When I was first told that my blood sugar levels were climbing, I felt overwhelmed. My doctor explained that I was on the path to type 2 diabetes, and if I didn’t make changes soon, medication would be the next step. Rather than waiting for things to get worse, I decided to take control — starting with my diet. By removing certain foods and habits, I was able to bring my blood sugar into a healthier range. In this guide, I’ll share exactly what I cut and why these changes made a difference.
Why Cutting the Right Things Matters
Blood sugar control isn’t just about adding healthy foods — it’s about removing the triggers that cause spikes. Certain foods, drinks, and even daily habits can push your glucose higher, increase insulin resistance, and make it harder to manage diabetes. By identifying and removing these key triggers, you give your body a chance to reset and function more efficiently.
1. Sugary Drinks and Sweetened Beverages
One of the first changes I made was cutting out soda, sweetened teas, energy drinks, and fruit juices. These drinks can contain 20–50 grams of sugar per serving, causing rapid spikes in blood sugar.
Why it works:
Liquid sugar is absorbed quickly because it lacks fiber and protein. It hits the bloodstream almost immediately, causing sharp glucose increases.
What I did instead:
- Switched to water infused with lemon, cucumber, or mint.
- Chose unsweetened herbal teas.
- Used sparkling water for a refreshing, soda-like feel.
2. Refined Carbohydrates
White bread, pastries, pasta, and most processed snacks were big culprits in my blood sugar spikes. These refined carbs break down quickly into glucose, overwhelming the body’s ability to manage it.
Why it works:
Refined carbs have a high glycemic index, meaning they raise blood sugar faster than complex carbs.
What I did instead:
- Replaced white bread with 100% whole grain bread.
- Chose brown rice, quinoa, or lentils instead of white rice.
- Used almond flour or oat flour in baking.
3. Hidden Sugars in Packaged Foods
When I started reading labels, I realized how much sugar was hiding in everyday products like sauces, dressings, and flavored yogurts. Even “healthy” granola bars often contained more sugar than a candy bar.
Why it works:
Eliminating hidden sugars reduces constant, unnoticed glucose spikes that make blood sugar control harder.
What I did instead:
- Made my own salad dressings with olive oil, vinegar, and spices.
- Chose plain yogurt and added fresh berries for sweetness.
- Avoided packaged snacks in favor of whole foods.
4. Large Portions of Starchy Foods
I didn’t cut all carbs, but I reduced portion sizes of potatoes, rice, and bread. Even healthy carbs can cause spikes if eaten in large amounts.
Why it works:
Moderating portion sizes prevents overloading the body with glucose at once.
What I did instead:
- Filled half my plate with non-starchy vegetables.
- Used the “fist-size” rule for carb portions.
- Added protein and healthy fats to balance meals.
5. Processed and Fried Foods
Fried foods like chips, fast food, and packaged snacks often contain unhealthy fats, refined flour, and added sugars. They’re calorie-dense and can contribute to insulin resistance.
Why it works:
Reducing these foods lowers inflammation and supports better metabolic health.
What I did instead:
- Air-fried vegetables for a crunchy snack.
- Prepared homemade baked sweet potato fries.
- Focused on whole, unprocessed ingredients.
6. Late-Night Snacking
I used to snack late at night, often on carb-heavy foods. Cutting this habit had a big impact on my fasting glucose levels.
Why it works:
Eating before bed can lead to higher morning blood sugar because the body processes glucose less efficiently at night.
What I did instead:
- Set a “kitchen closed” time two hours before bed.
- If hungry, had a small portion of nuts or a boiled egg.
7. Stress-Induced Eating
Stress was another hidden contributor to my high sugar levels. I often turned to comfort foods — usually sweet or salty snacks — when I felt anxious.
Why it works:
Reducing emotional eating prevents both excess calorie intake and stress-related glucose spikes.
What I did instead:
- Practiced deep breathing when cravings hit.
- Took short walks to clear my mind.
- Kept healthier snacks ready so I wouldn’t reach for junk.
8. Overuse of Artificial Sweeteners
At first, I replaced sugar with artificial sweeteners in everything. While they don’t directly raise blood sugar, research suggests they can affect gut health and increase cravings for sweet foods.
Why it works:
Reducing dependency on sweetness helps reset taste buds and reduce cravings.
What I did instead:
- Used natural sweeteners like stevia in moderation.
- Focused on naturally sweet foods like berries and cinnamon.
Mindset Shift: It’s About Replacement, Not Deprivation
The biggest success factor was not just cutting things, but replacing them with satisfying, healthy alternatives. Instead of feeling restricted, I felt empowered — every choice I made was helping me avoid medication and protect my health.
Results I Experienced
Within a few months of cutting these foods and habits:
- My fasting blood sugar dropped significantly.
- I had fewer energy crashes during the day.
- Sugar cravings became rare instead of constant.
- My A1C moved closer to the normal range.
Final Thoughts
Controlling blood sugar doesn’t have to mean extreme diets or total deprivation. By identifying the biggest triggers and replacing them with healthier choices, you can see real results without feeling overwhelmed. The key is consistency — making these small changes part of your daily life will lead to lasting improvements.
FAQs
1. Do I need to cut all carbs to control sugar?
No. Focus on reducing refined carbs and controlling portions of healthy carbs. Pair them with protein and healthy fats for balance.
2. How quickly will I see results?
Some people notice improved blood sugar within weeks, but lasting results depend on consistent changes over months.
3. Are fruit juices okay in moderation?
Even natural fruit juices are high in sugar and can cause spikes. It’s better to eat whole fruits with fiber.
4. Can I still have desserts?
Occasional small portions of desserts are fine if your overall diet is balanced. Opt for lower-sugar recipes when possible.
5. What’s the hardest thing to cut?
For many, it’s sugary drinks because they’re habitual. Replacing them with flavored water or unsweetened tea makes it easier.