What foods are putting you at risk of diabetes? 35



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Affecting 1.8 Million Australians, diabetes is the world’s fastest growing chronic disease with two people developing the disease every 10 seconds.

It’s National Diabetes Week this week, and so we are discussing the worst foods for your blood sugar.


Most people think they know what foods are high in sugar, but glucose can be hiding where we least expect it. Everyone associated chocolate, soda and lollies with sugary danger foods when talking about diabetes, however the below foods are equally as risky and will cause a spike in your blood sugar.

1. White Rice/Pasta/Bread – Food made from refined white flour are easily digestible starch and which will raise your blood sugar level, instead it’s best to opt for brown versions.

2. Chinese Food – Dishes that are high calorie, high fat, high sodium, and high carb can spike blood sugar dramatically. Dishes to avoid include fried entrees, orange chicken, sweet and sour dishes and anything served with a sugary sauce. If you are craving Chinese, prepare something at home using steamed veggies and low sodium, low fat condiments and flavourings.

3. Potatoes – They might be a vegetable but they are far from healthy, potatoes are notorious for increasing blood sugar because they’re digested into the bloodstream quickly. A healthier option is to swap potatoes for sweet potatoes.

4. Energy Bars – Although energy bars can seem like a healthy snack it is important to read the label! Energy bars are often made from refined flours and sugars and can have a higher sugar content than a Mars Bar! Choose bars that are made with nuts, whole grains and fewer natural sweeteners.

5. Bananas and Melons – Although seen as a healthy choice, not all fruits are created equal. Fruits such as banana, grape, pineapple, stone fruit and melons are all high in sugar. Apples, blueberries and other berries are the better option with less sugar content.

6. Fruit Juice & Smoothies – Although often marketed as healthy, these types of drinks can have just as much, if not more sugar than a soda. Make your own smoothie so you know exactly what is in it, reach for low sugar fruits or vegetables like kale and spinach.


By Good Price Pharmacy Warehouse Pharmacist Carolyn Clementson

Guest Contributor

  1. Watch out for fruit juice, fructose is highly toxic in large dose. Pediatricians have reported an alarming rise in non alcoholic fatty liver among children – replace the fruit drink with water, it’s much more healthy.

  2. I say again i am a type 2 diebetic and i eat fruit but in moderation and i eat a lot off veges i live on my own my gp keeps an eye me as i have to have blood tests every 3to4 months my dibeties coordinatore at the hospital say i cant eat parsnip how much suger dose that have in it,,,,,so eat plenty off fruit veges……..

    2 REPLY
    • I use natvia in place off sugar in my tea idrink a lot off water now yes i eat meat 3times week and i mix about the other days fruit,,veges,, fish,, steamed in the oven i find it suffice for me …. B-)

  3. I eat a variety of fruits and vegies daily, I also exercise daily, a well balanced diet is what is required, not the processed crap we see in supermarkets. Please encourage your kids to eat healthy fresh food.

  4. Please make it clear when you mention soda if you mean plain soda water or soft drinks. What the American call soda are the sweetened drinks we call soft drinks, containing lots of sugar. Has plain soda water any faults?

  5. Unfortunately articles like this one (without proof and extended reasoning of the writers comments) tend to do more good than harm. Obviously there is some truth in what the writer is saying but to indicate bananas are bad for you is totally incorrect and misleading. They are one of the most nutritious foods available containing lots of simple carbs that can provide a quick burst of energy. They are also rich in a range of vitamins and minerals (e.g. potassium, B-6 etc). As with any food, eat too much and at the wrong times, there is a downside and bananas (when compared with other fruits) do have a fairly high calorie density. So here’s the rub……eat a carb by itself and yes, you will end up with a good blood sugar level spike. Now the way to control this is always have a fat source and a protein with your banana. Good quality peanut butter is an ideal fat source and goes really well with bananas. This is what I have before I go to the gym each morning with a protein shake. I could comment on all the others too but I don’t think it is appropriate to hog so much space. Check out my blog…..you will find more there.

    1 REPLY
    • Lucky I proof read the above…….correction in the first two lines – “tend to do more good than harm” . It should read “tend to do more harm than good”.

  6. I eat 3-5 fruit a day including banana and about 7 serves of vegetables and I get checked out often and so far my health is brilliant. I’ve been a vegetarian for about 17 years and alls good.

  7. I always carry a snack bar in case I am caught in place where I can’t get food (in between meals) e.g. at a meeting (church) or out on my gopher. It tides me over till I get home, saves me from getting hypo . It has 5.7gm sugar and 3.9gm fat. Mostly soy, plus green tea extract. It’s called “Mintabolism Boost”. Most other bars are too high in fat as well as sugar.

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