In 2015, over 9% of Americans had diabetes, a figure that has since increased. Diabetes affects how the body handles insulin, leading to significant dietary changes upon diagnosis. Surprisingly, many seemingly healthy foods are harmful due to hidden sugars, preservatives, and salts that are not always apparent on nutrition labels. Here are some of the worst foods for diabetics:
Diet Soda Dangers
While regular soda is known to be bad for diabetics, diet soda isn’t a safe alternative. Research from the American Diabetes Association shows that daily diet soda consumption increases the risk of type 2 diabetes by 67%, contributing to high blood sugar, belly fat, and metabolic syndrome. Another study linked diet soda to a higher risk of diabetic retinopathy, which can lead to blindness. It’s best to avoid diet sodas entirely.
Misleading Artificial Sweeteners
Despite being marketed as “diabetic-friendly,” some artificial sweeteners can worsen diabetes and obesity. In 2018, research found that these sweeteners negatively impact blood glucose and insulin. However, stevia and tagatose have been found safe for diabetics. Consult with a doctor or nutritionist for the healthiest options.
The Truth About Milk and Dairy
The long-standing debate over the best type of milk continues. Previously, a low-fat diet was recommended for diabetics, but low-fat milks often contain added sugars that can spike blood sugar levels. Registered dietitian Nicole Anziani advises caution with low-fat milk. Similarly, while most dairy products have a low glycemic index, add-ons like granola and syrups can increase it. Registered dietitian Heather Cunningham suggests choosing plain yogurt and adding fresh fruits and nuts yourself, aiming for less than 20 grams of carbs and no added sugars.
Watch Out for “No Sugar” Labels
Some “no sugar” products replace sucrose with fructose, which is still sugar, misleading consumers. For truly sugar-free options, consider making your own jams and jellies at home.
Beneficial Fatty Fish
The American Diabetes Association recommends that diabetics eat fatty fish twice a week. A 2019 study from Chalmers University of Technology found that pollutant-free fatty fish can help prevent type 2 diabetes. Those at high risk should consider incorporating more fatty fish into their diet.
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