Foods that Type 2 Diabetics should avoid
Medically reviewed by
Dr. Rita Gupta
MD. General Medicine
People with diabetes must avoid high blood sugar spikes after meals and maintain the daily nutrients intake as high blood sugar after meals is associated with increased rate of complications.
High postprandial blood glucose is associated with polyuria i.e., increased frequency of urination, polydipsia i.e., increased thirst and increase tendency to eat and if blood sugar is low the patient may have symptoms of giddiness, palpitations, sweating and tremors.
One has to watch intake of all carbohydrates and fats —particularly unhealthy fats—because people with diabetes are at a very high risk of heart disease.
For now, here’s what you need to know about which foods to avoid on your plate:
AVOID: White Rice
Avoid eating white rice as its glycemic index is high; which means that it causes spikes in blood sugar. Milled white rice has husk, bran and germs removed, leaving it starch-rich and stripped of nutrients. During polishing of rice B vitamins are lost. Along with white rice avoid pasta as it too causes spikes in blood similar to that of sugar. Instead have brown rice or wild rice.
AVOID: Blended Coffees
Blended coffees like Latte, Cappuccino, Americano, Espresso or others are infused with sugar, cream and other toppings which increase their calories and fat content, making them a poor choice for diabetics. A blend of this type is not just coffee as it can send blood glucose soaring. Opt for black coffee or light or non-fat versions which are the best for patients with this condition.
AVOID preserved fruits and fruit juices
Preserved fruits and canned fruits have high amount of free sugar which have high glycemic index and increase the blood sugar rapidly after consumption.
However, fresh fruits have high fiber content and do not have high free sugar.
They maintain the nutrients and also gives satiety to the patient.
Melons, Apples, berries etc. can be taken safely to fulfill the body requirements and also reduce the artificial nutrient supplement need.
AVOID: Chinese Food
Chinese food is high in calories, fat, salt and even carbohydrates; therefore, it can spike blood sugar dramatically and keep it high for some time. Eat Chinese food prepared at home using steamed veggies and reduce –salt, fat and flavorings
AVOID: Bakery items
If you want to control blood sugars avoid doughnuts, pastries and bakery items as these are made from processed white flour and are high in fat, carbohydrates and salt. Eat whole-grain English muffin or brown .
AVOID: Fruit Smoothies
This is a sugar disaster for diabetics. Make your own smoothie by adding vegetables like kale or spinach or low-sugar fruits such as green apples and berries.
AVOID: Trail Mix / Dry-fruit mix
Store-bought trail or dry-fruit mix is a blend of nuts and dried fruits. The dehydration process causes fruits' natural sugars to become super concentrated so nuts are safe for diabetics (but only in moderation as they are high in calories). Plus, the quantity or portion increases, when you have a hand full of apricots compared to having a single fresh apricot. It's easy to eat too much. Make your own mix with sunflower seeds, walnuts, soy nuts, roasted peanuts, almonds and coconut.
AVOID: Refined Cereals
Refined cereals are to be avoided. Oats, muesli, cornflakes in moderate amounts are good as breakfast as they have low glycemic index, good fiber content and gives satiety. Also homemade high fiber cereals like daliya, suji preparations are good. Multigrain food and adding different type of cereals in your meal also gives satiety and reduces calorie intake.
AVOID: Energy Bars
Avoid sports bars as they contain high levels of sugar and carbs. Read the ingredients to choose a balance of protein and carbs with a little fat (about 3 grams). A cup of popcorn is much better.
AVOID: French Fries
These are to be avoided as they are carbohydrate soaked in fat; a large serving of French fries will undoubtedly wreak havoc on blood sugar. Starchy foods like potatoes, corn and peas are sources of vitamins, minerals and fiber, but skip those with added fat or salt. Always test the blood sugar two hours after eating to find out what effect that food had on your blood sugar.
AVOID: Fatty Meats
Diabetics are at high risk of heart disease. Try to avoid meat high in saturated fat (like red meat), fried, or loaded with salt (like processed meats). Instead plant-based proteins like beans, peas, lentils and soy. Opt for fish, seafood and chicken which have lower saturated fat and contains more heart healthy fats.
This guide will help you avoid certain foods and pick the right foods to lower your blood sugar or keep it stable. Plan your menu for healthy living.