Managing Type 2 Diabetes requires careful attention to diet, as certain foods can quickly spike blood sugar levels and worsen insulin resistance. Type 2 Diabetes occurs when the body becomes resistant to insulin or doesn’t produce enough of it. With this, it leads to elevated blood sugar levels. Left unmanaged, it can result in serious complications like heart disease, nerve damage, and kidney issues.
While some foods may seem harmless or even healthy, they can contain hidden sugars, unhealthy fats, or refined carbohydrates that can harm your efforts in managing your diet. This list contains 12 of the foods you must avoid, including healthier swaps or alternatives. While you don’t need to completely eliminate sugar in your diet, managing and choosing healthier alternatives is a good starter.
TrendingNow
12. Milkshakes
Milkshakes are definitely a tempting treat, especially when paired with a burger. But if you have Type 2 Diabetes, you might want to take a step back. It’s a known fact that milkshakes, especially regular ones, are loaded with sugar along with unhealthy fats and excess calories. A single glass already contains 50 grams of sugar, which, of course, causes blood spikes.
The combination of sugar and saturated fats found in many milkshakes served from fast food restaurants contributes to weight gain, worsens insulin resistance, and increases the risk of getting heart disease, which is a common complication of people with diabetes.
Healthier Swap: Instead of buying made milkshakes, you can opt to create your own at home. Choose ingredients such as almond milk, frozen berries, and low-calorie sweeteners. You get to enjoy the same milkshake but without blood sugar spikes.
11. Fruit-flavored Yogurt
We get it; fruit-flavored yogurt just hits the cravings right. Imagine the mix of sweetness and sourness. But if you have Type 2 Diabetes, you might want to step back from this sweet treat. All flavored, fruit, organic, and children’s yogurt contains about 10.8 and 13.1 grams per 100 grams of sugar. 100 grams is already 3.5 ounces. Take note that a standard yogurt cup in the U.S. is about 5 or 5.3 ounces, which is already half of the daily recommended sugar for people.
Yes, they may be fruit-flavored, but many of them sold in the market contain very little fruit and have too much sugar and additives.
Healthier Swap: Choose plain yogurt instead of the flavored ones as it doesn’t contain any added sugar or sweetener. You can choose to add some fruits if you really want that fruity flavor.
10. Hotdogs
It is a known fact that hotdogs contain processed meat, no matter how tasty they are inside a bun or mixed with different condiments and toppings. They are also high in sodium and unhealthy fats, which can cause insulin resistance and increased cholesterol levels and can cause a higher risk of cardiovascular diseases among those with Type 2 Diabetes.
The bun that sometimes comes with the hotdog is also harmful to those with Type 2 Diabetes as they are considered carbohydrates, which could lead to quick blood sugar spikes.
Healthier Swap: If you’re really craving a hotdog, ditch the white bun and choose vegan hotdogs/sausages instead. They’re these meatless hotdogs made for vegetarians. This is only if you’re craving since there are a lot of other snack options that are good for you.
9. Specialty Coffee
Specialty coffee drinks, like flavored lattes and frappuccinos, may taste good but are often packed with sugar, syrups, and whipped cream. A medium-sized flavored coffee can contain over 50 grams of sugar—equivalent to several donuts—and excessive calories, leading to sharp blood sugar spikes.
Healthier Option: Stick to plain black coffee or espresso. If you prefer a creamier taste, add unsweetened almond milk or a small amount of sugar-free syrup to enjoy your coffee guilt-free
8. Pizza
Pizza is one of the worst foods for people suffering from Type 2 Diabetes because, again, the white flour crust is considered a carbohydrate. Its toppings and sauce can also contain unhealthy fats and sugar, and when consumed, they raise blood sugar levels due to the fast absorption of the bloodstream.
Healthier Swap: Opt for a whole-grain crust pizza instead, as it increases the fiber content of the pizza. Also, it’s better to choose an all-veggie topping along with protein-rich pizza toppers than extra cheese.
7. White Bread
White bread may be as harmless as it looks, but it’s actually one of the culprits that causes the rise of blood sugar among people with diabetes. The reason? White bread is made out of refined flour, and it lacks the fiber that it needs to slow down glucose absorption, which leads to a spike in sugar levels in the blood. Even a single slice of white bread has a high glycemic index, which, again, causes sugar blood spikes and increases insulin demand.
Healthier Swap: When doing grocery shopping, swipe the white bread for whole-grain bread instead since it provides more fiber and nutrients that keep your blood sugar stable.
6. Cakes
Cakes being on the list is no surprise at all, given their frosted varieties. If you have Type 2 Diabetes, you might just have to pass on a birthday cake, as a single slice of it already contains 40 grams of sugar and 20 grams of fat. The combination of sugar and fat can increase the chances of weight gain, which can worsen insulin resistance.
Healthier Swap: A homemade sugar-free, low-carb cake is the best option if you really want to get a birthday cake on your special day. It should be made with almond flour, stevia, and other diabetes-friendly ingredients.
RELATED: 10 Fast Food Chains That Serve the Healthiest Chicken Nuggets
5. Breakfast Cereals
Growing up, Breakfast Cereals may not be commonly marked as junk foods as they’re known to give energy to kickstart our day. While they may have some ingredients that are known as boosters, they’re loaded with sugar and refined carbohydrates. A single serving already contains more than 10 grams of sugar with little to no fiber, causing rapid blood sugar levels. Even cereals that you see labeled as “low-fat” or “whole-grain” can be misleading due to added sweeteners.
Healthier Option: Choose unsweetened, high-fiber cereals like steel-cut oats or bran flakes. Add fresh fruits and a sprinkle of cinnamon for natural sweetness without the sugar overload.
4. Regular Pasta
Regular Pasta, especially when made from refined white flour, is packed with simple carbohydrates that can cause blood sugar levels to spike quickly. A single serving can be high in carbs while offering little fiber to slow down glucose absorption.
Healthier Swap: For a diabetes-friendly alternative, opt for whole-grain pasta, fortified pasta, or gluten-free pasta, which provides more fiber and helps regulate blood sugar levels.
RELATED: 10 Fast Food Chains That Serve Vegetarian and Vegan Options
3. Red Meat
Who doesn’t love a good old honey-cured bacon strip for breakfast? But if you have Type 2 Diabetes, you might have to take a step back as Red Meat, particularly processed ones such as bacon and deli meats, is bad for you. They’re high in saturated fats as they increase cholesterol levels and contribute to insulin resistance, which makes your blood sugar difficult to manage. Regular consumption of it is linked to a higher risk of cardiovascular diseases, which is a common complication of diabetes.
Healthier Option: Swap Red Meat for lean protein sources such as skinless poultry, fish rich in omega-3s, or tofu. Each provides the necessary protein you need without the added risks that are associated with Red Meat.
2. White Rice
Yup, White Rice isn’t really Type 2 Diabetes-friendly since they’re considered a refined grain that strips them of nutrients and fiber. It causes the body to digest them quickly, which can lead to rapid blood sugar spikes. Just a single serving of white rice already contains a high glycemic index that makes it difficult to maintain blood sugar levels.
Healthier Swap: Swap fried rice with brown rice, quinoa rice, or cauliflower rice instead, which are better alternatives. They are higher in fiber, which can help slow glucose absorption and maintain better control of your blood sugar.
1. Fried Foods
Fried Foods you would commonly get from fast food restaurants, such as French fries, fried chicken, and onion rings, are found to be high in unhealthy trans fat and calories. Since they’re typically cooked in oil, they actually worsen insulin resistance, which makes Type 2 Diabetes harder to manage. Additionally, rapid blood sugar spikes can be caused by high carbohydrates in breaded or battered foods.
Healthier Option: Invest in an air fryer, as this would be your new cookware where you’ll cook most of your supposed fried foods. You can also opt for baking as these methods reduce unhealthy fats found in fried foods, but it will maintain its flavor and crispiness.
RELATED: 10 Fast Food Items Perfect For Losing Weight
From The Club
I’m actually surprised that some of these foods, like potatoes and dried fruits, are considered the worst foods for people who are suffering from Type 2 Diabetes. But then again, this reveals to us that much of the food we consume each day has sugar, which is considered the worst enemy of the human body. I know some people who are close to me suffering from Type 2 Diabetes, so this is an important note on what they can’t and can consume.
Discussion about this post