If you're trying to lower your A1C, knowing what not to eat is just as important as knowing what to include in your diet. Certain foods can spike blood sugar rapidly, leading to poor glucose control over time. This can contribute to elevated A1C levels, which reflect your average blood sugar over the past 2–3 months. Let’s break down the worst offenders and what to swap them for instead.
Drinks like soda, sweet tea, energy drinks, and fruit juices are some of the worst contributors to blood sugar spikes. They offer no fiber or protein to slow digestion and are absorbed quickly, flooding your bloodstream with glucose. Opt for water, herbal teas, or infused water with lemon or mint instead.
White bread, pastries, bagels, white rice, and regular pasta are all refined carbs that lack fiber. These are rapidly broken down into sugar. Replace them with whole grains like quinoa, brown rice, or whole wheat pasta.
Even those labeled “healthy” or “low fat” can contain tons of added sugar. Granola, flavored oatmeal, and cereals marketed to kids are especially risky. Choose unsweetened oats or high-fiber cereals with less than 5g of sugar per serving.
Fried foods like French fries, fried chicken, or onion rings may cause insulin resistance over time. They’re also loaded with unhealthy fats. Try baked or air-fried alternatives, and focus on lean protein and vegetables.
Cookies, cakes, donuts, and pastries are typically made with white flour and sugar. They cause dramatic spikes in blood sugar and add unnecessary calories. Try fresh fruit, chia pudding, or dark chocolate as dessert substitutes.
Chips, crackers, and cheese puffs may seem harmless, but they’re made with refined starches and trans fats. Look for roasted chickpeas, raw nuts, or homemade popcorn instead.
Flavored yogurts often contain as much sugar as desserts. Full-fat dairy may also raise inflammation in some people. Choose plain Greek yogurt or unsweetened plant-based alternatives.
These meats can be high in sodium and preservatives, which are linked to increased insulin resistance and inflammation. Replace them with grilled chicken, turkey, or tofu.
Alcohol can interfere with blood sugar control — both by causing short-term spikes and long-term liver stress. Choose alcohol-free beverages or limit intake to 1 drink per day with food, if at all.
Ketchup, BBQ sauce, sweet dressings, and even store-bought marinades often contain a surprising amount of sugar. Read labels and opt for mustard, olive oil, or vinegar-based dressings.
Avoiding high-A1C foods doesn’t mean starving or giving up your favorite meals. It’s about making smart swaps and reading labels closely. The more you prioritize whole, unprocessed foods, the easier it becomes to manage blood sugar and lower your A1C over time. Remember: what you skip today helps your future health tomorrow.