Top Foods I Avoid: A Comprehensive Guide For Type 2 Diabetics
Moderation is another term for “tease”
Being diagnosed with Type 2 Diabetes often means having to give up the foods that taste good and evoke a sense of home. The savory and sweet flavors that can bring tears to your eyes. While life doesn’t revolve solely around food, it is an integral part of daily life. Thus, this diagnosis has rendered the task of finding enjoyable foods much more challenging.
(White) rice
One cup of cooked white rice can yield about 40 to 53 grams of carbs. This means my days of experimenting with cooking different types of white rice to go with a stir fry meal or any meal for that matter — are over. That is too high of a carb count and it spikes my sugars.
There are a few alternatives to white rice and I don’t like either option:
- Brown rice
- Quinoa
- Cauliflower
Brown rice is not my friend. No matter how long it is boiled, its texture feels “tough”. That is because it still contains its husk, which is actually better for our gut, slowing digestion.
Quinoa(never tried it) and cauliflower are fine, but there is nothing like nice, fluffy Jasmine rice. A super cool trick though to still eat white rice, is to cook the white rice, and then refrigerate overnight. When you reheat it, resistant starch will form and not spike your glucose so much. Again, it is a great alternative, but why would I cook dinner of white rice and refrigerate it. I want it now!
Cereal
Cereal averages about 27 grams of carbs per cup. However, the cereals that I used to buy: Kellogs Corn Flakes, Cap N’ Crunch, Honey Bunches of Oats, etc typically are 35–40 carbs for one cup of cereal.
When I was first diagnosed, I did not know cereal would not be my friend any longer. My doctor had simply told me to stay away from sweets and take my meds, but I was still eating cereal — I mean because, hey, it’s the quickest, lightest breakfast for me. I don’t eat heavy most mornings. But then, there came worse news —
Observing my blood sugar levels rise above 200mg/dl after breakfast each day, I came to understand that the oat milk I recently switched to in an effort to avoid regular milk was, in fact, causing a spike in my glucose levels.
Why?
Regular milk and oat milk already boast about 30 or more carbs. Then to add it to cereal was just bad for me. So, cereal had to go and regular milk.
My new alternative that I am pretty okay with, is using unsweetened almond milk which is only 1 carb, and I stick to one small bowl of cereal, typically multigrain Cheerios or FiberOne cereal. Just. One. Bowl. It’s difficult, but I’ve been okay with this method so far.
Also, breakfast don’t have to just be cereal. Eggs, bacon, oatmeal, or avocado on toast are great morning options that I am also pretty fine with.
I can’t snack anymore?
No one informed me that snacking between meals or late at night could wreak on my glucose levels.
My go-to snacks were trail mixes and dried fruit, especially during hikes, but I’ve learned they contain too much sugar. Even my beloved beef jerky isn’t ideal. It’s low in carbs, but it’s processed.
Post-meal, I’d often reach for chips or a banana. However, ripe bananas, while healthy, aren’t suitable for diabetics. We should eat them when they’re less ripe, or pair a ripe one with nuts or nut butter to balance it with fat and protein.
Snacking late at night is also problematic as it can impact morning blood sugar levels. Consequently, dining after 7pm is not advisable.
I’ve come to realize it’s not just about when I eat, but what I eat. I’ve developed a preference for raw almonds, string cheese, sugar-free protein Greek yogurt, and apples with nut butters, and I’m trying to avoid eating dinner after 7pm (though it’s a work in progress).
Chinese food
Hmmm.
There’s nothing like a hot steaming triangular paper cup of rice with a side of fried chicken pieces and sweet and sour sauce to accompany in the clear cup, plus a few fortune cookies to read while munching on the heaviest carb delight ever. My personal fav was the General Tso’s chicken with broccoli.
Even with broccoli and a side of water though, Chinese food, especially the best tasting ones with tons of sugar and grease dressing it up — is bad. After eating a typical Chinese dish in America, my blood sugars hover at a steady 200–250. However, I have changed things up a tiny bit.
- I opt for the small chicken and broccoli bowl now. Sometimes beef. Either way, it helps.
- Recently, I tried Korean food and that was so much healthier. Kimchi, with a small side of rice and bulgogi, spiked my sugars to about 180, but it leveled out a couple of hours later.
Summation
The common mantra in diabetic support circles is moderation, yet the question remains: who sets the limits? How much is excessive? When should one cease? The Japanese concept of eating until 80% full, known as “hara hachi bu,” doesn’t quite work for me; stopping at half-full leaves me hungry and my stomach growling.
Navigating this new landscape as a diabetic involves learning to curb my cravings. Over the past year, I’ve adopted the habit of eating balanced meals, which benefits both my stomach and blood sugar levels. For example, I pair cereal with a boiled egg or yogurt, and a small serving of rice is always accompanied by a generous helping of vegetables and protein.
To be transparent with you, reader, there are still foods I relish. I practice my own version of moderation by indulging in them less frequently. Potato chips have been off my menu for months, though I did indulge last week. And while I haven’t had ginger ale in a year, I’ve allowed myself a few small servings this month.
It’ll be okay.
Check out some sources below that helped me to process this new “sweet life”. I don’t suggest resources I’ve never tried or that has no good reviews.(Affiliate links included)
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