As a person with diabetes, keeping your carb intake under control is one of the most important parts of your treatment plan. But, it can be difficult when you aren’t acutely aware of which foods contain simple sugars or easily digested carbs, like starches. Here are four examples that are practically toxic for those with diabetes:

#1 Sugary Drinks

Things like carbonated soda and fruit juice taste sweet and refreshing, but they contain a lot of simple sugar. It creates a high that also spikes your blood sugar levels within minutes. These elevated levels can increase risks of complications and inevitably lead to a sudden blood sugar low that could be dangerous if it falls too far.

#2 Dried Fruit

When fruit is dried, all of the water is removed, and the sugars are concentrated into conveniently sized chips. It tastes great but is very easy to overeat because it just isn’t as filling or as much work to eat compared to a whole fruit. For instance, one cup of raisins contains 115 grams of carbs, which is almost four times as much carbohydrate as is found in the same amount of grapes.

#3 White Bread

That loaf of white sandwich bread you picked up at the store may be contributing to sugar spikes. Even though it is primarily starch, this substance gets converted into pure sugar very quickly inside the body. Remember, the goal is moderate elevations in blood sugar levels. So, you may be better offer to switch to a whole-grain bread.

#4 Yogurt

Many people have been taught that yogurt is a healthy option, which it can be when you choose the right kind. The sweet fruit flavored yogurts on the store shelf are filled with sugar to help counter the naturally sour flavor of this fermented food. A one cup serving of sweetened yogurt can contain up to 47 grams of carbs, most of which come straight from sugar. Look for plain yogurt and add a little of your favorite sweetener at home to taste.