Diabetic people should control their diet, exercise regularly and monitor blood sugar levels to avoid any complications from the disease. Controlling weight is an important point to consider for diabetics. A slight 10 to 15 pounds of weight loss can help improve insulin sensitivity, glycemic control, cholesterol, and blood pressure. Likewise, a healthy diet can also help you manage your weight. People with diabetes should take extra care in choosing the right foods. Select the foods that have a positive effect on your glucose levels and avoid foods high in saturated fat, Trans fats, sodium, sugar, calories, and carbs. Here mentioned are the 9 Foods You Should Never Eat If You Have Diabetes.
Foods To Avoid When You Have Diabetes
No To Fruit Juice – Risk Of Diabetes
People may consider 100% fruit juice as a healthy drink but its effects on blood sugar levels are similar to sodas and other sugary drinks. Hence, people with diabetes should avoid drinking fruit juice. It contains concentrated amounts of fruit sugar, causing the blood sugar to spike. Also, all sugar-sweetened beverages, including fruit juice contains fructose that causes insulin resistance, obesity and heart disease. Also, fruit juice doesn’t have the same fiber available in whole fruit, lacking you to feel full. For a refreshing drink, you can go for a low-calorie plain, low carbs and naturally flavored drink with a lemon or lime.
Avoid French Fries If You Have Diabetes
The starchy vegetables like potatoes and corn are major sources of carbohydrates to avoid. Potatoes turned into French fries even increases the health risks. They soak lots of oil and are loaded with saturated fat, sodium, and calories. Also, sometimes they are deep-fried in hydrogenated oils that contain a high amount of unhealthy Trans fats. Trans fats can raise your LDL cholesterol levels and reduce the good HDL cholesterol while increasing the risk of heart disease. Most restaurants now may offer trans-fat-free fries, but they are also not good for you. Remember, no amount of Trans fats is safe to include in the diet for people with diabetes, especially type 2 diabetes.
The saturated fats in dairy products can raise your LDL cholesterol levels and increase your risk of heart disease. But saturated fats in people with diabetes may even cause a serious problem that can worsen insulin resistance. Hence, avoid full-fat dairy products made from whole milk such as cream, full-fat yogurt, ice cream, cream cheese, and other full-fat cheeses. Replace them with low-fat or fat-free dairy products
For people with diabetes eating cereals in breakfast is one of the worst things. Most cereals are highly processed and contain lots of carbs. In addition, they have a very little protein, a nutrient that can help you feel full and satisfied while maintaining your blood sugar levels throughout the day. Thus, to keep blood sugar and appetite under control, avoid cereals and choose a food high in protein and low in carbs.
In general, fruit is considered a great source of important vitamins, fiber, minerals, and other nutrients. But it also contains a lot of carbohydrates that make blood sugar rise. Also, the fruits when dried, the dehydration process removes the water content, leading to even higher concentrations of carbs and sugar. Also, you may eat the dried fruits more than fresh fruit, which means more intakes of carbs. For example, one cup of grapes contains 27 grams of carbs while one cup of raisins contains 115 grams of carbs. People with diabetes can eat low-sugar fruits like fresh berries or a small apple or peaches that can provide health benefits while maintaining your blood sugar levels.
White Bread, Pasta, And Rice
White Bread, White Pasta, and White Rice are refined starches, heavily processed and significant sources of carbs. Hence, avoid White Rice and anything made with white flour, such as bread and pasta. White carbs are a lot of sugar which when the body begins to digest may increase your glucose levels. These processed foods contain little fiber, which slows down the absorption of sugar into the bloodstream. Thus, look for whole-grain or sprouted bread or brown or wild rice or barley or high-fiber cereals for carbs that break down slowly, take more time to digest and have a less striking effect on blood sugar.
Flavoured Coffee Drinks & Risk Of Diabetes
Coffee offers several health benefits, including a reduced risk of diabetes. However, flavored sweetened coffee drinks available at nationwide coffee chains are a liquid dessert, rather than a healthy beverage. They are high in calories, carb, and fat contents. Studies show the body processes the liquid and solid foods differently. Drinking more calories cannot be compensated by eating less later, leading to weight gain. All flavored coffee drinks are loaded with carbs, even light versions have enough carbs to significantly raise your blood sugar levels. Choose plain coffee or espresso to keep your blood sugar under control and prevent weight gain.
Packaged snack foods like chips, pretzels, crackers, cookies, doughnuts, and cakes aren’t good snack choices as they contain trans fats, sugar, white flour, sodium, and other preservatives. Also, they have few nutrients and plenty of the fast-digesting carbs which can raise blood sugar. Trans fats are even more dangerous than saturated fats, especially for people with type 2 diabetes. Look for food labels that list 0 grams (g) trans fat. For eating between meals or snacking eat nuts, seeds, avocado, or a few low-carb vegetables.
Purchased Pie, Cakes, And Cookies
Pies, cakes, and cookies are popular dessert foods loaded with sugar and made with refined grains, making it high in carbohydrates. Even worst are the store-bought treats, which are high in trans fats. People with diabetes are at increased risk for heart disease, and trans fat raises total cholesterol and lowers healthy HDL cholesterol. Also, one piece of pie is high in calories, total fat, sodium, and carbohydrate. Enjoying a sweet treat and taking care of your diabetes is a key. So, try to cook a pie or diabetes-friendly cake and cupcake recipes at home.
To summarize, people with diabetes should stay away from unhealthy Trans fats, liquid sugars, processed and refined foods. It may seem tough for you to decide on which foods you should never eat if you have diabetes. So it is best to avoid foods that may increase your blood sugar levels, drive insulin resistance and increase the risk of diabetes complications.