food to prevent diabetes type 2 Type 2 diabetes food list in 2020
Living with type 2 diabetes can be challenging, but with the right knowledge and lifestyle choices, it is possible to manage and even prevent the progression of this condition. One of the key aspects of managing diabetes is to be mindful of the foods we consume. Certain foods can cause a spike in blood sugar levels, making them best avoided or limited. Let’s take a closer look at some of the foods that type 2 diabetics should steer clear of:
- Sugary Beverages
One of the biggest culprits in causing a rapid rise in blood sugar levels is sugary beverages. Soft drinks, sweetened teas, energy drinks, and fruit juices are loaded with added sugars. These not only contribute to weight gain but can also lead to insulin resistance. It is best to opt for water, unsweetened tea, or other sugar-free options instead.
2. Processed Grains
White bread, white rice, pasta, and other highly processed grains should be limited or avoided by individuals with diabetes. These refined grains have been stripped of their natural fiber, causing a rapid spike in blood sugar levels. Choose whole grain alternatives such as whole wheat bread, quinoa, and brown rice, which help slow down the digestion process and maintain stable blood sugar levels.
3. Sugary Snacks
Cookies, cakes, pastries, and other sugary snacks are not only high in added sugars but also often contain unhealthy Trans fats. These unhealthy fats can increase the risk of heart disease, which is already higher among individuals with diabetes. Opt for healthier snack alternatives such as nuts, seeds, fruits, or Greek yogurt.
4. Fried Foods
Fried foods, such as French fries, fried chicken, and deep-fried snacks, are high in unhealthy fats and calories. These foods can contribute to weight gain and increase the risk of developing insulin resistance. Instead of frying foods, try healthier cooking methods such as baking, grilling, or steaming.
5. Sweetened Yogurts
Yogurt is often perceived as a healthy food choice, but many flavored and sweetened yogurts contain high amounts of added sugars. These sugars can cause a rapid spike in blood sugar levels. Opt for plain Greek yogurt and add fresh fruits or a small amount of honey for natural sweetness.
Maintaining a healthy diet plays a crucial role in managing type 2 diabetes. By avoiding or limiting these foods high in added sugars, unhealthy fats, and processed grains, you can keep your blood sugar levels stable and improve your overall health. Remember, it is always essential to consult with a healthcare professional or a registered dietitian to create a personalized meal plan tailored to your individual needs and preferences.
References:
1. “What Foods Should Type 2 Diabetics Avoid.” Diabetes Care Talk. Retrieved from source.
2. “Food to prevent diabetes.” THE SENIORS - DIABETES. Retrieved from source.
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