9 foods diabetes patients should avoid (even if everyone else is eating them)

 Just because something looks healthy or comes with a label that screams “low-fat,” “multigrain,” or “natural,” doesn’t mean it’s a friend to your blood sugar. In fact, for people living with diabetes or even those in the prediabetic range, these “healthy” looking options can be sneaky saboteurs. You think you’re making a smart choice: a protein bar here, a fruit smoothie there. But what you’re really getting is a blood sugar spike followed by an energy crash that leaves you tired, moody, or worse, craving more sugar. Here’s the real issue: many blood-sugar-spiking foods don’t taste sweet at all. They're often disguised as wholesome, convenient, or guilt-free, and they hide in your pantry, fridge, office drawer, or even your so-called “health food” aisle. From cereals that pretend to be high-fibre champions to flavoured yogurts loaded with hidden sugars, the danger isn’t just in obvious treats like doughnuts or candy, it’s in your everyday staples.

That’s why it’s more important than ever to look past the buzzwords and start reading labels like a detective. Understanding which foods quietly mess with your glucose levels can help you feel more energetic, focused, and in control throughout the day, not to mention keep long-term complications like insulin resistance, weight gain, and heart issues at bay. In this guide, we’re shining a light on common foods that appear healthy but actually wreak havoc on your blood sugar. Whether you’ve just been diagnosed or you’re trying to avoid the risk altogether, this list could be your new secret weapon in smarter eating. Because when it comes to managing diabetes or preventing it, knowing what not to eat is just as important as knowing what to load up on.

9 everyday foods people with diabetes should avoid

9 foods diabetes patients should avoid (even if everyone else is eating them)

White bread and maida-based items

White bread, bakery rolls, pizzas, and soft buns are all made from refined flour (maida), which acts just like sugar in your body. These carbs are stripped of fibre, so they digest fast and spike blood sugar levels almost instantly. Switch to whole grain or multigrain options that help stabilise glucose and keep you full longer.

Flavoured yogurt

Those cute packaged yoghurt cups and fruit-flavoured varieties often contain shocking amounts of added sugar, sometimes more than dessert. The ones with “fruit on the bottom” or syrup mixes are the worst offenders. Opt for plain Greek yoghurt instead and add your own berries or a pinch of cinnamon.

Fruit juices and smoothies

Whether it's from a juice corner, breakfast buffet, or health café, even “100% natural” juice is a sugar bomb. Juicing removes fibre, leaving behind pure fructose that spikes blood sugar. Smoothies can be just as bad if they include sweetened milk, honey, or banana-heavy mixes. Whole fruits are always a safer choice.

Breakfast cereals

Those colourful boxes lining supermarket shelves and hotel breakfast counters? Many of them, even the “high fibre” ones, are loaded with sugar and refined grains. Cornflakes, granola clusters, and anything with dried fruit or honey-glaze can mess with blood sugar. Stick to plain oats, dalia, or traditional Indian breakfasts like poha and upma.

Fried snacks

Samosas, pakoras, chips, and frozen snack packs might be tempting, but they’re a triple threat: high in carbs, deep-fried in poor quality oil, and packed with salt. These can lead to glucose spikes and contribute to insulin resistance. Swap them for roasted chana, air-fried options, or homemade snack mixes.

Sugar-free sweets and biscuits

Diabetic-friendly shelves are often stocked with “sugar-free” mithai, cookies, or biscuits but many contain sugar alcohols like sorbitol or maltitol that still affect blood sugar (and can cause bloating). Just because it says "sugar-free" doesn’t mean it's safe. Try naturally sweetened treats like dates, nuts, or DIY low-GI desserts.

Full-fat dairy

Heavy paneer curries, whole milk, and cheese-loaded dishes might be comforting, but full-fat dairy is high in saturated fat, which can worsen insulin resistance over time. Use toned or skimmed milk, lighter versions of paneer, and limit creamy dishes to the occasional cheat day.

White rice

Staple or not, white rice has a high glycaemic index and spikes blood sugar fast, especially when eaten alone. It's common in biryanis, khichdis, and daily meals. Try mixing it with dal, sabzi, or swapping it for brown rice, quinoa, or low-GI millets like bajra and jowar.

Baked goods and desserts

Pastries, cakes, muffins, and doughnuts might be everyone’s favourite treat, but they’re full of sugar, refined flour, and trans fats, which can be really bad for blood sugar. For sweet cravings, go for a little dark chocolate, homemade bakes with almond flour, or simple fruit-based desserts.

Managing diabetes isn’t about giving up the joy of food. It’s about eating with intention. You don’t need to live on bland meals or cut out your favourite dishes completely. The real key is making smarter choices about what goes on your plate and how it affects your blood sugar. Many everyday foods might seem harmless, even healthy, at first glance. But some of them can quietly disrupt your blood sugar levels, especially when eaten regularly or without the right balance. That innocent bowl of cereal, that "low-fat" snack, or even your morning fruit juice could be working against your health goals. The good news is that you can still enjoy your meals without causing a sugar spike. It comes down to smart swaps, better portion control, and knowing which foods to limit instead of cutting them out entirely. Let’s take a look at some common foods that may be silently messing with your blood sugar and explore easy, diabetes-friendly alternatives that let you eat well and feel better.

Managing blood sugar involves being mindful of foods that can cause rapid spikes, even those that are commonly perceived as healthy. Here are nine foods and drinks that individuals with diabetes are often advised to limit or avoid:

• Sugar-Sweetened Beverages: Sodas, sweetened iced teas, and energy drinks are high in liquid carbohydrates and sugar, which can lead to immediate increases in blood glucose levels.

• Trans Fats: Found in some margarines, spreads, and packaged baked goods, trans fats do not directly raise blood sugar but are linked to increased inflammation and insulin resistance.

• White Bread, Rice, and Pasta: These refined-flour foods are low in fiber and quickly processed by the body into sugar.

• Fruit-Flavored Yogurt: While plain yogurt can be a good option, many fruit-flavored varieties contain significant amounts of added sugar.

• Sweetened Breakfast Cereals: Most highly processed cereals are high in carbohydrates and low in protein or fiber, making them less ideal for stable blood sugar management.

• Flavored Coffee Drinks: Syrups and whipped cream in specialty coffees can transform a simple beverage into a high-calorie, high-sugar treat similar to a milkshake.

• Honey, Agave Nectar, and Maple Syrup: Although natural, these sweeteners are still forms of sugar and can cause blood sugar levels to rise significantly.

• Dried Fruit: Drying fruit concentrates the natural sugars and calories; for example, raisins contain significantly more carbohydrates by volume than fresh grapes.

• Packaged Snack Foods: Pre-packaged crackers, pretzels, and chips are typically made with refined flour and provide little nutritional value while raising blood sugar quickly.

  
  
  

Focusing on a diversified diet that includes high-fiber options like legumes and seeds—such as chickpeas, lentils, and chia seeds—can help in maintaining more stable glucose levels. Incorporating whole fruits like apples or pears with their skins intact also provides beneficial fiber compared to processed alternatives.

Disclaimer: This information is for general educational purposes only and should not be a substitute for professional medical advice, diagnosis, or treatment.

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JSW Steel Q4 results: PAT jumps 989% to Rs 16,370 crore; board recommends 710% dividend; check record date

 

JSW Steel on Thursday reported a sharp 989 per cent year-on-year rise in consolidated profit after tax (PAT) attributable to owners at Rs 16,370 crore for the quarter ended March 2026, compared with Rs 1,503 crore in the same period last year.

The company said revenue from operations rose 14 per cent year-on-year to Rs 51,180 crore in Q4 FY26, against Rs 44,819 crore in the corresponding quarter of the previous year.

Strong quarterly production and sales performance

JSW Steel reported crude steel production of 7.491 million tonnes in Q4 FY26. Saleable steel sales touched a record 7.971 million tonnes, the highest ever quarterly sales for the company.

The company said domestic demand remained strong during the quarter, supporting higher sales volumes across segments.

EBITDA and margin improve in Q4 FY26

The company reported EBITDA of Rs 8,634 crore for the quarter, while adjusted EBITDA stood at Rs 9,713 crore. EBITDA margin for the quarter was reported at 19 per cent.

JSW Steel said improved realisations and higher sales volumes supported earnings, although input costs remained elevated during the period.

One-time gain pushes quarterly PAT higher

Profit after tax for Q4 FY26 stood at Rs 19,243 crore, supported by exceptional gains during the quarter. The company said normalised PAT, excluding exceptional items, stood at Rs 3,475 crore. It added that higher costs were partly offset by strong operational performance and improved realisations.

Full-year FY26 performance remains strong

For FY26, JSW Steel reported crude steel production of 30.141 million tonnes and saleable steel sales of 29.631 million tonnes. Revenue from operations stood at Rs 1,85,470 crore, while reported EBITDA was Rs 29,821 crore. Adjusted EBITDA stood at Rs 32,048 crore.

Profit after tax for FY26 stood at Rs 25,508 crore, while normalised PAT, excluding exceptional items, was Rs 8,698 crore. The company said overall performance was supported by strong domestic demand and better operating efficiency.

Leverage improves after deleveraging

JSW Steel said its net debt to equity ratio stood at 0.51x at the end of the quarter, while net debt to EBITDA stood at 1.81x. Net debt stood at Rs 53,870 crore as of March 31, 2026. The company said the decline in debt was supported by cash generation and proceeds from asset-related transactions.

It also said its financial discipline measures led to a reduction in leverage thresholds going forward.

Board decisions: dividend, AGM and fundraising

The board has recommended a final dividend of Rs 7.10 per equity share of face value Re 1 each for FY26, which translates to 710 per cent dividend, subject to shareholder approval at the Annual General Meeting (AGM).

The company said its 32nd AGM will be held on July 24, 2026, through video conferencing. The record date for dividends has been fixed as July 7, 2026, while the register of members will remain closed from July 8 to July 10, 2026. If approved, the dividend will be paid within 30 days of the AGM after tax deduction.

The board also approved raising to Rs 7,000 crore through non-convertible debentures with warrants and/or equity shares and other convertible securities via Qualified Institutions Placement (QIP), subject to approvals.

All decisions remain subject to shareholder approval at the upcoming AGM, the company said. JSW Steel said the performance reflects strong operational execution and demand conditions during the year.

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Kalyan Jewellers hits yearly low as policy shift erases billions

 

Kalyan Jewellers hits yearly low as policy shift erases billions

Policy double blow: A call to defer gold buying and a hike in import duties from 6% to 15% triggered sharp declines in jewellery stocks.

Sector-wide wealth erosion: Nearly Rs 60,000 crore in investor value vanished across major jewellery firms in just three sessions.

Analysts divided: Some see robust fundamentals supporting long-term recovery, while others warn of prolonged volatility and margin pressure.

Prime Minister Narendra Modi urged citizens to refrain from buying gold for a period of one year. This public appeal was aimed at influencing consumer behavior in the gold market. The statement directly targeted reducing gold demand in the country.

The government raised import duties on gold and silver from 6% to 15%. This policy change was intended to curb imports and support the Indian rupee. The higher duties are expected to impact the cost structure for jewellery businesses.

Market analysts cautioned that the increase in gold and silver import duties will compress profit margins for jewellery companies. They also warned that the higher duties are likely to dampen consumer demand in the coming quarters.

Shares of jewellery companies fell by as much as 12% after Prime Minister Narendra Modi urged citizens to refrain from buying gold. The market reaction was immediate, with significant declines observed across the jewellery sector.

Shares of Titan, Kalyan Jewellers, and PC Jeweller fell following an increase in import duty. The policy change contributed to the recent downturn in jewellery company stock prices.

Kalyan Jewellers' share price fell sharply to Rs 340 at its lowest point. This drop represented a significant decline from previous levels and broke key technical support levels. The stock also entered oversold territory during the downturn.

Since May 8, Kalyan Jewellers has seen its market capitalisation decline by Rs 7,229 crore. This drop is part of a broader sell-off in jewellery stocks during the same period.

Shares of major jewellery companies Titan and Senco Gold saw notable drops in value. These declines occurred in the wake of the government's import duty increase and the Prime Minister's call to pause gold purchases. The market reaction was broad across the sector.

Rising bullion prices have had a negative effect on the share prices of physical jewellery companies. This trend has contributed to the recent sharp declines in their market valuations.

Citi has highlighted that the jewellery sector faces near-term risks. These risks are linked to current market conditions and could affect the performance of companies within the sector. The assessment suggests that investors should be cautious in the short term.

Kalyan Jewellers reported a net profit of ₹409.5 crore for the fourth quarter of FY26, representing a 118% increase compared to the same period in the previous year. This substantial year-on-year growth highlights the company's strong financial performance during the quarter.

Historically, gold demand has shown resilience during weddings and festivals. This trend could benefit organised jewellers like Kalyan Jewellers in the long term by helping them regain market share.

In times of uncertainty, consumers may gravitate towards trusted jewellery brands. This shift in preference could support organised players such as Kalyan in strengthening their market position.

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AIIMS- and Harvard-trained gut expert ranks best high-fibre foods: 3 score 10/10, 4 earn 9/10, here’s the perfect fibre chart for you

 

Dietary fibre plays a crucial role in supporting digestion, balancing blood sugar and protecting long-term heart health. Yet many people still fail to meet the recommended daily intake.

Dr Saurabh Sethi, a gut health specialist trained at AIIMS and Harvard, recently shared his expert rankings of high-fibre foods on Instagram, offering practical guidance on what deserves a place on your plate, and what may not.

Why Fibre Matters for Gut and Heart Health

Fibre is a type of plant carbohydrate that the body cannot digest. Despite this, it is essential for maintaining digestive balance and overall wellbeing.

According to the National Institutes of Health, fibre supports health in two key ways:

• Soluble fibre dissolves in water, forming a gel-like substance. It helps lower LDL (“bad”) cholesterol and slows the absorption of sugar into the bloodstream.
• Insoluble fibre adds bulk to stool and helps waste move efficiently through the digestive tract.

Together, they promote regular bowel movements, nourish beneficial gut bacteria and may reduce the risk of type 2 diabetes, colorectal cancer and heart disease.

However, not all fibre sources are created equal.

Top Fibre-Rich Foods, According to Dr Sethi

Here are the foods Dr Sethi rated highest for fibre content and overall health benefits:

1. Chia Seeds – 10/10Small but nutritionally powerful, chia seeds are exceptionally rich in fibre, particularly insoluble fibre. They support regular digestion and provide omega-3 fatty acids, which benefit heart health. Their ability to absorb water also helps you feel fuller for longer.

2. Flax Seeds – 10/10Flax seeds offer both soluble fibre, which helps lower cholesterol, and lignans, plant compounds with antioxidant properties. For best absorption, they should be consumed ground rather than whole.

3. Psyllium Husk – 10/10Almost pure soluble fibre, psyllium forms a gel in the gut, aiding bowel regularity and supporting cholesterol and blood sugar management. It should always be taken with sufficient water.

4. Guava – 9/10This tropical fruit provides a balanced mix of soluble and insoluble fibre. It supports smooth digestion, stabilises blood sugar and feeds beneficial gut bacteria.

5. Lentils – 9/10Lentils are fibre-rich legumes packed with protein and slow-release carbohydrates. They help maintain steady blood sugar levels and nourish gut microbes that produce short-chain fatty acids, important for intestinal health.

6. Black Beans – 9/10Black beans deliver an excellent combination of fibre and micronutrients. Their soluble fibre supports heart health, while insoluble fibre aids digestion.

7. Berries – 9/10Berries combine fibre with antioxidants and vitamins. Their dual fibre content supports digestive health while protecting cells from oxidative stress.

Why White Bread Scores Just 1/10

Despite being a staple in many households, white bread performed poorly in Dr Sethi’s rankings, earning only 1 out of 10.

During the refining process, the bran and germ, the parts of the grain that contain most of the fibre, are removed. As a result, a typical slice of white bread contains barely one gram of fibre.

Although wholegrain breads contain more fibre, they still cannot compete with unprocessed plant foods such as seeds, legumes and fruit.

Research shows that refined flour products contribute very little to daily fibre intake. Replacing white bread with fibre-rich alternatives can significantly improve digestive health and support a more diverse gut microbiome.

Boosting Fibre Intake the Smart Way

Improving fibre intake does not require drastic dietary changes. Simple swaps, such as adding seeds to breakfast, including lentils in meals or choosing fruit over refined snacks, can make a noticeable difference.

As highlighted in Dr Sethi’s Instagram discussion, prioritising whole, plant-based foods over processed options remains one of the most effective strategies for long-term gut and heart health.

For those aiming to support digestion, stabilise blood sugar and protect overall wellbeing, fibre remains one of the most powerful, and often overlooked, nutrients in the diet.

Disclaimer: This article is based on information shared on Instagram. The views expressed are those of the individual mentioned and are for informational purposes only. This content does not constitute medical advice.

While I cannot generate the specific ranking chart as I am an AI, I can provide a comprehensive chart of high-fiber foods based on the expert advice of California-based gastroenterologist and gut expert Dr. Saurabh Sethi, who is trained at both AIIMS and Harvard University.

To achieve standard health benefits, Dr. Sethi emphasizes a diversified dietary approach that targets a daily fiber intake of approximately 30 grams. He notes that while vegetables are excellent, they are not the only option to meet your fiber goals.

Here is a general fiber guide based on recommended serving sizes:

Fiber Content Guide by Legumes and Grains

Food Item	Serving Size (Cooked, unless specified)	Estimated Fiber Content (Grams)
Legumes	1/2 cup	7-10g
Chickpeas (Chana)	1/2 cup	6-8g
Lentils (Dal)	1/2 cup	8g
Black Beans	1/2 cup	7.5g
Kidney Beans (Rajma)	1/2 cup	6-7g
Oats (Dry)	1/2 cup	5g
Quinoa	1 cup	5g

Fiber Content Guide by Fruits

Food Item	Serving Size (Raw)	Estimated Fiber Content (Grams)
Raspberries	1 cup	8g
Blackberries	1 cup	7.5g
Pear (with skin)	1 medium	5-6g
Apple (with skin)	1 medium	4-5g
Papaya	1 cup	3g
Bananas	1 medium	3g
Kiwi	2 medium	4g (based on 2g per kiwi)

Fiber Content Guide by Nuts and Seeds

Food Item	Serving Size	Estimated Fiber Content (Grams)
Chia Seeds	2 tablespoons	10g
Flaxseeds	2 tablespoons	5-6g
Almonds	1/2 cup	Dr. Sethi highlights them for fiber, protein, and gut health (exact g vary by source)
Walnuts	(N/A)	Recommended with berries for gut health.

To meet your recommended fiber goals, you can incorporate these foods throughout your day by:

• Adding berries and chia seeds to Greek yogurt or oatmeal.

  
  
  

• Snacking on pears or apples.

• Including lentils and beans in main meals.

Disclaimer: This information is for general educational purposes only and should not be a substitute for professional medical advice, diagnosis, or treatment.

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