If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. Bellow are the worst foods to eat and the healthy alternative.

Fatty meats

People with diabetes are at high risk of heart disease. Although meat is rich in protein and doesn’t contain carbohydrates (which raise blood sugar), some proteins sources are better than others. Try to avoid meat that’s particularly high in saturated fat (like red meat), breaded, fried, or loaded with sodium (like processed meats). Aim to eat more plant-based proteins like beans, peas, lentils, and soy.

French fries

It is a little carbohydrate sponges soaked in fat. At 25 grams of fat, 500 calories, and over 63 grams of carbohydrates, a large serving of French fries can wreak havoc on blood sugar. Fries are usually the default option when ordering a burger or sandwich, but most restaurants will swap in fresh fruit or a side salad if you ask.

Pasta Alfredo

Alfredo sauce is made from heavy cream, Parmesan cheese, and lots of butter. Pour it on top of a bed of white fettuccine noodles and your meal can easily top 1,000 calories, 75 grams of fat, and nearly 100 grams of carbohydrates. Have whole-wheat pasta with a tomato based sauce instead.

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Energy bars

Sports bars aren’t totally off limits, but you need to read labels. They may seem like a healthful snack choice, but many snack bars contain high levels of sugar and carbs, up to 450 calories and 60 grams of carbohydrates. In addition to taking your dietitian’s advice, satisfy your snack fix with lower carb treats. Try a cup of light popcorn.

Fruit juice

Pair a glass of orange juice with your breakfast, and you may as well have sipped a can of soda—fruit juices are just as high in sugar and calories. This includes all juices, including those from your juicer as well as those labeled ‘no sugar added. Eat a piece of (low-sugar) fruit and skip the juice. The sugar in whole fruits is less concentrated than in juice form. This creates less of a surge of blood sugar (along with more vitamins), which makes the sugar absorb more slowly and keeps blood sugar steadier.

Breakfast pastries

Avoid doughnuts, toaster pastries, and other bakery sweets if you want to keep your blood sugar under control. They’re made from processed white flour and are high in fat, carbs, and sodium. Cinnamon rolls may be the worst, clocking in at over 800 calories and up to 120 grams of carbs. Try half of a whole-grain English muffin or a brown rice cake topped with peanut butter and a little low-sugar jam.

White rice

The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. Brown rice or wild rice. These whole grains don’t cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream.

What are the foods you crave but can’t have because of your health condition?

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