If you have type 2 diabetes, it is important to be mindful of the foods that you eat.
Certain foods can cause your blood sugar levels to spike, which can be dangerous for people with diabetes.
This article explains five different types of food that you should avoid if you have type 2 diabetes.
Stay safe and healthy by avoiding these foods!
1. Refined Carbs
Refined carbs are found in foods like white bread, pastries, and candy.
These foods are made with refined flour, which has been stripped of its nutrients.
Eating too many refined carbs can cause your blood sugar levels to spike.
Therefore, people with diabetes should avoid eating refined carbs as much as possible.
Generally, choose whole-grain bread over white bread and opt for fresh fruit instead of candy.
You should also limit your intake of starchy vegetables.
2. Sugary Drinks
Sugary drinks like soda, juice, and energy drinks are loaded with sugar.
For example, a can of soda contains about 40 grams of sugar.
Almost every nutrition expert agrees that sugary drinks are one of the worst things you can consume if you have diabetes.
Don’t believe me?
A recent study showed that people who drink one or two sugary drinks a day have a 26% greater risk of developing type 2 diabetes. (Via Harvard Nutrition Source)
So, if you’re serious about managing your diabetes, it’s time to cut out the sugary drinks.
I know it’s not easy, but your health is worth it. Trust me.
What are some alternatives to sugary drinks?
Water, unsweetened tea, and unsweetened coffee are all great options.
If you need a little flavor, add a squeeze of lemon or lime to your water.
You can also find sugar-free versions of your favorite drinks.
Just be sure to check the label to make sure they don’t contain any hidden sugars.
3. Processed Meats
Processed meats like bacon, sausage, and deli meats are high in saturated fat and sodium.
They also contain chemicals like nitrates, which can be harmful to your health.
For instance, eating processed meat five or more times per week was associated with an increased risk of type 2 diabetes in a study of 91,246 women. (via National Library of Medicine)
If you have diabetes, it’s best to avoid processed meats as much as possible.
Instead, choose lean protein sources like grilled chicken or fish, tofu, legumes, and eggs.
These foods will help you stay satisfied without putting your health at risk.
4. Trans Fats
Trans fats are found in foods like margarine, store-bought cookies, and fried foods.
They’re also often added to processed foods to extend their shelf life.
Trans fats are made by adding hydrogen to vegetable oil, which changes the structure of the fat.
Eating trans fats has been linked to an increased risk of type 2 diabetes and heart disease.
For this reason, it’s best to avoid foods that contain trans fats.
Doctors recommend that people with diabetes limit their intake of trans fats to less than one percent of their daily calories.
That means if you eat 2000 calories a day, you should consume no more than two grams of trans fat. (Via MedlinePlus)
To avoid trans fats, check the ingredient labels of the foods you buy.
If you see the word “hydrogenated” or “partially hydrogenated,” put the food back on the shelf.
These words indicate that the food contains trans fats.
It’s also a good idea to avoid fried foods and processed snacks.
One of the most controversial topics in the nutrition world is whether or not artificial sweeteners are safe.
There are many different types of artificial sweeteners, including aspartame, sucralose, and saccharin.
These sweeteners are often used in diet sodas and sugar-free foods.
Some studies have linked artificial sweeteners to an increased risk of type 2 diabetes. (Via National Library of Medicine)
While more research is needed, it’s best to play it safe and avoid artificial sweeteners if you have diabetes.
If you’re looking for a natural alternative to sugar, try using honey or stevia.
Both of these sweeteners are much better for your health than artificial sweeteners.
If you have diabetes, it’s important to be mindful of the foods you eat.
Certain foods can raise your blood sugar levels and increase your risk of complications.
To stay healthy, it’s best to avoid sugary drinks, processed meats, trans fats, and artificial sweeteners.
Instead, focus on eating lean protein, whole grains, fruits, and vegetables.
By making these simple changes to your diet, you can help keep your diabetes under control.
That’s all for today!
I hope this post helped you learn more about which foods to avoid if you have diabetes.