Foods Type 2 Diabetics Should Avoid

October 8, 2017 admin nutrition

Managing diabetes requires you to monitor your blood sugar and maintain a healthy eating diet. It is also important that you stay active and on top of possible diabetes complications like neuropathy, kidney disease, heart disease and blindness.

To help manage your illness, controlling your weight is a key aspect of proper diabetes care. If you carry extra weight, losing as little as ten pounds can already affect positive changes especially to your glycemic control and insulin sensitivity. Weight loss will also reduce your bad cholesterol, lower down your triglycerides and normalize your blood pressure.

Adopting a balanced diet by eating a variety of healthy foods will lead to a positive effect on your glucose levels and prevent glucose spikes. To achieve this, you must learn the foods that you need to steer clear of.

For starters, you must understand that all kinds of foods affect your blood sugar. However, there are certain food groups that affect it more than others. Carbohydrates like bread, pasta, grains, and starchy vegetables in particular are broken down into glucose faster than the other types of food.

Proteins and fats on the other hand do not directly impact your blood sugar, but you still need to consume these in moderation.

To give you a clearer picture of the foods you must avoid, below are food options that you must stay away from.

Protein

The American Diabetes Association (ADA) recommends that you consume lean proteins that are low in saturated fat such as chicken, fish or turkey. Fish in particular have some additional benefits as they contain healthy fats called omega-3. But even though meats are essential in your diet, there are some options you must avoid.

Stay away from processed deli meats and hot dogs as these contain high amounts of fat and sodium. Too much fat and sodium can put you at risk of high blood pressure. Diabetics are two to four times more likely to develop heart attack and stroke compared to a non-diabetic person. So keeping your blood pressure normal will prevent you from these risks.

Vegetables

Every diabetic person knows that their main source for carbohydrates should come from vegetables. However, as healthy as vegetables are, there are some options that you need to opt out from your diet. Starchy vegetables such as corn, peas and potatoes are examples that can cause sugar spikes. In fact, the American Diabetes Association grouped these vegetables under grains due to their high carbs content.

Fruits

Fruits are great alternative for satisfying your sweet tooth as they contain healthy antioxidants that can neutralize free radicals in your body. Just make sure that you choose fresh fruits and avoid fruit products sold in canned syrup.

Be mindful of eating dried fruits as well. They are a convenient snack but they are also highly concentrated with sugar. Lastly, minimize drinking fruit juice. Even if you juice the fruits yourself, they no longer contain the fiber that will help gradually absorb the sugar in your body.

Dairy

Diabetics are not entirely prohibited to eat dairy. In fact, a serving of plain nonfat Greek yogurt is a healthy and versatile option for you. You can simply add your favorite fruits as a topping and eat it for dessert.

As for full-fat dairy products, you must avoid them at all cost. These products have added sugar in them and can easily raise your LDL cholesterol levels. Recent research has also found that saturated fat which are found in full dairy products can worsen insulin resistance.

Grains

Grains are also important for every person’s diet. However, you must choose your sources well. Quinoa, cereals and wild rice that contains fiber that are beneficial for your digestive tract. But it is an absolute must that you avoid breakfast cereals, pastries, white bread or any food that is made out of white flour. These are easily converted into glucose and can cause sugar spikes.

Fats

Healthy fats like monounsaturated and polyunsaturated fats found in fish, almonds, walnuts, sunflower oil and avocados can help protect your heart health. However, you must stay away from saturated fats like cheese, butter and fried foods as they can increase your bad cholesterol and put you at risk of heart disease.

You must steer clear from trans fats as well. These are usually found in many packaged goods, baked products and other processed foods. They are disguised as hydrogenated oils so make sure to check the label or ingredients list of every packaged food you buy in the grocery store.

Following a diet for type 2 diabetes does not mean you cannot eat the foods you used to love. You can still enjoy eating some of your favorite foods, you just need to make sure that you balance your diet and disregard unhealthy ones.

The trick for balancing your meals is to choose the right combination of foods that will help control your blood glucose levels, eliminate those that can influence blood sugar spikes and strictly follow them. If you wish to change your diet, talk to a nutritionist who can help you plan a diet that you will enjoy, even if you are battling diabetes.


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