Each individual's body is different, as is the way they react to different foods.
More important than excluding or including any one food is portion control.
You can eat three bites of almost anything, (with the exception of raw sugar), and suffer no ill effects.
The trick is learning to be satisfied with three bites! That said, there are certain foods that are almost certain to spike blood sugar levels for those with type 2 diabetes.
These include foods high in sugar or high fructose corn syrup, such as:
- Heavily sweetened breakfast cereals
- Soda pop, and
- Nearly all fast food
- White bread
- Highly processed foods such as instant mashed potatoes or prepackaged macaroni and cheese, and
- Trans-fats (hydrogenated oils)
These can be eaten in moderation as part of a well balanced diet, but should not serve as a stand alone meal or snack.
The more complex or high in fiber a carbohydrate is, the more you can eat of it.
Combining carbs with different properties can slow absorption and delay the release of sugar into your bloodstream.
The most common 'pairings' include beans and rice, or whole grain cereal and milk.
This allows you to eat more than one kind of carb at each meal.
Protein is excellent for type 2 diabetics as long as there is no sign of kidney disease.
If renal failure is pending, reducing protein in your diet can slow the progression of this complication by relieving some of the burden on your kidneys.
Animal protein can be replaced with more easily digestible foods that still deliver protein, including nuts, whole grains and legumes.
Fats are necessary, but avoid trans-fats in favor of "healthy" fats like those found in avocados, nuts, and seeds.
Low fat diets are needed for diabetics trying to lose weight, but don't eliminate fat entirely from your diet...
just focus on limiting it to non-saturated fats found in fresh food.
You may find that some foods on the "best" list still appear to cause you blood sugar problems that must be addressed, and that some foods on the "worst" list don't impact you negatively at all.
This is why you must track your own diet and adjust it to compensate for your own specific needs, then you will know your best and worst foods.