If you have type 2 diabetes, it is essential to have a healthy diet. Consuming certain foods is proven to reduce blood sugar levels and the risk of complications like heart disease, and nerve damage. Similarly, there are some foods to avoid for type 2 diabetics as these items can elevate the blood sugar levels dangerously. These foods are said to have a high-glycemic-index. Some of these foods to avoid are listed in this article.

1. Sweetened cereals
Cereals are among the foods to avoid for type 2 diabetics. Even the brands that project themselves to be healthy have some amount of hidden sugar in them. So it’s best to be careful. Also, cereals contain little to no protein. Without adequate proteins in your diet, you may feel hungry quickly and reach out for those unhealthy snacks.

2. Honey
People with type 2 diabetes are often discouraged from eating white table sugar. But some of the natural sweeteners such as agave, honey, and maple syrup can also make blood sugar levels spike. One tablespoon of honey can contain almost 17.6 gm of carbohydrates, while the same amount of maple syrup has 13.4 gm carbs. So, they are among the foods to avoid for type 2 diabetics. These sweeteners can negatively affect insulin production and inflammatory markers in the body.

3. Dried fruit
Most people think consuming dried fruit is a healthy option for diabetics, but this is not correct. While it is true that the concentration of minerals and vitamins increases with the dehydration process, unfortunately, the amount of sugar (fructose) increases too. So, a bunch of raisins can contain four times the amount of carbohydrates that grapes do. Instead of snacking on dried fruits, people with diabetes can opt for low-sugar fruits like berries or a small apple to keep them energized.

4. Savory snack foods
A lot of people think that avoiding sweet items is enough if you have type 2 diabetes. But this is not the case. A lot of packaged snack foods like pretzels, graham crackers, etc., may not be sweet, but they are definitely among the foods to avoid for type 2 diabetics. These items are often simple carbohydrates that can quickly raise the blood sugar levels in the body. And they do not have any nutritional value to them either.

5. Unsweetened fruit juice
People with diabetes often go for unsweetened packaged or fresh fruit juices as they think it’s a healthier option. Unfortunately, it is far from the truth. Fruit juices, even the unsweetened ones, are still packed with natural sugar in the form of fructose. These beverages can, therefore, quickly raise blood sugar levels and insulin resistance in the body. If you’re thirsty, consuming cold water with a dash of lemon is a better idea.

While it might seem difficult to cut off a lot of these foods from your diet, it is healthier for you in the long run. It is also essential that you intake enough nutrients, healthy fats, minerals, among others. So, eating a balanced diet and controlling your portion sizes is the best approach. You can even take the help of a reputed dietician to plan out your daily meals.