Type 2 diabetes is a chronic condition that affects how the body processes blood sugar (glucose), often leading to insulin resistance and high blood sugar levels. Maintaining a healthy weight is crucial for managing and preventing type 2 diabetes, but some foods can increase the risk of developing the disease and make weight loss significantly harder. Highly processed foods, added sugars, and refined carbs can spike blood sugar, promote fat storage, and increase insulin resistance, making it difficult to shed pounds and maintain stable energy levels.
Neuroscientist Dr. Robert Love shared the five foods you should avoid because they can “increase the risk of type 2 diabetes” and hinder your weight loss efforts. According to him, cookies, mashed potatoes, and soda are some of the worst options. Read on to learn more!
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1. Cookies
Unfortunately, your favorite cookies are high in refined sugar, and Love says that “foods high in refined sugar spike blood sugar, spike insulin, and increase the risk of type 2 diabetes.” If you can't fight your cookie cravings, discover some healthy sweet treats for weight loss here!
2. Sweet rolls
Love says this food contains a lot of white bread and carbs, which is going to “spike your glucose.”
Also, “it’s got a bunch of fat in it,” along with the high sugar content, which are “terrible” for your blood sugar levels.
3. Mashed potatoes
“You may not know this, but white potatoes actually spike your insulin and glucose more than table sugar,” he says, adding that if not careful, “these can be more dangerous than table sugar."
When made with added butter, cream, or cheese, they also become high in calories and saturated fats, which can further contribute to weight gain.
He suggests replacing this food with sweet potatoes.
4. Fried foods
Many fried items, like french fries, fried chicken, or doughnuts, are made from refined flour or starchy vegetables, causing blood sugar spikes that lead to elevated insulin levels.
“Fried foods are absolutely terrible for your health. They’re filled with bad oils or coated with bad oils,” and they can also “create inflammation in the body,” which increases the risk of type 2 diabetes.
5. Soda
Soda provides empty calories that do not promote fullness, often leading to overconsumption of both sugary drinks and other high-calorie foods. Diet sodas, while sugar-free, may still contribute to weight gain by disrupting metabolism and increasing cravings for sweet foods.
Calling this the “absolute worst,” Love says this beverage is a “bunch of sugar and no fiber, so it’s dramatically [going to] spike your blood sugar because that sugar gets absorbed really quickly and then your body doesn’t know what to do with it and then it stores that excess sugar as fat." Noted!
