Have the disease, or simply want to lose weight? The following foods can help.
Although no food is totally taboo, keep these five to a minimum.
- 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 disease.
- 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).
- 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.
- 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.