Saturated fats in meat raise cholesterol and promote inflammation throughout the body, and can also put people with diabetes at even greater risk for heart disease than the average person, since their risk is already elevated as a result of diabetes. People with type 2 diabetes should limit or avoid high-fat cuts of meat, such as regular ground beef, bologna, hot dogs, sausage, bacon, and ribs, because like full-fat dairy, they’re high in saturated fats, explains Kimberlain. “If you just had a meal two hours ago (which is when your blood sugar is at its peak), and now you have a piece of fruit, you will only raise your blood sugar even more.” It’s better to give your body time to return to a normal range, or opt for a hard-boiled egg or a handful of nuts (protein foods that won’t directly affect your blood sugar level), she suggests. “I always tell patients that timing is everything,” she says. One caveat: Even though fruit is healthy, it too raises blood sugar, warns Kimberlain. Pair fruit with a high-protein food, such as peanut butter, for even better blood sugar levels. These high-quality carbohydrates contain plenty of fiber to help slow down the absorption of glucose, so they’re a far better choice for blood sugar control. Instead of sweets, reach for delicious fruits like apples, berries, pears, or oranges. With more circulating insulin in your bloodstream, your body converts the carbohydrates to fat and stores them - on your buttocks, thighs, abdomen, and hips.” “Your body then produces extra insulin to bring your blood sugar down. “Refined carbohydrates raise blood sugar," she explains. Not only are these foods lacking in nutritional value, they can also cause a sharp spike in your blood sugar, says Kimberlain. To avoid weight gain and keep your blood sugar under control when you have type 2 diabetes, limit or avoid the following 10 foods.įoods that are made primarily of processed sugar, like many desserts, candy, and soda, are considered low-quality carbohydrates and are among the worst foods to eat when you have type 2 diabetes. A small study in Nutrition & Diabetes showed sustained enhanced insulin sensitivity in successful female weight-loss maintainers compared with those who had no history of weight loss.Īnd a study from 2020 of 100 obese people who had lost weight found that they had improved measures of cholesterol, triglycerides, blood glucose, and insulin sensitivity. Research shows that losing some weight can also help improve insulin sensitivity, meaning you’re less resistant and better able to respond to insulin, Kimberlain explains. You also want to avoid the saturated fat found in fatty meats, full-fat dairy, and fried foods, as people with type 2 diabetes have an increased risk of getting heart disease.”Ī healthy diet for diabetes will also help you manage your weight or lose weight if you’re overweight, which is important, because losing just 10 to 15 pounds may help you prevent and manage high blood sugar, according to the American Diabetes Association (ADA). “You want to eat a balanced, healthful diet, and avoid refined carbohydrates, which raise blood sugar. “It’s all about moderation and making careful food choices for overall balanced blood sugar control,” says Amy Kimberlain, RD, CDE, a spokesperson for the Academy of Nutrition and Dietetics and a wellness dietitian at Baptist Health South Florida. But feeling your best when you have diabetes isn’t just about choosing the right foods, it’s also about limiting or avoiding foods that can spike your blood sugar and increase your risk of complications. A healthy type 2 diabetes diet includes healthy carbs like fruits, veggies, and whole grains low-fat dairy heart-healthy fish like salmon, mackerel, tuna, and sardines and good fats like nuts, avocados, and olive oil.
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