Even if you're pre-diabetic, you have the power to prevent type 2 diabetes by changing your diet. While a single food doesn't cause diabetes, eating certain kinds of foods can increase your risk for developing the chronic disease. Becoming overweight and obese are among the greatest risk factors for contracting this most common form of diabetes. Foods to avoid include those with high fat and sugar content, because their accompanying high calories can make you gain weight.
Refined Grain Products
Refined grain products are made from grains such as wheat or rice that have their outer husk removed, reducing their fiber and nutritional content while preserving their calories. The U.S. Centers for Disease Control and Prevention notes that these are sometimes called "bad" carbohydrates.
Foods to avoid include white bread, buns and bagels; commercial pastries, cakes and cookies; white rice; and low-fiber cereal. These may also contain harmful levels of saturated and trans fat, which lead to weight gain and diabetes risk.
Fatty Meats And Fish
Many fast food meat entrees load your daily diet with fat, thanks to their natural content and the fat added from frying. The American Diabetes Association points out that this can push a single fast food meal past 1,000 calories. Culprits include double cheeseburgers, fried fish sandwiches, meat and egg breakfast sandwiches, tacos and submarine sandwiches. Eating these frequently can make you ingest more calories than you expend on many days, creating weight gain that leads to type 2 diabetes.
Fatty Dairy Products
If you haven't switched from whole milk and ice cream to reduced-fat milk and frozen yogurt, you may be headed toward diabetes. According to the ADA, foods to avoid include whole milk cheeses and yogurt as well.
Fatty Sides And Snacks
Fried foods such as potato chips, pork rinds and doughnuts add fat and calories to your dietary totals but little nutrition. These "empty" calories can make you gain weight. The American Heart Association relates that fast-food side orders are often deep-fried, threatening your heart health as well, a special risk for people who get diabetes. Onion rings, french fries and fried fruit pies can send your weight and your cholesterol out of control.
Carbonated Sodas
Regular sweetened colas and other flavored sodas can cause weight gain if you drink them often, especially in combination with other high-calorie foods. A 12-oz. cola has 137 calories. If you drink two or super-size that portion, you've increased your calorie count but not your levels of dietary fiber, protein, vitamins or minerals. The USDA Dietary Guidelines for Americans report that sodas have no nutritional value other than sugar, a prime equation for weight gain and, possibly, type 2 diabetes.
