5 Food Type 2 Diabetes Patients Should Never Eat

What’s on your plate? It’s an important question. One of the most essential steps to avoiding complications from type 2 diabetes is managing your diet. Furthermore, a healthy diet is critical right now with the spread of COVID-19, the disease caused by the novel coronavirus. People with diabetes are more at risk for serious complications from the illness, according to the American Diabetes Association (ADA). For that reason, you’ll want to do everything you can to ensure you’re in good health.

This means knowing both what to eat and what not to eat. To keep your blood sugar in check, you'll want to avoid less-healthy foods, such as foods or drinks with added fats, sugars, and sodium. At the same time, you’ll want to choose healthy sources of carbohydrates (including fruits; vegetables; whole grains like brown rice; legumes, such as beans and peas; and lowfat or fat-free dairy products, such as milk and yogurt), heart-healthy fish, and “good" fats, like nuts, avocados, and olive oil.

* Skip Regular Soda

If you have diabetes, you're allotted approximately 30 to 45 grams (g) of total carbs per meal if you're a woman, and 45 to 60 g per meal if you're a man, says Amy Kimberlain, RDN, a certified diabetes care and education specialist (CDCES), a spokeswoman for the Academy of Nutrition and Dietetics and a wellness dietitian at Baptist Health South Florida in Miami. Down a 12-ounce (oz) can of soda with your lunch and you've already used up 39 grams (g) of your carbohydrates for the day, according to the U.S. Department of Agriculture (USDA) — the equivalent of more than 9 teaspoons of sugar. All that sugar not only makes your blood sugar harder to control, but it can also tax your heart, kidneys, gastrointestinal tract, and immune system, says Bobbie Randall, RD, CDCES, who practices in Orrville, Ohio. Instead of soft drinks, she recommends sparkling water with a refreshing slice of lemon, lime, or cucumber.

* Smoothies

Sodas are a no-brainer, but other drinks that contain loads of sugar aren't as easy to spot. Take fruit smoothies: They sound nutritious, but they can pack a sugary carb punch, especially if they're oversize and made with sweetened fruit, sugar syrup, and sweetened yogurt. Nutrition stats on fruit smoothies vary widely, so always check the label on yours (if bottled) or request this information (if you're ordering from a restaurant or quick-service spot). In general, one cup of fruit smoothie has 25 g of carbs, including 18 g of sugar, per the USDA. (Smoothies are usually bigger than one cup, so this is a very conservative estimate.) It’s possible to make a smoothie at home that’s diabetes-friendly, as long as you plan out the ingredients wisely. As an alternative, Randall recommends sipping sugar-free flavored waters, or eating fruit whole to get its beneficial fiber while keeping carbohydrates in check.

* Cut Back on Sugar-Bomb Coffee Drinks

Other unhealthy beverages, such as coffee drinks, are seemingly ubiquitous. According to the USDA, a medium frozen coffee drink (which may be topped with whipped cream) packs a whopping 67 g of carbs, the majority of which come from added sugar. Before you place your next to-go order, see if the item's nutritional information is listed on the menu so you can choose smarter.

You shouldn't have to ditch coffee completely — try enhancing a regular coffee with sugar-free hazelnut syrup, some vanilla extract, or a dash of cinnamon. If you crave a little richness, Randall recommends using a few drops of half-and-half.

* Avoid Fried Foods

Fried foods are usually breaded, which can add up to lots of carbohydrates, unhealthy fats, and calories, says Kimberlain. Too much fat in your diet can lead to weight gain, she adds, which can worsen type 2 diabetes. Weight gain also increases your risk of heart disease, a risk that's already elevated when you have diabetes, according to the American Heart Association (AHA). Rather than eating breaded and fried favorites like chicken nuggets, shrimp, okra, and onion rings, Randall suggests roasting or baking these foods without the breadcrumbs. Try a coating of fresh herbs or spices. If you must have breading, coat with whole-grain crumbs and bake the foods instead of frying "that's a happy medium," she says.

* Favor Lean Proteins

Many cuts of red meat are high in unhealthy saturated fat, says Kimberlain, Too much of this type of fat increases your risk for heart disease, the AHA notes. Because people with diabetes are already at higher risk for heart disease compared with those without diabetes, Randall recommends limiting fatty cuts of meat in favor of foods that supply healthy fats, such as fish, nuts, and avocado, as well as lean proteins like skinless chicken and tofu. Fatty meats include poultry with skin, ground meat with a high fat percentage, prime cuts of beef, and processed meats like sausage and bacon.