To improve blood sugar levels, avoid refined carbs, sugary drinks, and processed foods, as they cause rapid spikes and insulin resistance. These changes can lower fasting glucose by 10-20 mg/dL and HbA1c by 0.5-1% in weeks.
Foods to Eliminate or Limit
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Refined carbs: White rice, bread, pasta—convert quickly to glucose.
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Sugary beverages: Soda, juices, energy drinks—empty calories, 50+ g sugar/serving.
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Sweets: Candy, cakes, cookies—added sugars exceed daily limits.
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Fried/processed: French fries, chips, fast food—trans/saturated fats worsen control.
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High-fat meats: Bacon, sausages—sodium and fats raise risks.
Table: High-Risk Foods
| Category | Examples | Why Avoid |
|---|---|---|
| Carbs | White rice, bread | GI >70, fast spikes |
| Drinks | Soda, fruit juice | 40g sugar/can |
| Snacks | Chips, cookies | Refined + fats |
| Meats | Processed deli | Saturated fat/sodium |
Prioritize whole foods for steady levels.
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