5 Surprising Foods That Could Be Increasing Your Risk of Type 2 Diabetes
When you think of Type 2 diabetes, it's easy to blame sugary sodas or processed treats. But what about foods that seem harmless—or even healthy—yet quietly contribute to blood sugar imbalances and insulin resistance?
Let's take a closer look at five surprising foods that could impact your risk of developing Type 2 diabetes. Understanding these hidden culprits can help you make smarter dietary choices for better long-term health.
1. Flavoured Yogurts
Yogurt is often praised as a healthy snack, full of probiotics and protein. But flavoured varieties—especially fruit-flavoured yogurts—can be packed with added sugars, sometimes containing as much sugar as a candy bar.
Why It's a Concern: High sugar content in flavoured yogurts causes rapid blood sugar spikes, particularly if consumed frequently. Even low-fat options often compensate for the lack of fat by adding more sugar.
What to Do Instead: Choose plain Greek yogurt, which is naturally higher in protein and lower in sugar. Sweeten it yourself with fresh fruit or a drizzle of honey for better control over your sugar intake.
2. Fruit Juices & Smoothies
Fruit juice and smoothies are often marketed as a healthy alternative to soda, but many store-bought juices and smoothies are loaded with sugar and stripped of the fibre found in whole fruit. Even 100% fruit juice, while natural, can have a high glycemic index.
Why It's a Concern: Without fibre, the sugar in juice is absorbed quickly, leading to sharp blood sugar spikes. Over time, this can strain your pancreas and increase insulin resistance.
What to Do Instead: Stay hydrated with water, herbal teas, or infused water. When you're craving something fruity, eat whole fruit instead to benefit from the fibre and slower sugar absorption.
3. White Bread
While it's hard to resist a fresh slice of white bread, it's made from refined grains stripped of fibre and nutrients during processing.
Why It's a Concern: Refined grains in white bread are quickly broken down into glucose, causing rapid blood sugar spikes. Over time, this contributes to insulin resistance and increased diabetes risk.
What to Do Instead: Swap white bread for whole-grain or sprouted-grain options with at least 3 grams of fibre per slice. These options slow digestion and help maintain stable blood sugar levels.
4. Granola Bars
Granola bars are marketed as a convenient health snack. Still, many are loaded with sugars, syrups, and chocolate coatings that make them closer to candy bars.
Why It's a Concern: The high sugar and low protein content in many granola bars leads to blood sugar spikes followed by crashes, leaving you hungrier and less satisfied.
What to Do Instead: Look for granola bars with minimal added sugars and at least 5 grams of protein. Alternatively, make your own granola bars with oats, nuts, and natural sweeteners like honey or dates.
5. Sugary Coffee Drinks
Sugary coffee drinks can turn your morning pick-me-up into a sugar-loaded drink. Many contain added sugars, artificial flavours, and unhealthy fats. The same goes for ordering a double-double at Tim Hortons or a flavoured latte from Starbucks. These can be great treats, but they shouldn’t be your daily go-to.
Why It's a Concern: Flavored creamers add unnecessary calories and sugar to your diet and may also contain trans fats, which are harmful to heart health and contribute to insulin resistance.
What to Do Instead: Opt for unsweetened almond, oat, or regular milk as a healthier alternative. For sweetness, try natural options like stevia or a small amount of honey. Better yet, try drinking your coffee black and leaving the sweetener out altogether. We promise you'll get used to it.
Why This Matters
These foods may seem harmless—or even beneficial—but small, everyday choices can add up to big health impacts over time. By being mindful of hidden sugars, refined carbs, and processed ingredients in these everyday items, you can reduce your risk of developing Type 2 diabetes and maintain better overall health.
If you're concerned about your risk of Type 2 diabetes, it's essential to monitor your health closely. Don't forget to schedule regular check-ups with your family doctor.
If you already have Type 2 diabetes and you’re looking for an optometry clinic that specializes in diabetes eye care, we would love it if you would book your next eye exam at Helio Optometry with one of our optometrists. Our clinic uses the latest equipment like Optomap Ultra Widefield Retinal Imaging and 3D OCT scans to ensure that we provide the most thorough and educational eye health evaluation possible.
Disclaimer: The content provided in this blog post by Helio Optometry eye care clinic in West Edmonton is intended solely for informational purposes and does not replace professional medical advice, diagnosis, or treatment by a Licensed Optometrist. No doctor/patient relationship is established through the use of this blog. The information and resources presented are not meant to endorse or recommend any particular medical treatment or guarantee and outcome. Readers must consult with their own healthcare provider regarding their health concerns. Helio Optometry and its optometrists do not assume any liability for the information contained herein nor for any errors or omissions. Use of the blog's content is at the user's own risk, and users are encouraged to make informed decisions about their health care based on consultations with qualified professionals.
