Blood Sugar Alert: 5 Foods People With Type 2 Diabetes Should Limit Or Avoid Entirely

Managing type 2 diabetes requires constant vigilance when it comes to food choices. Blood sugar spikes can wreak havoc on your health, so understanding which foods to limit or avoid entirely is crucial. This doesn't mean complete deprivation, but rather making informed choices that promote healthy blood sugar levels and overall well-being. Here are 5 key food swaps to consider

1. Skip Sugary Foods Like Sweets and Soda
This might seem obvious, but sugary treats like cakes, cookies, candies, and pastries are loaded with refined carbohydrates that send blood sugar levels soaring. These simple carbs are quickly digested, leading to a rapid rise in blood sugar followed by a crash, leaving you feeling tired and craving more sugar. Sugary sodas and other sweetened beverages are equally problematic. Opt for water as your primary beverage, and if you crave something sweet, indulge in a small piece of dark chocolate (at least 70% cacao) or a piece of fruit with a handful of nuts for a more balanced option.

2. Sip on Flavoured Seltzer Rather Than Fruit Juice
While fruit seems like a healthy choice, fruit juices are often concentrated sources of sugar. The natural fibre present in whole fruit, which helps regulate blood sugar absorption, is lost in the juicing process. Stick to whole fruits for a satisfying dose of vitamins, minerals, and fibre. If you enjoy the taste of fruit juice, dilute it with water or opt for flavoured seltzer water for a refreshing and sugar-free alternative.

3. Snack on Fresh Fruit Instead of Dried Fruit
Dried fruit, while a concentrated source of nutrients, is also packed with concentrated sugar. A handful of dried fruit can contain the same amount of sugar as several servings of fresh fruit. Fresh fruit offers the same nutrients with the added benefit of fibre, which helps slow down sugar absorption. Enjoy a variety of fresh fruits like berries, apples, pears, or grapefruit for a healthy and satisfying snack.

4. Opt for Lean Proteins Over Fatty Cuts of Meat
Fatty meats can contribute to weight gain and inflammation, both of which can worsen blood sugar control. Choose lean protein sources like grilled chicken, fish, or beans for a healthy and diabetes-friendly option. Lean protein helps you feel fuller for longer, preventing unhealthy snacking and aiding in blood sugar management.

5. Favour Low-Fat Over Full-Fat Dairy
While dairy products offer essential nutrients like calcium and vitamin D, full-fat dairy products are also high in saturated fat. Saturated fat can contribute to insulin resistance, making it harder for your body to regulate blood sugar levels. Opt for low-fat or fat-free dairy options like yoghurt, milk, and cheese to enjoy the benefits of dairy without the drawbacks.