Apart from medical reasons, a person’s diet is the main cause of the rising instances of Type 2 diabetes. About 90 to 95% percent of Type 2 Diabetes is caused by an unhealthy diet and a sedentary lifestyle. This means that one of the most obvious ways of being healthy is also through diet. If you look at the list of things you have to avoid, you would probably be heartbroken – all the things you had liked and had been enjoying until your diagnosis will be on the list. It is hard to make a transition to a more regimented and carefully planned diet. But you have to start right away. Make gradual changes one meal at a time, gradually, removing foods that should be avoided if you have Type 2 diabetes.

Sugar

Sugar is the first thing that you have to avoid if you have Type 2 diabetes. The sugar that the body needs can be sourced from natural food like milk and fruits. Any form of sugar or sugary foods can cause sugar levels to spike. You must remember that until your sugar levels come down to normal levels, you are advised to be off sugar. The sugar ban is not permanent as it could be for Type 1 diabetes. Once your sugar levels are stable, you can have moderate amounts of natural sugar – but if you see your sugar spiking you should discontinue. Not everyone can control their temptations and keep their resolve when it comes to food. That said, it’s best to away from high fat and high sugar food items like

• White or refined sugar, brown sugar, honey, treacle, sweeteners
• Breakfast jams and preserves
• Sweet, candy, chocolate, cakes, biscuits, and puddings
• Canned fruit – if you have to use, discard the syrup and rinse the fruit
• All aerated, carbonated, fizzy drinks
• Ready to drink fruit juices and squash
• Sugar-coated cereals

One should keep in mind that many food items contain sugar. Accumulation of hidden sugar too can cause a hike in sugar levels. These are found in packaged and processed foods. Check the amount of sugar in the labels before buying them.

Carbohydrates

Carbohydrates have the biggest and quickest effect on sugar levels. There are many types of carbohydrates – simple carbohydrates can be broken down very fast allowing the glucose to be released in the bloodstream quickly. You have to avoid those simple carbohydrates. Refined carbohydrates can cause a sudden increase in sugar levels. Avoid the following foods that are made of simple and refined carbs:

• White rice, whitebread
• White potatoes
• Pasta made from refined flour
• Sugar-coated cereal
• Oatmeal
• Cornmeal, cornflakes, and cornflour

Saturated fats

One of the risks of Type 2 diabetes is that it increases the risk of heart attack and stroke. When consumed by diabetics, saturated fats can block the arteries. Saturated fats are found abundantly in animal protein and dairy products. They also can increase cholesterol and lead to weight gain. It’s best to avoid the following items:

• Beef
• Hot dogs, sausage, bacon
• Trans fat found in shortenings in processed food, baked goods, margarine, cakes, and cookies
• Egg yolk, organ meat, liver

Furthermore, avoid the following food groups if you have Type 2 diabetes:

• Sodas
• Refined sugars
• Processed carbs
• Trans and saturated fats
• High-fat animal protein and fat
• High sugar
• Artificial sweeteners
• Processed and packaged food