Experts advise people with type 2 diabetes to limit high-GI foods such as refined grains and sugary drinks, while using simple swaps to stabilize blood sugar.
Health experts say people with type 2 diabetes should pay close attention not only to carb counts but also to fiber, protein, and fat content, as these affect blood sugar response. Foods high on the glycemic index (GI) tend to raise blood sugar quickly, while low-GI foods have a gentler effect.
Here are six common foods to watch and healthier ways to enjoy them:
1. White Grains (Bread, Pasta, Rice)
Refined grains digest quickly and spike blood sugar.
Tip: Choose whole grains or pair with protein, healthy fats, or veggies.
2. Sugar-Sweetened Drinks
Soda, sweet tea, and juice rapidly raise sugar. Tip: Drink water, flavored naturally with lemon or fruit.
3. Fast Food
Burgers, fries, and sodas contain refined carbs and hidden sugars.
Tip: Order smaller portions, swap fries for salad.
4. Dried Fruit
Sugar is concentrated per bite.
Tip: Limit portions, choose unsweetened, and pair with nuts.
5. Starchy Vegetables
Potatoes, corn, and peas raise sugar in large amounts.
Tip: Eat moderately and balance with protein or fiber.
6. Some Nondairy Milks
Oat and rice milk are high in sugar.
Tip: Pick unsweetened soy or almond milk.