Healthy carbohydrates like fruits, vegetables, and whole grains; low-fat dairy; heart-healthy fish like salmon, mackerel, tuna, and sardines; and excellent fats like nuts, avocados, and olive oil are all part of a healthy type 2 diabetic diet. However, feeling your best when you have diabetes entails not just eating the appropriate meals, but also restricting or avoiding items that might raise your blood sugar and increase your risk of problems.
“It’s all about moderation and choosing cautious dietary choices for overall balanced blood sugar control,” says Amy Kimberlain, RD, CDE, a Wellness Dietitian at Baptist Health South Florida and representative for the Academy of Nutrition and Dietetics. “You should eat a well-balanced, healthy diet and avoid processed carbs, which elevate blood sugar levels.”
You should also avoid saturated fat, which is found in fatty meats, full-fat dairy, and fried meals because persons with type 2 diabetes are more likely to develop heart disease.” A diabetes-friendly diet can also help you control your weight or lose weight if you’re overweight, which is crucial because the American Diabetes Association reports that dropping only 10 to 15 pounds will help you prevent and manage high blood sugar.
According to Kimberlain, shedding some weight will also assist increase insulin sensitivity, which means you’re less resistant to insulin and better equipped to respond to it. A small research published in Nutrition & Diabetes in June 2017 found that successful female weight-reduction maintainers had higher insulin sensitivity than those who had no history of weight loss.
Healthowealth has provided you with 10 top Type 2 diabetes foods to avoid weight gain and keep your blood sugar under control!
Avoid sugary foods such as sweets and soda!
Low-quality carbs are foods comprised mostly of processed sugar, such as numerous sweets, candy, and soda. These meals, in the list of type 2 diabetes foods to avoid, are not only low in nutritional content, but they can also produce a significant surge in blood sugar, according to Kim berlain.
They can also contribute to weight issues. “Refined carbs boost blood sugar levels,” she says. “Your body then creates more insulin to lower your blood sugar.” Insulin is a hormone that promotes fat accumulation. With increased insulin flowing in your circulation, your body turns carbs to fat and stores it – on your buttocks, thighs, tummy, and hips.”
Instead of sweets, try wonderful fruits such as apples, berries, pears, or oranges. These high-quality carbs have plenty of fiber, which helps decrease glucose absorption, making them a far better choice for blood-sugar regulation. Combine fruit with a high-protein snack, such as peanut butter, to improve blood sugar levels even further.
One caveat: while fruit is nutritious, it also elevates blood sugar levels, advises Kimberlain. “I teach my patients all the time that timing is crucial,” she explains. “If you just ate a meal two hours ago (when your blood sugar is at its highest), and now you take a piece of fruit, you will simply elevate your blood sugar even more.” She recommends giving your body time to recover to a normal range or eating a hard-boiled egg or a handful of almonds (protein items that won’t immediately affect your blood sugar level).
Instead of fruit juice, drink flavored seltzer!
While entire fruits are considered good carbs for diabetics, fruit juice is a different story. According to Kimberlain, those with diabetes should avoid drinking juice, especially 100% fruit juice.
Fruit juice has more vitamins and minerals than soda and other sugary beverages, but the problem is that juices contain concentrated levels of fruit sugar, causing your blood sugar to jump fast. Plus, she continues, drinking fruit juice does not satisfy you in the same way that eating a piece of fruit does since juice lacks the fiber present in full fruit. If you want something refreshing, try zero-calorie plain or naturally flavored seltzer with a spritz of lemon or lime.
Instead of dried fruit, snack on fresh fruit!
Although dried fruit includes fiber and many minerals, the dehydration process eliminates the water, making it simpler to consume more – consider how many more raisins you can consume than grapes.
While eating raisins or dried apricots is healthier than eating a cookie, it will still cause your blood sugar to skyrocket. Choose whole fruits that are high in fiber instead than dried fruit, which induce a lower and slower rise in blood glucose (but remember to consume fruit when your blood sugar isn’t already at its highest, advises Kimberlain).
Whole grains should be used in place of white carbohydrates!
Refined carbohydrates, such as white rice, and anything prepared with white flour, such as white bread and pasta, are major offenders on the low-quality carb list and it is among type 2 diabetes foods to avoid. When your body begins to absorb these “white” carbohydrates, they behave similarly to sugar, causing your glucose levels to rise.
Replace white carbohydrates with whole grains such as brown or wild rice, barley, oatmeal, high-fiber cereals, and whole-grain bread for carbs that digest more slowly and have a less dramatic effect on blood sugar. “The first component should indicate whole grain — whether it’s whole grain or whole rye, it should say ‘whole,'” Kim berlain adds.
Low-fat dairy products are preferred over full-fat dairy products!
You’ve probably heard that saturated fats in dairy products can boost LDL cholesterol and increase your risk of heart disease. However, saturated fats may pose another severe concern for diabetics: eating a high-fat diet may exacerbate insulin resistance, according to a study. Avoid full-fat dairy products prepared with whole milk as much as possible, such as cream, full-fat yogurt, ice cream, cream cheese, and other full-fat cheeses.
Instead, choose low-fat or fat-free dairy products. According to Kimberlain, the American Heart Association recommends that everyone consume no more than 5 to 6 percent of their total calories from saturated fat, and this advice is particularly critical for persons with type 2 diabetes. So, if you eat 2,000 calories each day, you’ll get around 120 calories from saturated fat or 13 grams.
Choose lean proteins over fatty meat cuts!
People with type 2 diabetes should restrict or avoid high-fat types of meat, such as ordinary ground beef, bologna, hot dogs, sausage, bacon, and ribs, since they are high in saturated fats, just like full-fat dairy, says Kimberlain.
Saturated fats in meat boost cholesterol and promote inflammation throughout the body, and they can also put diabetics at an even higher risk for heart disease than the ordinary person because their risk is already heightened as a result of diabetes.
(According to the American Heart Association, people with type 2 diabetes may have other conditions that increase their risk of developing cardiovascular disease, such as high blood pressure, abnormal cholesterol and high triglycerides, obesity, a lack of physical activity, poorly controlled blood sugars, or smoking.) Choose lean proteins over fatty portions of meat, such as skinless chicken and turkey, fish and shellfish, pork tenderloin, and lean beef.
When it comes to ground beef, Kimberlain recommends choosing meat that is at least 92 percent lean and 8 percent fat.
Limit your intake of packaged snacks and baked goods!
Aside from the sugar, junky white flour, salt, and preservatives, packaged snacks and baked products, such as chips, pretzels, crackers, cookies, doughnuts, and snack cakes, frequently include dangerous trans fats and are type 2 diabetes foods to avoid.
Trans fats boost your “bad” cholesterol (LDL), reduce your “good” cholesterol (HDL), and increase your risk of heart disease. They’re also more harmful than saturated fats, particularly for patients with type 2 diabetes, who are already at a higher risk of heart disease, according to Kimberlain. In fact, she cautions that there is no quantity of trans fat that you can safely include in your diet, especially if you have type 2 diabetes.
The good news is that trans fats are now indicated on food labels immediately below the number of saturated fats, making it easy to avoid them. Look for labels that say 0 g trans fats, but bear in mind that the U.S.
Food and Drug Administration (FDA) allows items with less than 0.5 g to claim 0 g, so they may not be trans-fat free. Check the ingredient list to ensure that the product does not include any partly hydrogenated oils, which are a major source of trans fats. Healthy fats may be found in salmon and other fatty fish, as well as nuts, seeds, avocado, olive, and canola oils.
Forget About Eating Oily, Breaded Fried Foods!
You may have a fondness for fried foods such as french fries, fried chicken, and potato chips, but gratifying this demand in another method will be better for your health in the long term. Fried meals often absorb a lot of oil, which translates to a lot of extra calories — and many are breaded beforehand, which adds even more to the total and because of that, you can find them between type 2 diabetes foods to avoid.
According to Kimberlain, eating too much oily food might lead to weight gain and blood sugar fluctuations. “Not only can these meals immediately boost blood sugar, but they can also keep it high for an extended amount of time.” “Because fat takes longer to digest, it keeps blood sugar up,” she explains. To make matters worse, several foods are deep-fried in trans-fat-laden hydrogenated oils.
Kimberlain proposes exploring new methods to prepare your favorite fried meals, such as baking, roasting, or grilling, to get the same flavor without the fat and calories (think fish tacos grilled vs. fried). “You can even create baked fried chicken,” she explains. “Air fryers are quite trendy these days, so that’s another alternative.” If you don’t have an air fryer, I have a little convection oven that will suffice. In there, I prepare baked fries that taste so crispy, you’d believe they were fried.”
Avoid alcohol or consume it in moderation!
Before you have a cocktail or even a glass of wine with dinner, consult with your doctor to ensure that alcohol is okay for you to consume, as it might interfere with your blood sugar levels. The ADA recommends that if you do drink, you do so in moderation.
“Moderation” is commonly defined as no more than one serving per day for women and no more than two servings per day for men. A common serving size is 5 ounces (oz) of wine, 12 ounces (oz) of beer, or 1.5 ounces (oz) of distilled liquor.
“Both diabetes medicine and alcohol are metabolized through the liver,” Kimberlain adds. “This double whammy may be too much for your liver to handle.” Low blood sugar can occur if you are using insulin, especially if you are drinking and not eating.”
Kimberlain advises mixed cocktails like diet Coke with rum (hard liquor has no carbohydrates), hard liquor with ice, or calorie-free mixers as the best and worst choices at the bar. Avoid sugary wines such as prosecco, as well as “foofy” umbrella cocktails with a lot of sugar.
Avoid sweeteners that raise your blood sugar levels!
People believe that “natural” sweeteners like honey are safe, but the body doesn’t discriminate between sugars – it just knows it’s sugar, according to Kimberlain. These natural carbohydrates nevertheless produce a blood sugar increase. According to her, the idea is to learn to love food for its natural flavor and to begin cutting less on added sugar.
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