Fried Food and Diabetes

Should You Avoid Fried Foods with Diabetes?

There’s a definite link between diabetes and fried foods. According to the Harvard School of Public Health, a diet high in fried foods increases the risk of several health problems, including type 2 diabetes. Not only that, but they can also contribute to the risk factors of developing diabetes down the road. That includes increased blood pressure, weight gain and cholesterol levels. For this reason, it’s best to avoid or severely restrict fried foods if you have diabetes.

Why Are Fried Foods Bad for Diabetes?

Fried foods tend to be loaded with simple carbohydrates, due to the breading that is used to coat many of them to make them crispy and crunchy. 

Simple carbs can cause a spike in blood sugar levels so you should be restricting them in favor of complex carbs. At the same time, fried foods are high in fat. Fat digest slowly so it could cause a blood sugar spike that lasts for several hours. 

Since fried foods are also high in fat calories, they increase the risk of weight gain, which can complicate your diabetes and increase the risk of heart disease. 

Which Fried Foods to Avoid

In general, you want to avoid all fried foods if you have diabetes. However, the worst fried foods for diabetes are those cooked in trans fat. 

Fried foods in restaurants also tend to be an unhealthy choice because the oil is used for more than one item and that can expose you to other unhealthy ingredients. 

Avoid fried foods like chicken nuggets, fried fish and shrimp, French fries, onion rings, and deep-fried vegetables. Foods like eggrolls, taquitos, chimichangas, and dumplings are other items that are often fried and aren’t a healthy choice. 

When you do indulge in fried foods, be sure you keep portions moderate and make it a treat, not a regular part of your diet. 

Choosing Healthy Alternatives

Even if you’re avoiding fried foods, you have a variety of tasty fried food alternatives for diabetes that won’t leave you feeling deprived. Roast or grill chicken and vegetables for a delicious meal that is lower in fat and calories. 

Look for recipes that are baked but designed to replicate that fried-food taste. You might also consider dusting your favorites with herbs and a light dusting of whole-grain breadcrumbs and baking them to get that satisfying crunch that you love so much. 

Watching what you eat when you have diabetes is the best way to control your disease and live a healthy and happy lifestyle. Fried foods should not be part of your typical meal plan. If you want to indulge, plan accordingly and balance your treat with healthy sides to fill you up without spiking your blood sugar.