The message that weight reduction is key to type 2 diabetes remission is loud and clear in medical circles, but avoiding fat altogether can backfire.
Fat is critical for blood sugar management because it slows down the digestion of carbohydrates and prevents rapid spikes in glucose.
Ultimately, it improves insulin sensitivity and contributes to fullness, which also supports weight management.
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Foods marketed as fat-free present problems for those people managing blood sugar levels
|GETTY
This is why foods marketed as fat-free present problems for those people managing blood sugar levels.
Doctor Tom Biernacki, a podiatrist and foot and ankle surgeon, has discussed the glycaemic index at length on his YouTube channel, exposing the drawbacks of fat-free sweeteners and condiments.
He also set the record straight on fruit, fats, breakfast foods and milk in the clip.
He told viewers: “You want to read your food labels, because fat-free foods are usually high on the glycaemic index.
“These are generally 70 to 100, which means it’s going to spike your blood sugar, it’s going to cause inflammation in your body, damage your arteries, and damage your nerves.
“It is full of processed garbage sugars. Under 70 on the glycaemic index is what we want."
Fat-free packaged snacks top Dr Biernacki's list of dietary culprits, singled out because they are "full of sugar".
"These are usually filled with sugar instead of fat," he explained. "What's worse is the unnatural and toxic zero fat."
But Dr Biernacki warned that the worst foods aren't always the most obvious.
In fact, sometimes the worst culprits are also the last you would suspect, such as fat-free dressings.
"They’re a cardiac crime," the medical expert declared. "They’re a hidden source of sugar and salt."
Many abstain from peanut butter altogether on their weight loss journey, but replacing the nutty snack with a low-fat alternative can prove a grave mistake, warned Dr Tom.
Doctor Biernacki shared a warning about fat-free foods
|YOUTUBE
The medical professional named several alternatives to consider instead: "Good condiments are mustard, salsa, hummus, guacamole, Greek yoghurt, apple cider vinegar, grass-fed butter, balsamic vinegar, hot sauce, and sesame oil. These can be decent options."
"You’re trading that healthy fat for unhealthy and inflammatory sugar," he cautioned. "Your ingredients should read peanuts and salt."
A less obvious culprit gaining traction for its potential risks is the artificial sweetener.
Doctor Biernacki noted: "Even though they're not full of calories, they can cause cravings."
Naturally, a wide range of condiments also made the list, with maple syrup and honey scoring high on the glycaemic index. But ketchup and barbecue sauce can prove just as detrimental for blood sugar levels, Dr Biernacki warned.