Carbs are only part of the equation when it comes to an increased risk of type 2 diabetes. In general, any food that can lead to weight gain put you at risk of developing diabetes – obesity is a major risk factor.
Here are some of the most common foods to stay away from or eat in moderation:
Refined carbohydrates: Many foods contain refined flour that removes the bran and the germ during processing. The finished product doesn’t have nearly the same dietary fiber as whole grains. As a result, the body processes these starches quickly, leading to glucose spikes. Examples of refined carbohydrates include white bread, white rice, white pasta, pizza, chips, pretzels, tortilla chips and crackers. Diets rich in refined carbs have been linked to an increased risk of developing type 2 diabetes.
Foods high in saturated fats: You may not associate saturated fats with diabetes, but this unhealthy dietary fat has been linked to insulin resistance. Plus, eating any type of foods that can lead to weight gain can also put you at risk. Foods with saturated fat include fatty cuts of red meat, skin-on chicken or poultry, coconut and palm oil and full-fat dairy products such as butter, cheese and milk.
Foods with added sugars: Any foods with added sugars, especially fructose (fruit sugar), cause glucose levels to rapidly spike. Added sugars include obvious sweets such as candy, cakes, cookies, and ice cream, and less obvious examples such as yogurt, sauces and salad dressings.
Sugary drinks: Whether it’s a lemon-lime soda or a juice box, sugary drinks are full of empty calories with no nutritional value. In other words, this is a quick way to spike your blood sugar. A single 12-ounce soft drink has about 40 grams of added sugar, or 10 teaspoons. Similarly, a 12-ounce serving of fruit punch has 26 grams of added sugar, or more than 6 teaspoons of sugar. One study found a single sugary beverage consumed each day can increase the risk of type 2 diabetes by 25 percent.
Fried foods: Foods fried in fatty oils can lead to weight gain, high cholesterol and high blood pressure – three risk factors of diabetes. A study by Harvard Health found eating fried foods four to six times per week increased the risk of type 2 diabetes by 39 percent. That number jumped to 55 percent for people who ate fried foods every day.
Processed foods: Processed foods is a way for food manufacturers to add oils, sugars, salt and preservatives to both increase the flavor and shelf life of products. The end result is foods high in sugar, calories and, sometimes, saturated fat. Conversely, they are also low in nutrition and fiber. A large study in 2019 found people whose diet consisted of 22 percent processed foods (or 1 in 5 meals containing processed foods) were at a higher risk of developing type 2 diabetes. Examples of processed foods into baked goods, packaged meats and snack foods.
Foods with trans fats: Trans fats are another type of bad fat that can lead to cardiovascular problems that, in turn, increase your risk of diabetes. While trans fats have largely been removed from products, they can still show up in foods despite labels reading “0 grams trans fat.” By law, foods can contain up to 0.5 grams of trans fat per serving and still be labeled at 0 grams. Check food packaging for partially hydrogenated oil. This may appear in margarine, snack foods and packaged baked goods.