils and often are loaded with carbs that quickly turn into sugar. Add in the calorie count, and fries are a sure way to gain weight, which is one of the greatest risk factors for diabetes. One of the largest studies done at Harvard found that eating fried foods several times a week increases the risk of diabetes. Instead of French fries, have baked sweet potato wedges instead!

5. Processed Meats

Bacon, sausages and deli meats can be delicious, but all too often they are filled with sodium, preservatives, and nasty fats. Research shows that eating processed meats regularly can increase diabetes risk by up to 51% due to their impact on insulin resistance and inflammation. Try to fulfil your savoury desires with leaner proteins, such as grilled chicken, or plant-based proteins such as lentils.

6. Sugary Cereals

Although you might think of the colourful cereal boxes as nostalgia, they are usually full of sugar. There are some cereals that have 10-15 grams of sugar for a single serving, setting you up for a blood sugar rollercoaster before the lunch hour. You must check the label and pick cereals with less than 5 grams of added sugar and at least 5 grams of fibre, or freshly made oatmeal with fresh fruit.

7. White Rice

White rice is a common staple in many homes, but white rice has a high glycemic index, contributing to high blood sugars. A 2012 study found that eating white rice regularly was linked to a higher risk of type 2 diabetes, especially in Asian populations. Try sticking with brown rice or quinoa, higher in fibre and better at maintaining blood sugar stability.

8. Candy and sweets

Candy bars and gummy bears aren’t healthy food, but they do have a serious effect on the risk of diabetes. These treats are packed with sugar and have no nutritional value, leading to weight gain and blood sugar spikes. Sugar-free versions are equally as bad with high-protein substitutes (think sugar-free gummy bears). If you’re craving something sweet, consider dark chocolate (70% cocoa or greater) in moderation! Dark chocolate has less sugar and can offer some heart-health benefits.

9. Ice Cream

Ice cream is an unshakable weakness in the heat of summer, and IT IS a double whammy of a sugar and saturated fat bomb; regular indulgence can lead to weight gain and insulin resistance. I think ice cream can be eaten in moderation (a small scoop occasionally), but why not try delicious Greek yogurt with fresh berries instead? It is creamy, loaded with protein, and won’t wreck your blood sugar.

10. Energy bars

Though energy bars seem healthy, many are just candy bars in disguise. They’re usually jammed with added sugars and processed carbohydrates, and some bars can have just as much sugar as a soda! Read the labels on energy bars and look for one with minimal added sugars and high fibre; take it a step further, and make your own with nuts, oats, and a touch of honey!

Last Thoughts

Just because you now know more about these food options does not mean you have to avoid your favourites forever. It is all about balance and making better decisions. I replaced my donut in the morning with a smoothie of spinach, berries, and protein powder, and I felt like I had more energy and did not even have the sugar crash that I usually had. Little changes do add up! At X Food Facts, we believe knowledge is power. If you know which foods might be risky, it will help you take control of your plate and your health.