The Diabetic Diet: Avoid Starches and Sugars

Learn how sugars and starches lead to rapid spikes in blood sugar levels

In an effort to lose weight, as people with type 2 diabetes do, many of us fill up on fat-free pretzels, bread, rice, and other starches with a high glycemic index (GI). (Foods with a high GI are broken down quickly into sugars, which leads to rapid spikes in blood sugar levels.)

Due to the negative effects fat-free foods can have on your blood sugar—and your overall health—it is best if you avoid them altogether.

The same is true of sugar. According to U.S. Department of Agriculture statistics, Americans consume an average of 149 pounds of sweeteners a year—not counting the artificial sweeteners such as aspartame (NutraSweet and Equal). This includes high-fructose corn syrup, which is added to all kinds of processed foods.

Following a diabetic diet means avoiding sugar as much as possible. For those times when you crave something sweet, however, use a natural sweetener, or have a square or two of dark chocolate.

More Dr. Whitaker Advice on Diabetes

• How to plan a diabetic diet
• How a mini-fast can help you lose weight and reverse type 2 diabetes
• Recommended nutrients for anyone with type 2 diabetes