12 Foods to Limit or Avoid in a Type 2 Diabetes Diet

 

9. Eat High-Fiber Fruit Instead of Drinking Juice

9. Eat High-Fiber Fruit Instead of Drinking Juice

It may seem that 100-percent fruit juice is a healthy choice because it contains no added sugar, but a mere ½-cup (equivalent to 4-oz) serving contains 16 g of carbs and about 64 calories, per the USDA. Beyond that, the body metabolizes 100-percent fruit juice in the same way it processes soda, leading to a quick increase in blood sugar levels. Either way, the result is a higher risk for weight gain and heart disease, notes one study.

Therefore, fruit juice isn’t ideal for people with type 2 diabetes, says Lynn Grieger, RDN, CDCES, a health, food, and fitness coach in Prescott, Arizona, and a medical reviewer for Everyday Health.

Other fruit drinks can contain added sugar and even more carbohydrates. Keep in mind that no matter what, it’s easy to drink more than ½ cup of juice, which means the carbohydrates and calories increase as well.

If you simply can’t give up fruit juice, limit your serving size to 4 oz per day, says Grieger. A better choice still is to eat a piece of fresh fruit, which contains valuable fiber that is lacking in juice, and drink water, she advises.

 

10. Choose Granola, Energy, and Protein Bars Carefully

10. Choose Granola, Energy, and Protein Bars Carefully

Granola, energy, or protein bars seem like a healthy option, but read the list of ingredients and nutrition facts, and you’ll be surprised at the added sugars and artificial ingredients present in most bars, says Grieger. Look for bars that contain the least amount of added sugar possible and several whole-food ingredients, such as oats, nuts, or dried fruit, and avoid bars with long, unpronounceable chemical ingredients, she says. Finally, always check the nutrition facts for calories and grams of carbohydrates so you can accurately determine how to fit a bar into your daily food choices, she says.