Type 2 Diabetes – Foods Diabetics Should Avoid

Type 2 diabetics no longer need to lead their lives devoid of carbohydrates or carbs, being afraid to eat out at restaurants, or pass on having dinner at a friend’s home. There is absolutely no need to bring your own food or give up socializing because you have received a diabetes diagnosis. Since it has been proven all carbohydrates do not cause Type 2 diabetes, it is not the enemy. However, there are certain foods you should avoid or, at least, limit.

This doesn’t mean you have to rely on tree bark and leaves for your nutrition. On the other hand, it doesn’t mean that you can eat whatever you want and in any quantity your appetite dictates. Control is the key word for a anyone who has received a diabetes diagnosis.

The types of foods you eat affect the amount of sugar that goes into your bloodstream and the speed with which it does so. In the case of carbohydrates, many affect our blood sugar level differently. These foods are listed on what is called the glycemic index (GI), which can help you choose foods that reduce insulin resistance. The GI expresses them in a range… those with lower numbers means they are healthier. The higher the glycemic index value, the more the food negatively affects your blood sugar levels.

An example of foods with a low GI would be:

certain vegetables,

whole grains,

legumes, and

nuts.

The glycemic index is valuable in that it holds many surprises. If you questioned anyone on the street as to how safe carrots and broccoli are for a diabetic, they would probably say both were okay. After all, carrots are good for you, right? But non-diabetic healthy doesn’t mean the same as diabetic healthy. The truth is carrots have more than double the index rating of broccoli.

The point here is that even though something might seem healthy, it doesn’t always mean that it is.

Before you start calculating food values off of the index, you need to know what your starting number is for a daily count. This will give you the recommended daily allowance of carbs you can safely consume. Your doctor will have this number based on your age, your overall health and other factors. The closer you stay within that number, the better control you will have over your diabetes and blood sugar level. The more you exceed this number, the more you can expect your diabetes to cause you complications and other health problems.

Vegetables hold the lowest values on the index. Fruits also rank lower than many foods. But even a category like vegetables can be broken down further. For instance, kidneys beans have an index of 52, while black-eye peas are only 41.

Processed foods such as sugared cereals require very little digestive activity. Your body converts them to sugar with very little effort. Complex carbohydrates, those found in whole grain pasta, digest slowly and the result is a slower rise in blood sugar. In other words, the longer you have to burn the carbs, the better off you will be.

The best advice would be to become very familiar with the index. Carry a copy around with you so there is no question when you are away from home. Your health depends on it. The glycemic index can be found in many books and also on websites including