Diabetes is a life-threatening disease that affects all countries of the world. Uncontrolled diabetes has many consequences, which inclu00des kidney diseases, heart disease, and other complications.
Importantly, consuming the wrong kind of foods increase your blood sugar and insulin levels and therefore promote inflammation which will increase the risk of the disease.
This article contains a list of food to avoid as a diabetic or prediabetic patient.
1. Sugar-Sweetened Beverages
Sugary beverages are high in carbs and fructose- which is linked to insulin resistance. Therefore, they are the worst choice for any diabetic person. Sodas and sweet drinks increase blood sugar levels and contain fructose, and these can lead to insulin resistance, high risk of fatty liver, obesity, heart disease, and other diseases.
2. Trans Fats
Industrial trans-fats are unhealthy and are found in peanut butter, frozen dinners, margarine, spreads, and creamers. Apart from the raw forms, food manufacturers often add these to muffins, crackers, and other baked foods to help extend their shelf life.
Trans fats have been linked to insulin resistance, increased inflammation, impaired arterial function, reduction of beneficial HDL cholesterol levels, and belly fats.
Avoid trans fats as well as any product that has the phrase “partially hydrogenated” in its ingredient list.
3. White Bread, Pasta and Rice
White bread, rice, and pasta are processed foods that have high carbs and low fiber content. This content can increase blood sugar levels. On the other hand, settling for high-fiber whole grains may help reduce blood sugar response.
4. Fruit-Flavored Yogurt
Plain yogurt can be an excellent choice even as a person with diabetes. But, consuming fruit-flavored yogurt is harmful to health.
This is so because flavored yogurts are primarily made from non-fat or low-fat milk but loaded with carbs and sugar.
Rather than take flavored yogurt, go for plain whole-milk yogurt that has no sugar and may be beneficial for your appetite, health, and weight control process.
5. Sweetened Breakfast Cereals
Eating cereal is the worst way to start your day if you have diabetes. Despite the health claims on the packets of these cereals, they are mostly made of carbohydrates. You must choose a high-protein breakfast rather than one with sweetened cereals ( so as to control your appetite throughout the day and keep your blood sugar level stable).
6. Flavored Coffee Drinks
In several studies, coffee has been linked to several health benefits, reduction in the risk of diabetes inclusive.
Nevertheless, flavored coffee drinks are not healthy. This is because they contain a significant amount of cabs.
To keep your blood sugar level in check and prevent weight gain, take plain coffee or espresso with a tablespoon of heavy cream.
7. Honey, Agave Nectar and Maple Syrup
Many people with diabetes avoid white table sugar, cookies, candies, and things of this sort but do not know that brown sugar, natural sugars in honey, maple syrup, and agave nectar could spike up blood sugar.
The best way out is to avoid all forms of sugar and use natural low carb sweeteners.
8. Dried Fruit
Fruits are a great source of essential nutrients like vitamins and minerals. But, dried fruits contain little or no water, and this leads to a higher concentration of these nutrients as well as a high concentration of sugar.
If you have diabetes, stick to low sugar fruits like small apple, or berries.
9. Fruit Juice
Fruit juice is often said to be a healthy beverage; its effects on blood sugar levels are similar to those of sodas and other sugary drinks.
The best alternative is to take water with a wedge of lemon, which amounts to less than 1 gram of carbs and is calorie-free.
10. French Fries
Potatoes on its own have relatively high cab content. A medium potato with the skin has 38 grams of carbs, and 4 of these come from fiber.
Once potatoes are fried, it does more harm than just increasing blood sugar levels. Deep frying produces toxins like AGEs and aldehydes, which initiates inflammation and increase the risk of diabetes.
Therefore, it is advisable to take only a small quantity of sweet fries.
Your principal goals should be staying away from liquid sugars, processed grains, unhealthy fats, and other food that contains refined carbs.