Although no food is totally taboo, keep these five to a minimum.
1. Red meat
Red meat has long been associated with type 2 diabetes. A 2011 Harvard University study found that people who increased their red-meat intake by 3½ servings per week had a nearly 50 percent higher risk of developing the
2. Starchy vegetables
Starchy vegetables, such as potatoes, corn and peas, are high in calories and carbs compared with the leafy variety. Add peas sparingly to a salad (instead of eating them solo) or eat just half a baked potato (including the skin, which contains fiber).
3 Refined grains
Refined grains (found in white bread and most pastas) and concentrated sources of sugar (in sweets) are quickly converted into glucose, leading to a spike in blood sugar.
4 Fruit juice
Fruit juice has sugar but little or none of fruit’s filling fiber, which slows the absorption of sugar into the body. The result? A sugar high that doesn’t quell your appetite.
Soda–both regular and diet. Numerous studies link consumption of artificially sweetened beverages to an increased diabetes risk.
5 Fizzy drinks
Fizzy drinks both regular and diet. Numerous studies link consumption of artificially sweetened beverages to an increased diabetes risk.