Type 2 Diabetes isn’t restricted to adults alone, children also suffer from this disease that has turned into a global epidemic. When this epidemic isn’t controlled, it can degenerate to other diseases like kidney disease, heart disease, blindness, and many more.
Eating a good diet isn’t enough to combat this epidemic, avoiding diets that increase the blood sugar level and increase diabetes complications is of high importance, as consumption of the wrong food can raise your sugar level, increase insulin, and promote inflammation.
These are the fifteen (15) foods to avoid if you have type 2 diabetes.
1. Sugar foods
Foods that are primarily made of processed sugar lacks nutritional value, they can also cause a spike in the blood sugar level, and increase weight, examples are sweets, soda, desserts, and other foods.
Sugary beverages are the worst food for those that have type 2 diabetes, they have high carbohydrate content, and are full of fructose which is strongly related to diabetes and insulin resistance, and can result in metabolic changes that cause belly fat, as well as potential levels of bad cholesterol and triglyceride.
For effective control of type 2 diabetes, make sure you avoid sugary foods, and go instead for water, unsweetened ice tea, and club soda.
2. Trans fat
Trans fat is an industrial product, and it’s produced by including hydrogen to unsaturated fatty acids, this increases their stability, but are very unhealthy, they can be found in margarine, creamers, spreads, and other foods. They are also included in baked food products, muffins, and crackers, so as to increase their shelf life and make them last longer.
Trans fats does not increase blood sugar level, but are related to insulin resistance, belly fat, and increased inflammation, it also reduces good cholesterol levels and decreases arterial function. Luckily, trans fats has been banned from most countries, but until there is confirmation of total eradication from processed foods, you’re advised to stay away from foods marked “partially hydrogenated”.
3. Fruit-flavoured yoghurt
Yoghurt that have fruity flavour is not ideal for people with type 2 diabetes, because they are normally made from low-fat or non-fat milk that are rich in sugar and carbs, plain yoghurt is ideal for people with type 2 diabetes.
The calories present in fruit-flavoured yoghurt is 81% derived from sugar, many diabetes patients see frozen yoghurt as a replacement for ice cream, but the fact remains that it can have the same amount of sugar or more than ice cream.
Instead of going for high-sugar yoghurts that can increase your insulin and blood sugar level, go for yoghurts with zero sugar and that can benefit weight control, appetite, and gut health.
4. Rice, white bread, and pasta
The trio of rice, white bread, and pasta are processed foods that are rich in carbohydrates. The consumption of white bread and other refined flour foods can cause a spike in blood sugar level in patients with diabetes type 2.
According to a research, pasta and rice have shown to increase blood level, another study found that a meal containing high-carb bagel increases blood sugar level, and decreases brain function in people with type 2 diabetes.
These processed foods contain little fiber, which helps to reduce the absorption of sugar into the blood stream. Replacing white bread with high-fiber bread reduces blood sugar levels in people that has diabetes.
5. Sweetened breakfast cereals
People who have type 2 diabetes shouldn’t start their day with cereals, this is so because majority of cereals are processes and contains high level of crabs, however, they offer minimal protein, a nutrient that is crucial in blood sugar control. To avoid high level of sugar and hunger, avoid cereals and go for a protein based breakfast that is low in carbs.
6. Packaged snack food
Packaged foods are not healthy snack options, they are made from refined food and offer few nutrients, hence, they have fast-digesting starch that can quickly increase blood sugar levels, hence, they should be avoided.
7. Dried fruit
Fruits are a good source of numerous essential minerals and vitamins, potassium and vitamin C inclusive, but when the fruits get dried, water is eradicated and this results into a higher concentration of nutrients, unfortunately, the levels of sugar are also high in concentration, those with type 2 diabetes don’t have to avoid fruits in its entirety, you only need to consume low-sugar fruits e.g fresh berries, small apples, etc.
8. Flavoured coffee drinks
Coffee can help minimize risks of contacting type 2 diabetes, but flavoured coffee drinks are like liquid desserts and shouldn’t be seen as an healthy beverage. The brain processes solid and liquid foods separately, hence, when you take calories, it’s almost impossible to take fewer calories later, this results in a spike in blood sugar. Therefore, to control the body’s blood sugar level, avoid flavoured coffee and pick plain coffee.
Regular soda is a big risk to those that have type 2 diabetes. According to the American Heart Association, adult females should not consume more than 25 grams of sugar, while adult males can consume up to 36 grams of sugar, but a twelve (12) ounce of Coca Cola has 39 grams of sugar, and this is excessive.
10. Maple syrup, honey, and agave nectar
It is advised that persons that have type 2 diabetes should stay away from all forms of sugar, be it white sugar or natural sugars such as maple syrup, honey, and agave nectar, as they can also result in a spike of sugar levels.
For example, a tablespoon of white sugar has 12.6 grams of carbs, honey has 17 grams, maple syrup has 13 grams, and agave nectar has 16 grams, this means that these natural sugars also have high level of sugar.
The best solution is to totally stay away from all forms of sugar, and use natural low-carb sweeteners instead.
Candy isn’t good for persons with type 2 diabetes, this is because it is made of processed sugar, hence, the more you eat candy, the more it impacts on your blood sugar level, you can go for sugar-free gum instead of sugar-filled candy.
Alcohol doesn’t combine well with some medications of type 2 diabetes. People with type 2 diabetes should follow the standard alcohol moderation rules for everyone, they shouldn’t take more than two (2) bottles per day for men, one (1) bottle is okay for women. They shouldn’t also take alcohol on an empty stomach.
13. Fruit juice
Fruits may be healthy but still contain sugar, for a person with type 2 diabetes, there isn’t any difference between taking soda and fruit juice, for instance, 12 ounces of orange juice has 33 grams of sugar, while 12 ounce of Coca Cola has 39 grams of sugar.
14. Fatty meat
People that have type 2 diabetes should keep away from high fat beef, and other beefs due to high amounts of saturated fats. Meats such as skinless chicken, lean beef, shellfish, fish, and turkey are more preferable for those with type 2 diabetes, as meats with high fats increase cholesterol levels and foster inflammation throughout your body.
15. French fries
According to a study, starchy vegetables like corn and potatoes are critical sources of carbs, and hence, should be eaten sparingly, whereas, McDonald’s medium fries have 44 grams of crabs, and expose you to an increased risk in spikes in blood sugar, it is therefore not healthy to consume French fries.
People that has type 2 diabetes should concentrate all efforts so as to make sure that they avoid the foods on this list. They should find other good alternatives that are rich in healthy nutrients, and may even contact their nutritionists for best advice.
Source:healthline.com , powerofpositivity.com