By
Chris Iliades, MD
Updated on September 21, 2017
What Not to Eat if You Have Type 2 Diabetes
No one likes to be told no — especially if you have diabetes and are already struggling to meet the day-to-day dietary demands of the disease, which most people would admit is no easy task. Often, a diagnosis ofprediabetes or full-blown type 2 diabetes means you have to give up or limit many of the foods you once loved, like white potatoes and red meat, and many others for which you may not yet have developed a taste, such as leafy greens and seafood. But making healthy choices when you have diabetes is one of your best bets for maintaining or achieving proper blood sugar control and helping to prevent certain diabetes complications, such as nerve damage, vision problems, heart disease, and stroke, according to the American Diabetes Association (ADA).
Adequate sleep and regular exercise should be part of that effort, but so should smart snacking. After all, a good diabetes snackcan help you keep your blood sugar on an even keel, provide energy throughout a busy day, help improve your workout, and prevent you from overeating at mealtime.
But when you choose which snacks to reach for when hunger strikes, are some options better than others? Unsurprisingly, yes, and when snacking, you should continue to count your carbohydrate intake, the National Institutes of Health (NIH) advises. According to an article published in February 2014 in the Journal of Education and Health Promotion, making sure your overall diabetes diet is rich in fruit, veggies (especially the nonstarchy kinds), lean protein, healthy fats, and whole grains can help you stay on track.
And while most dietitians agree with the phrase “everything in moderation” when it comes to best managing your blood sugar, it’s actually true that when you have diabetes, there are some snacks that are best left off your plate (think: calorie-laden, high-carb foods that come packaged in a bag). Snacks that are high in unhealthy saturated fat, carbohydrates, and sugar should be limited and, if possible, avoided. These kinds of fare are more likely to mess with your blood sugar and may contribute to unwanted weight gain — an effect that can further reduce insulin sensitivity and potentially worsen diabetes symptoms and complications, leaving you feeling sluggish rather than energized.
Unhealthy diabetes snacks aren’t always as obvious as that gooey candy bar you may eye in your office vending machine (but skip the obvious ones, too). Try to steer clear of the following quick eats to avoid blood sugar spikes and to help better manage diabetes now and down the road.
Skip the Doughnuts Due to Their Sugar and Fat Content
Doughnuts are sweet, fun to eat, and look gorgeous on social media, but their nutritional profile makes them a no-no in a healthy diabetes diet. "When you see terms like ‘cream-’ or ‘jelly-filled,’ ‘crispy,’ ‘crunchy,’ or ‘glazed’ attached to doughnuts, think sugar and fat," saysNessieFerguson, RD, CDE, a medical nutrition therapist at the Nebraska Medical Center in Omaha. "I usually like to avoid the words 'avoid completely,' but when it comes to doughnuts, avoid completely!" Instead, use snack time as an opportunity to have another serving of the diabetes-friendly foods that can help you better manage the disease — like fruits, nonstarchy vegetables, and whole grains. If you’re craving something that’s more obviously sweet, reach for half a banana with a tablespoon of peanut butter. This powerful combo contains potassium, magnesium, and healthy fat, helping fuel you throughout your day. The protein and fat in the peanut butter can also help to slow the absorption of the carbohydrates from the banana, raising your blood sugar more gradually than if you had a banana alone.
Say No to Rich Cheeses Because of Their Unhealthy Fat
Although counting carbs can go a long way in managing diabetes, carbsaren't the only nutrient that should be on your radar. Unhealthy sources of fat also can make it harder to control the disease and your weight. So instead of nibbling on 1 ounce (about the size of your thumb) of a rich, full-fat cheese like cheddar, which has 5 grams of saturated fat, enjoy 6 whole ounces ofnonfat plain Greek yogurt. This equally rich-tasting snack has the creaminess of cheese with more than twice as much protein per serving, helping keep you satiated and promoting a healthy weight. For an added dose of flavor and antioxidants, top your yogurt with ¼ cup of fresh blueberries.
Don’t Opt for Salty and Fatty Chicken Fingers or Fish Sticks
Chicken is a healthy source of lean protein in a diabetes-friendly diet, right? Not so fast: Not all types of chicken are created equal. While grilled boneless, skinless chicken breast is often a healthy choice for diabetes, its fast-food counterpart is another story completely. "Breaded and fried snacks like chicken fingers or fish sticks can have more fat than a lean beef patty,” Ferguson warns. “The breading may also be loaded with salt." Instead, add a tasty crunch to your diabetes diet with 1 ounce of unsalted nuts — you’ll get a dose ofhealthy monounsaturated fatalong with filling fiber, as well as some protein and complex carbohydrates, which are lower on the glycemic index than refined carbohydrates.
Resist the Crunch of Sodium-Laden Chips and Crackers
You may love their lip-smackin’ saltiness, but potato chips, tortilla chips, or corn chips (including those in restaurant nachos), crackers, and pretzels are not the best food choicesfor people living with diabetes. These snacks not only lead to higher LDL, or “bad,” cholesterol and add empty calories to your diet, but they also make your diabetes harder to control. Even if you choose baked chips or crackers that are lower in fat, they still pack a fair amount of calories and carbohydrates, so it’s essential to monitor your portion size and avoid pairing them with high-fat dips. Ferguson recommends substituting classic potato chips for baked whole-grain crackers dipped in salsa.
Pass on Packaged Cookies for Their Sugar, Fat, and Calories
A packaged chocolate chip cookie might seem like just the pick-me-up you need on a challenging workday, but Ferguson warns that these common go-to snacks can wreak havoc on your health if you have diabetes. Namely, these convenient treats are high in sugar, fat, and calories — meaning they can spike blood sugar and pack on unwanted pounds. The problem? The highly processed flour used to make them has had its nutrient-rich outer grain removed along with its blood-sugar-lowering fiber. In addition, they’re also packed with refined sugars. That means these snacks will be digested more quickly, likely leading to poorly controlled blood sugar. Look instead for unprocessed snacks such as popcorn— a whole grain with a lot of fiber — that you air-pop yourself, or keep it simple and reach for ready-made fresh fruit to satisfy your sweet tooth. Remember that pairing either of these healthy snacks with a source of protein such as reduced-fat cheese or fat-free, plain Greek yogurt will also help slow the rise in blood glucose, making these snacks more well-rounded and even healthier!
Avoid Processed Cereals Made to Look Like a Treat
Despite label claims about fiber and essential vitamins and minerals, many popular breakfast cereals are actually highly processed and loaded with sugar. Therefore, many of them should be avoided. "Watch out for cereals that are made to look or taste like candy or cookies," Ferguson warns. It’s also important to note that even seemingly healthy cereals can have hidden sweeteners and very little fiber. For a smarter diabetes snack, reach for cereals that have whole grain listed as the first ingredient and very little, if any, added sugars. Pair your cereal with skim milk only, and don’t add sugar. Whole grains are key in a diabetes diet because they are low on the glycemic index, which means they are generally digested more slowly and cause less of an increase in your blood sugar. Plus, they’re packed with fiber, also helping you maintain good blood sugar while aiding your digestive system and overall health.
