7 Worst Food For People With Type 2 Diabetes

7 Worst Food For People With Type 2 Diabetes

Note- The article is developed in partnership with BetterHelp.

According to the American diabetes association (ADA), a beneficial diet is a key to healthy living for type 2 diabetes patients. 

And Mayo Clinic recommends that the best food for diabetes control is rich in nutrients and low in calories and fat. Meaning foods that will help lower your blood sugar level and decrease your risk of heart disease.  

However, choosing an appropriate food is not enough when you have type 2 diabetes. But also avoid any food that can elevate your blood sugar because elevated blood sugar will cause complications to you as a diabetes patient. 

What Food Is Bad For Diabetes?

In managing diabetes, the most important thing is to moderate your diet. Eating the best food for diabetes control and avoiding the bad foods that will lead to complications. Here are 7 foods to avoid as a diabetes patient. 

1. Sugar-Sweetened Drinks

Sugar-sweetened drinks

The American Diabetes Association(ADA) advises against regular soda consumption. They contain low-quality carbs. Apart from lacking nutritional values, they can also cause a sharp rise in your blood sugar. The excess glucose from the spike is converted to fats, contributing to weight gain and obesity. Obesity has been proven to be a stumbling block in the management of diabetes. A 2019 study showed a high correlation between sugar-sweetened beverages and type 2 diabetes

It is better to stick to zero-calorie smoothies, diet soda, or a glass of water with a lime wedge. 

2. Full-Fat Dairy Products

Recent research has shown that consuming dairy products with high saturated fat levels worsens insulin resistance; this impairs the body’s cells’ response to insulin.

Glucose can’t enter the cells as easily, so it builds up in the blood. Also, these products are a huge risk factor for heart diseases and rising levels of bad cholesterol. High blood sugar is already a risk factor for heart diseases; eating foods that increase this risk is ill-advised.

If you are struggling with effectively managing your diabetes, swap out foods like ice cream and full-fat yogurt. Stick to reduced-fat or fat-free versions of these products. 

3. Packaged Snacks 

Packaged snacks

If you need to snack on something, do not reach for snacks in this category. Pringles, crackers, and chips are some of the least ideal snacks for a person with diabetes. They contain an enormous amount of sugar, sodium, and trans fat. Over time, excessive salt intake can lead to high blood pressure (hypertension), which stiffens and narrows the blood vessels.

Trans fats raise your bad (LDL) cholesterol and reduce your good (HDL) cholesterol levels. If you live with diabetes, you are twice as likely to develop heart diseases; research has shown that trans fats and hypertension increase it.

The good news is that trans fat amounts are now listed on the back of the package of these foods. This makes the task of steering clear of it easier. If you want to steer clear of all packaged foods, you could snack on whole fruits, nuts, avocado, and vegetables. These are some of the best foods for diabetes control. 

4. Fruit Juice and Dried Fruit

You are probably wondering how these can be bad for people managing diabetes. The problem is that they contain more concentrated amounts of sugar than the whole fruit. This implies that you would eat a lot of dried fruit or juice. This would end up causing a sharp rise in the blood sugar level. These spikes are dangerous because they can cause problems with your kidneys, nerves, eyes, and heart. 

The alternative, whole fruits, are best for diabetes control. They contain a high amount of fiber which gives the feeling of fullness. Therefore reducing your overall food intake and consequently the calories you take in. 

5. White Carbs

White carbs

They are the go-to choice source of carbohydrates for most city dwellers. Even though refined starch, white rice, white bread, and other products of white flour are low-quality carbs. These foods have an extremely high glycemic index and glycemic load. People managing type 2 diabetes lack the insulin sensitivity to handle the sudden blood sugar rise. Therefore, exposing you to the eye, kidney, heart, and skin complications. 

Switch to healthier options like whole grains: brown rice, oatmeal, high-fiber cereal, and whole-grain bread. They have a milder effect on blood sugar levels. 

6. Oily Fried Foods

You might have a sweet tooth for fried foods like chicken, chips, and fries. However, overindulgence in greasy food can skyrocket blood sugar levels. Deep frying food adds an extra layer of calories. Some people even go a step further by coating the chicken in white flour beforehand. This ends up raising the number even further. Also, frying produces highly toxic compounds, which have been shown to promote inflammation and increase the risk of diseases. These can further worsen the long-term complications of type 2 diabetes. 

Therefore, you should seek alternative measures to get the same result. Air fryers are trendy alternatives. You could also grill, bake or roast your chicken. 

7. Fatty Cuts of Meat 

If you are managing diabetes, you should limit or do away with these types of meats. These include ground beef, sausage, ribs, and bologna. Their case is similar to that of full-fat dairy. They contain high levels of saturated fat. This has been shown to raise the levels of bad cholesterol. They are leading to increased inflammation and a higher risk of heart diseases. 

Instead, it would help to choose lean proteins: skinned chicken and turkey, fish, and lean beef. This would help keep your bad cholesterol in check. Therefore, reducing your risk of heart diseases and affording you an overall healthier life. 

To Wrap Up

It knows the food to avoid while managing diabetes can be quite difficult. Having diabetes can lead to a mid-life crisis. This could be made easier by following well-researched guidelines. You can read more about it at BetterHelp. Your major objective should be avoiding unhealthy saturated and trans fats, low-quality carbs, and foods that can cause your blood sugar to spike. 

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