Health
5 Surprising Foods That Raise Diabetes Risk
Health Points
- High-sugar, ultra-processed foods raise diabetes risk.
- French fries, white rice, sweet coffee drinks, granola bars, and sugary cereals are common culprits.
- Choosing fiber-rich, less processed options helps support metabolic health.
Diabetes now affects 11 percent of Americans, increasing the likelihood of serious conditions like heart disease and stroke.
While genetics and certain medications can play a part, experts stress that our food choices profoundly impact risk.
“Foods that raise the risk of diabetes the most tend to be sugary, ultra-processed, low in fiber, and high in refined carbohydrates or unhealthy fats,” says Dr. Shikha Broker of Mochi Health.
When blood sugar stays elevated for extended periods, the body may become less sensitive to insulin, increasing the chance of developing type 2 diabetes.
French fries may seem like an innocent treat, but eating them three or more times a week has been linked to a 20 percent higher chance of developing type 2 diabetes.
“French fries tend to be high in fat, carbohydrates, and sodium, while being low in fiber, protein, and micronutrients,” shares Avery Zenker, RD, at MyHealthTeam.
White rice and other refined carbs like white bread and pastries can cause major spikes in blood sugar.
“Naked carbs are carbohydrate sources that lack other nutritional qualities that help slow the glucose response, like fiber and protein,” explains Zenker.
Sugar-packed coffee drinks can also sneakily pile on the risk. Some popular medium-sized options contain over double the daily sugar limit recommended by the American Heart Association.
“A large meta-analysis of prospective cohort studies found that each additional 250 mL (about 8 oz) daily serving of SSBs increased diabetes risk by 21 percent,” notes Dr. Broker.
Granola bars may sound wholesome but often contain added sugars and refined grains, spiking blood sugar much like candy bars.
Dr. Broker recommends choosing granola bars made primarily with whole grains, nuts, and seeds to avoid sudden sugar surges.
Cereal is another breakfast favorite that can increase diabetes risk, as most options are high in sugar and low in fiber.
“Even cereals that look healthy and are only marketed as such more often than not contain lots of added sugar and very little fiber,” Dr. Broker explains.
Making small swaps to whole grain choices, reducing sugary coffee drinks, and picking snacks with more fiber and protein are smart ways to look after your health.
Stay motivated and empowered—every food upgrade counts!