If you’re borderline diabetic, paying attention to what you eat and limiting the amount of sugar you consume is crucial. In some cases, the culprits are obvious; you likely know not to overindulge in sugary desserts and candy. However, there are some seemingly “healthy” options that could actually raise your risk of diabetes. In many cases, fat-free foods are actually loaded with sugar. For this reason, it’s always important to be conscious of the ingredients in everything you’re consuming, especially when it comes to processed foods.
To discover a few of the worst low-fat foods that you should avoid if you’re at risk of diabetes, we spoke to health experts Catherine Gervacio, registered nutritionist-dietitian, and Lauren Thayer, registered nurse. They told us that fat-free baked goods, fat-free salad dressings, and low-fat yogurt are some of the worst offenders. Read on to learn more about the risks of each.
1. Low-fat baked goods
In most cases, baked goods are packed with refined carbs that can put your overall health at risk. Additionally, many processed pastries are loaded with sugar, making them a poor choice for anyone who is borderline diabetic—and that includes low-fat varieties.
"These types of goods are high in sugars and may be low in fiber," Gervacio warns. "Refined carbohydrates with added sugars can cause diabetes because they immediately spike blood sugar levels especially when overly consumed. This can lead to insulin resistance over time wherein the body needs more insulin to keep the blood sugar regulated." Yikes! For this reason, it's always best to stick to whole grain options.
2. Fat-free dressing
Salads are frequently seen as one of the healthiest meals around, so it may be surprising to some to hear that many of the most popular salad ingredients can take a toll on your body when consumed frequently. That may include some of your favorite dressings. Unfortunately, Gervacio and Thayer agree that fat-free dressing doesn't necessarily make a healthy alternative due to its high sugar content.
"Dressings are usually added with sugars to compensate the reduced fat content," Gervacio explains. "Excessive consumption of this can also affect the blood sugar level."
Thayer seconds this: "Low fat or fat free salad dressings tend to be full of sugar and preservatives, both of which are detrimental to health," she says. "The healthiest alternative is a salad dressing that is made without sugar and contains natural fats such as olive oil. The natural fats help the body to absorb the fat-soluble vitamins that your body needs." Perfect! Olive oil is packed with health benefits, so this is a fantastic option.
3. Low fat yogurt
Yogurt can make one of the healthiest snacks or breakfast foods around—as long as you choose the right kind. For example, Greek yogurt is packed with protein and probiotics. Unfortunately, though, low-fat and fat-free yogurts are typically a poor choice for your health.
"People often think of yogurt as a healthy, easy snack. If you are consuming low fat yogurt, you are likely consuming a ton of sugar," Thayer says. "This is especially true of the flavored yogurts. Alternatively, reach for a plain yogurt with no added sugar and add some berries to sweeten it up." Got it!
The bottom line
Ultimately, one of the most important parts of staying healthy and lowering your risk of diabetes is maintaining a balanced diet and limiting your intake of sugar. When choosing foods, checking the nutrition label to ensure it's not loaded with harmful ingredients is crucial. Sometimes, even seemingly healthy foods like these could take a toll on your health. When you choose nutritious, whole foods instead, you'll be well on your way to healthier blood sugar levels—and a healthier body overall.
