5. Commercial Fruit Juice
There’s a reason fruit juice isn’t mentioned as an option to soda: it’s almost as bad as soda (18). Especially for diabetics.
In its whole form, fruit still contains sugar – but it also contains fiber (19). Fiber lowers your body’s glycemic response by slowing digestion, as well as keeping you full. Juicing removes the fiber, leaving you with nicely-flavored sugar water.
Commercial fruit juices take this one step further and actually ADD sugar to make the juice sweeter! Subsequently, research studies now confirm that regular consumption of fruit juice increases your risk of type 2 diabetes (20).
Homemade fruit juice is just slightly better: the fiber is still gone, but there’s no added sugar (unless you add it yourself). The good news is that eating whole fruit is associated with a lower risk of diabetes. Whole fruit are loaded with micronutrients, antioxidants, and vitamins, in addition to the fiber (21 ).
If you’re not in the mood to munch on whole fruit, then give smoothies a go (22). You’ll keep the fiber, and there are endless, delicious combinations to come up with (23 ). To really keep your glycemic index low, add some more fiber to your smoothies with some flaxseed, chia seeds, or spinach.
6. Fried Foods
Fried foods are bad for you even if you don’t have diabetes. They’re really, really bad for you if you do. Why?
Studies show that trans fats – like the oils used for frying – may actually promote insulin resistance (24, 25).
Regular consumption of trans fatty foods already shares a solid link with cardiovascular disease, which also puts you at higher risk for metabolic syndrome and diabetes (26).
Familiarize yourself with the different types of trans fats companies use in processed food, and always read the nutritional content label (27).
Due to their low cost and ease of use, trans fats are a restaurant favorite. You may want to ask your waiter what oil the restaurant uses, and opt for healthier menu options.