Type 2 diabetes is a chronic health condition that is often linked to lifestyle habits. This means that you are in control of this condition, and by maintaining a healthy lifestyle and watching what you eat, you can very easily escape the clutches of this silent killer.
Although the control of developing this disease lies in the hands of the people themselves, it has become a significant global health condition affecting over 537 million people worldwide. The growth of diabetes is majorly linked to the increasingly sedentary lifestyle in a fast-paced world where most of us work sitting too long at our desks, spend hours doomscrolling, and rely heavily on takeouts and fast food to fill our bellies.
Suppose you're someone with an inactive lifestyle and a poor diet. In that case, your chances of developing type 2 diabetes may be high, where your body will either stop producing enough insulin (a hormone that helps regulate blood sugar levels) or won't be able to use it effectively. Without proper management and careful preventive actions, type 2 diabetes can lead to serious health problems.
The only way you may be able to manage or prevent type 2 diabetes is through regular exercise, weight management, healthy changes in your diet and stress management.
Learning what foods to avoid when you have diabetes or the risk of developing it, is essential to staying healthy and avoiding spikes in blood glucose levels. Additionally, eating the right foods is just as important when dealing with this condition.
In this blog, we have shared a list of 10 foods diabetics should avoid, as well as the foods they should eat.
Table of Contents
- Which Foods Should Diabetics Avoid? 10 Foods All Diabetics Should Avoid
- What Is the Best Food For Diabetics? 12 Foods Good For Preventing/Controlling Diabetes
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Which Foods Should Diabetics Avoid? 10 Foods All Diabetics Should Avoid
If you’re a diabetic, then you should avoid eating these foods:
1. Processed Meat
Processed meats (like sausages, bacon, and salami) are high in sodium and contain harmful chemicals that are not found in fresh meat, resulting in high blood sugar. Most processed meats are also high in unhealthy trans and saturated fats, which contribute to insulin resistance, leading to type 2 diabetes.
Consider healthy food swaps and replace processed meats with fresh and more natural proteins such as poultry, fish, tofu, legumes, nuts, chicken, turkey, tuna or hard-boiled eggs.
2. Chocolate & Desserts
Milk chocolates and desserts are usually high in sugar, unhealthy fats and refined carbs, which can raise your blood sugar very quickly, and diabetics should avoid them. Desserts also generally lack fibre, which slows down the absorption process and promotes diabetes. Additionally, they can also contribute to weight gain, which is also a risk factor for diabetes.
Therefore, it is best to limit yourself to desserts and rely on alternative options such as dark chocolate, sugar-free and fruit-based desserts.
3. Full-fat Dairy Products
Full-fat dairy products are rich in bad/saturated fats, which could contribute to the risk of type 2 diabetes. So, it is advised to limit full-fat dairy consumption (like whole milk, cheese and regular butter), which increases calorie intake and raises blood sugar.
Replace full-fat dairy products with low-fat alternatives, like skim milk, soy or almond milk.
Also Read: Good Fats vs Bad Fats — Everything You Need To Know For Better Health
4. Processed Baked Food
Processed baked foods such as cookies, pastries, and muffins are high in sugar, which can be highly dangerous for people with diabetes. Apart from that, most processed baked foods are made of refined carbohydrates that are digested too quickly, resulting in an immediate spike in blood sugar. They also lack fibre and other nutrients that are essential for controlling blood sugar levels.
Replace processed baked goods with whole-grain baked products, sourdough bread, almond flour products, etc.
5. Coffee
Coffee is high in caffeine, which directly affects blood sugar levels. Caffeine intake can also temporarily reduce insulin sensitivity, which makes it harder for the body to respond effectively to insulin, resulting in higher blood sugar levels.
6. Fruits
Although diabetics are often recommended to eat fruits, there are several types of fruit that people with diabetes should avoid. They are:
- Mangoes
- Pineapples
- Grapes
- Bananas
- Figs
While these fruits are not strictly off-limits, it’s important for diabetics to eat them in moderation and pair them with other foods that help stabilise blood sugar. Low-GI fruits, like berries, apples, and pears, are usually better options.
7. Fried Foods
Fried foods are cooked in huge amounts of oil and are loaded with unhealthy saturated fats and calories. This increases the risk of heart disease and obesity, which we know is bad for diabetes. Depending on the type of fried food you eat (i.e. French fries), you may also be consuming excessive amounts of sodium. While a few bites here and there won't derail your blood glucose levels, it's best to limit or avoid fried foods when you have diabetes.
8. Starches & White Carbs
Although your body needs carbohydrates to survive, it is important to know what kind of carbohydrates to choose. The 'white' carbohydrates in white bread, rice and pasta have virtually no nutritional value. They can also cause blood spikes and weight gain, as well as increased levels of low-density lipoprotein cholesterol ('bad' cholesterol).
Also, avoid starches such as processed grains, white rice, white flour, sweet cereals, white bread, chips, etc. These come with an unhealthy amount of carbohydrates that can lead to serious consequences and high blood sugar levels.
Replace white carbs with whole-grain carbs like brown rice, quinoa, and whole-grain pasta and baked goods.
9. Soda & Sugary Drinks
All diabetic patients should avoid soda or sugary drinks as much as possible because they contain high sugar content that is quickly absorbed into the bloodstream, leading to sugar spikes and insulin resistance. These drinks do not contain any vital nutrients such as fibre, minerals and vitamins, thus contributing to weight gain and the development of other health conditions such as the risk of heart attack, stroke, dental problems and high blood pressure.
10. Honey
Although honey is a natural sweetener that is considered a healthier choice over white sugar, it still contains glucose and fructose, which can significantly increase blood sugar levels. Since honey does not contain fibre, it slows down the absorption process and increases the sugar level in the body.
Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss And Delicious Healthier Alternatives To Try!
What Is the Best Food For Diabetics? 12 Foods Good For Preventing/Controlling Diabetes
While there are foods you should stay away from, there are also some choices that can prove beneficial for your condition! These are:
1. Chia Seeds
Chia seeds are healthy, protein-packed seeds that are a good source of protein and fibre. They are rich in antioxidants and omega-3. More fibre helps with type 2 diabetes by slowing digestion and regulating the release of glucose.
You can eat chia seeds by adding them to smoothies, yoghurt, and oatmeal or by soaking them in water or milk to make chia pudding.
2. Bitter Gourd (Karela)
Bitter gourd, or karela, is a popular vegetable in Indian grocery stores. It contains certain chemicals that mimic insulin and help lower blood sugar. It also contains vitamins A and C, beta-carotene and minerals such as iron and potassium.
3. Extra Virgin Olive Oil
Extra virgin olive oil has a high content of antioxidants and healthy fats, making it a great replacement for other cooking oils in the kitchen. Extra virgin olive oil helps prevent diabetes by improving insulin sensitivity and reducing inflammation through its healthy monounsaturated fats and antioxidants.
Also Read: Don’t Cut Down On Fat Altogether! Include These 4 Types Of Healthy Fats For Weight Loss
4. Yoghurt
Yoghurt is a diabetes-friendly powerhouse! Packed with probiotics, it helps balance your gut health, boosting insulin sensitivity. Plus, its protein content slows down sugar absorption, keeping your blood sugar levels in check.
5. Jamun
The glycemic index of jamun is 25, which is exceptionally low, and hence, they are considered the best fruit for people with diabetes as they effectively control high blood sugar levels. Additionally, it can also help with weight loss and diabetes prevention.
6. Walnuts
People with diabetes are prone to heart disease or stroke, so they need to include healthy fatty acids in their diet, which walnuts are enriched with! Walknuts also help improve insulin sensitivity and reduce inflammation.
7. Brown Rice
Brown rice is a great choice for diabetes prevention as it has a lower glycemic index than white rice, helping maintain steady blood sugar levels. Its high fibre content also supports better digestion and improves insulin sensitivity.
8. Oatmeal
Oatmeal is high in fibre, which helps regulate blood sugar levels and improve insulin sensitivity. Additionally, the slow-digesting carbs in oatmeal provide a steady energy release without causing blood sugar spikes.
Also Read: Is Oats Good For Weight Loss? Know Benefits, Types And Ways To Eat!
9. Whole Grain Pasta
Pasta made from whole grains contains complex carbohydrates, which are loaded with fibre, vitamins and minerals. The body digests them more slowly than refined carbohydrates, preventing blood sugar spikes.
10. Oranges
Oranges are rich in vitamin C and fibre, which help regulate blood sugar levels. Their low glycemic index ensures a slow release of sugar into the bloodstream, making them a healthy snack option.
Dietitian’s Recommendation
As a nutritionist and certified diabetologist, I strongly recommend a healthy lifestyle, healthy meals and snacks, regular physical activity, adequate sleep, and quitting smoking and using tobacco products.
Remember, moderation is the key to managing diabetes. Also, don't forget that including some foods that are labelled as superfoods, like karela, oats, jamun, oranges, beetroot, and others, can do wonders to bring your glucose levels back into the normal range.
Dt. Lavina Chauhan
The Final Say
Being a diabetic requires constant attention to what you eat, your activity level, and your blood sugar levels. While this can be tiring, it doesn't have to be completely limiting. Yes, there are some foods to avoid when you have diabetes, but as long as you live an active, healthy lifestyle, you can still enjoy your favourite treats in moderation. So take control of your health, and start with a well-planned diet, especially if you have type 2 diabetes.
FAQs
1. What vegetables should diabetics avoid?
Diabetics should avoid starchy vegetables like potatoes, corn, and peas, as they can cause spikes in blood sugar levels.
2. What food is good for diabetes?
Including foods such as vegetables, fruits, whole grains, protein, and low-fat dairy products can be good for people with diabetes.
3. What drinks to avoid diabetes?
A diabetic must strictly avoid sugar-sweetened beverages such as soft drinks, sweetened tea, coffee and energy drinks. These can immediately raise blood sugar levels. You should also avoid fruit juices and regular soda if you are diabetic.
References
- https://www.wockhardthospitals.com/articles/diabetes/diabetes-diet-foods-to-stay-away-from/
- https://www.niddk.nih.gov/health-information/diabetes/overview/healthy-living-with-diabetes
- https://www.diabetescarecommunity.ca/diet-and-fitness-articles/diabetes-diet-articles/10-foods-to-avoid-if-you-have-diabetes/
- https://www.byramhealthcare.com/blogs/what-foods-to-avoid-with-diabetes
- https://www.sugarfit.com/blog/food-and-drinks-to-avoid-with-diabetes/
- https://www.kayawell.com/Food/7-Healthy-Foods-That-Diabetics-Are-Advised-To-diabetes-type-i-diabetes-type-ii
- https://www.truemeds.in/blog/top-foods-to-help-you-manage-diabetes
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