The general perception is that only carbs, sugar, and fats cause type 2 diabetes. However, this is not true. The dietary requirements for people who have type 2 diabetes differ from person to person based on their age and their overall health. Unlike type 1 diabetes, diet restrictions can be short term if a person practices good dietary habits and engages in physical activity. Even restrictions on carbs can be lifted by doctors if they build their menu with complex carbs. Apart from carbs, fats, and sugar, other groups of food can increase sugar levels and should be avoided.

Grains
Plant-based protein is healthier when compared to animal protein. However, they contain starch. Refined grains are a good source of protein, but they contain starch, too. People who consumed whole grain instead of refined grains are less prone to type 2 diabetes. They also recover much faster as the starch in these whole grains are complex carbs and not simple carbs. Without the bran, the white flour is already broken down. When we eat them, the stomach processes them much faster, releasing quick and sudden bouts of glucose. The spike in the sugar levels is sudden and fast. As the energy is used, the affected person may feel hungry soon and the cycle of binge-eating continues.

If you have been diagnosed with type 2 diabetes, stay away from refined grains and grain products that are made of white flour. These include:

• White bread
• Bagels
• Cakes
• Muffins
• Tortillas
• Creamy pasta
• White rice
• Cereals
• Pretzels

Many packaged goods are a combination of refined flour, sugar, and saturated fats. These products should be at the top of the list of foods to avoid. As an alternative, you can look at healthier whole grains.

Protein
Our body needs protein for new cells and tissues to grow and replace old cells. Just like carbs, the body can break down proteins well. Some proteins can be broken down more efficiently than others. There are many sources of protein and you can choose those that are helpful to avoid diabetes. The proteins which can increase sugar levels are:

• Red meat (pork. beef, and lamb). Studies show that even one small portion of bacon can increase the blood sugars substantially.
• Fried fish
• Fried meat
• Fatty cuts of meat
• Poultry with skin

However, all of us need protein and cannot do without it. There are many healthy alternatives including plant-based proteins like lentils, pulses, legumes, nuts, soy, and tofu. Seafood and eggs are good and safe sources of animal protein.

Dairy
Dairy contains fructose and can supply the body with natural sugar. As long as you count your calories and do not overdo it, dairy products are safe. However high-fat dairy items can add to weight gain and lead to heart diseases. So it is advised to avoid high-fat dairy items like:

• Whole milk
• Full fat yogurt, cheese, ice cream, sour cream

Alternatives can be low-fat dairy products which will not add to sugar levels.