If you have prediabetes, maintaining a healthy and balanced diet is crucial to keep your blood sugar levels in check. Consider prediabetes a serious warning to improve your eating habits to prevent progressing to diabetes, which can lead to various health issues such as heart disease, kidney problems, and nerve damage.
It’s important to pay attention to your sugar intake, but it’s not just sugary snacks you need to watch out for. Experts suggest minimizing several other types of foods as well. To highlight some of the worst foods for prediabetics, we consulted nutritionist Krutika Nanavati. She pointed out that refined grains, like those in white bread, and fried foods, such as french fries, are major offenders. Continue reading to understand the risks associated with these foods.
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Experts Warn Against 2 Prediabetes Foods in 2025 That May Trigger Insulin Resistance and Weight Gain
1. French Fries
We probably don't have to tell you twice that fried food is never the best option for your health. There are many risks at hand when it comes to this type of food, but high blood sugar levels are one major issue to consider, especially if you have prediabetes. "Fried foods, such as French fries and chicken tenders, are often loaded with unhealthy saturated fats," Nanavati says. She continues: "These types of fats can increase blood sugar levels, which can lead to insulin resistance and diabetes."
Instead, she recommends opting for lean proteins, as well as baked options (like baked veggies) over fried varieties. Of course, indulging in the occasional treat from time to time won't necessarily result in diabetes. However, if you are prediabetic, limiting your intake of these foods as much as possible is very important to your overall health.
2. White Bread
Refined grains are, in general, some of the worst foods for your health overall. Nanavati says that you should especially avoid them if you are concerned about your blood sugar levels and your risk of diabetes. "Foods like white bread, white rice, and processed breakfast cereals are refined grains that have been stripped of dietary fiber, vitamins, and minerals," she warns.
"These foods have a high glycemic index and can cause rapid blood sugar spikes, which can lead to insulin resistance over time," she adds. Instead, it's best to choose whole grains in the new year. "Whole grains provide more nutritional value than refined grains due to their higher content of dietary fiber, vitamins, and minerals. Eating whole grains can help to keep blood sugar levels stable and reduce the risk of diabetes," Nanavati tells us.
The Bottom Line
Prediabetes is a state where blood sugar levels are higher than normal, indicating an increased likelihood of developing type 2 diabetes. This condition is often accompanied by weight gain and inflammation, which together can further harm metabolic health.
Diet is crucial in controlling blood sugar, but certain foods, such as white bread and french fries, can exacerbate the problem by triggering inflammation, raising insulin levels, and leading to weight gain. Experts recommend steering clear of these foods to help prevent weight gain, enhance insulin sensitivity, and lower the risk of diabetes in the future.
