Now that a new year is upon us, more and more people are going to be seeking out ways to lose weight and manage their health.
One of the pressing topics in the health community these days is insulin resistance, which is a condition in which your body doesn’t respond well to insulin, causing blood sugar spikes and, subsequently, the health issues that come along with them. We spoke with health experts about some of the “worst” foods that can potentially lead to insulin resistance when consumed frequently, and it’s a good idea to avoid them in 2026. Read more about them below.
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1. Fried Foods
Because they're not necessarily sweet, some people have a hard time associating fried foods like fries, chicken tenders, fried appetizers, and more with insulin resistance. However, if eaten frequently, they can just as easily contribute to it.
"Fried foods are often high in refined oils and compounds formed during high-heat cooking that may promote inflammation," explains registered dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition. "Chronic inflammation can interfere with insulin signaling, particularly when fried foods are a regular part of the diet rather than an occasional choice."
2. Sugary Coffee Drinks
There are so many people who can't get through the day without a cup of coffee, and while coffee isn't necessarily considered a 'bad' beverage, what you put into it can make or break how nutritious it is. If you're a lover of sweetened lattes or frappuccinos topped with whipped cream, you might want to switch to a simpler coffee routine in 2026.
"Sugary coffee drinks add a similar issue, often pairing sugar with little protein or fiber," explains Benson. "When consumed frequently or in large portions, these drinks can challenge blood sugar regulation more than whole-food alternatives."
3. High-Fat Desserts
Desserts and sweets of all kinds are known to contribute to insulin resistance, especially when they're not paired with more beneficial macronutrients. However, registered dietitian Courtney Pelitera, MS, RD, CNSC at Live it Up, notes you should especially limit the amount of high-fat desserts like cheesecake, buttery pastries, etc.
"All of these are going to be high in fat and therefore high in calories, potentially contributing to weight gain," she says. Alternatives to this could be something made with whole grains, such as whole-grain muffins or waffles. Cookies made with oatmeal and walnuts would also be a healthier option."
4. White Bread & Other Refined Carbs
It's a big misconception in the health and wellness community that carbohydrates are 'bad' for you. However, although they're associated with heightening blood sugar levels, carbohydrates offer us energy to get through the day. It all depends on the kind of carbs you eat and what you eat them with, which makes a big difference.
"Refined grains are digested more quickly than whole-grain versions, leading to sharper blood sugar rises," explains Benson. "Regularly relying on these foods without adequate fiber, protein, or fat can contribute to insulin resistance over time. That said, there are medical and digestive conditions where refined grains may be appropriate, so context matters."
