Neither bread nor potatoes are inherently "worse"; both can spike blood sugar in diabetics, but potatoes (especially fried/mashed) often have a higher glycemic impact, while whole-grain bread is a better carb choice than white bread, with preparation and portion control being key for both to manage diabetes effectively. Whole grains generally offer better long-term benefits than potatoes, but swapping fried potatoes for whole grains significantly reduces diabetes risk, according to Harvard research.
While both are carbohydrates, potatoes are a complex carb, meaning it takes more time for your body to break down and your glucose levels won't spike as fast. Bread is a simple carbohydrate which your body will burn relatively fast and cause your glucose levels to rise. Potatoes will likely keep you full longer.
Choose wholemeal, wholegrain, brown or high fibre white bread. Try to include at least 3 servings throughout the day. Aim to include these foods with 2 of your meals daily.
Examples of the worst foods for diabetics include:
The American Diabetes Association recommends filling half your plate with non-starchy vegetables at meals, such as asparagus, broccoli, green beans, squash and mushrooms.
6 foods to avoid if you have diabetes
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
If your blood sugar is low, follow the 15-15 rule: Have 15 grams of carbs, then wait 15 minutes. Check your blood sugar again. If it's still less than 70 mg/dL, repeat this process.
According to its proponents, you use the pinch method by holding the thumb and index finger of one hand just above the wrist of the other hand and then exerting a little bit of pressure on the wrist. Doing this will supposedly cause the release of insulin and break down glucose.
While toasting alone has been shown to slightly lower the glycemic index of bread, both experts agreed that portion control and nutrient-dense bread varieties will always deliver bigger results.
15 Reasons Europeans Eat More Bread And Still Stay Slim
A 100% wholegrain is the best bread for those with both type 1 and type 2 diabetes, as it is not made with processed ingredients or additions such as sugar, and can help keep blood sugar levels stable.
The number one carb to avoid is added sugar, especially in sugary drinks like soda, sweet tea, and fruit juice, followed closely by refined grains (white bread, white rice, sugary cereals) and highly processed snacks (cookies, cakes, chips) because they offer little nutritional value, cause rapid blood sugar spikes, and contribute to health issues, making them "empty calories".
If you are watching your weight, try reaching for baked potato chips instead. They have less fat and calories than fried, making them a more diabetes-friendly snack.
Among foods that contribute to clogged arteries are:
Why do some cardiologists say not to eat blueberries for breakfast? Some cardiologists worry about blueberries' sugar and how they might affect blood sugar. But, it's not a reason to avoid them completely.
Cardiologist Tip of the Day: Avoid Potato Chips and Other Packaged Snacks. Don't eat chips and other ultraprocessed foods sold in vending machines, says Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, Colorado.
The number one worst food for diabetics is generally considered sugary beverages (soda, fruit juice, sweetened teas) because they cause rapid, significant blood sugar spikes with little nutritional value, overwhelming the body's insulin response, but refined carbs, trans fats, and sugary processed foods like pastries are close contenders. These high-sugar, low-fiber items lead to quick glucose surges, increased insulin resistance, weight gain, and higher risks of heart disease and stroke, making them particularly damaging for diabetes management.
Fish and Chips
You can still enjoy it even if you have diabetes, but there are some things you need to keep in mind. First, you can order a smaller portion to limit the carbs and optimise the other macronutrients. Second, you can try removing the batter from the fish.
Eggs can be a beneficial breakfast food for people with diabetes as they contain very little carbohydrates. Carbs are a macronutrient that spikes blood sugar levels, and people living with diabetes have to be mindful of their carbohydrate consumption.
What causes high morning blood glucose? Two main culprits prompt morning highs: the dawn phenomenon and waning insulin. A third, much rarer cause, known as the Somogyi effect, may also be to blame.
Beans and lentils
These are rich in magnesium, fiber, and protein, all that can help lower blood sugar.
Studies show that cooling cooked potatoes overnight reduces the glycemic impact. While eating the potatoes cold results in the lowest glycemic response, a reheated potato will still have a lower GI score than the same potato freshly cooked and eaten hot.