Diabetes – Foods to Avoid

It always feels good to eat. Not many people are gifted with the opportunity to eat three or more meals a day, whereas the rest of us are fortunate to consume regular meals to satisfy our hunger and cravings.

However, eating and avoiding certain foods is essential to keep ourselves healthy. To know what foods to avoid with Diabetes, we need to understand what Diabetes is.

A quick brief on Diabetes

Diabetes is a chronic health condition that can cause various problems among adults or children.

It is a disease that occurs when the blood glucose level or the blood sugar level in the body is too high.

Our body breaks down the food we eat into glucose and releases it into the bloodstream. If the blood sugar level goes up, the pancreas releases insulin that acts as a key to allow blood sugar into the body cells that are used as energy.  

When the body doesn’t produce enough insulin, too much blood sugar stays in the bloodstream and, over time, causes various health problems like vision loss, kidney diseases and heart diseases.

There are various types of Diabetes like type one, type 2, gestational and prediabetes.

Currently, there is no permanent cure for Diabetes. However, losing weight, consuming healthy meals and making specific lifestyle changes can help manage the symptoms. Treatment and medication are mandatory to help fight against Diabetes.

Food and Diabetes

Carbohydrates are the primary source of energy coming from the food we consume.

Eating particular food can spike up the blood sugar level and promote inflammation. The body is also high in insulin levels, increasing the risk of developing chronic health conditions.

What are the foods that diabetic people should shy away from?

When people with Diabetes have too much carbohydrate intake during meals, their blood sugar levels can rise significantly. Over time it can cause damage to the nervous system and can cause heart diseases and other chronic health conditions.

Maintaining a diet that is moderate in carbohydrates can help prevent abnormal spikes in blood sugar levels and reduce the risk of Diabetes complications.

Minimising the consumption of the below-listed food is good for Diabetes.

Sugary beverages

Consuming sugary beverages can be the worst decision for a person with Diabetes. These beverages are high in carbs exclusively sourced from sugar.

Additionally loaded with fructose, these beverages can make the body resistant to insulin and Diabetes. Various studies showed that consuming sugar-sweetened drinks will increase the risk of health conditions like fatty liver diseases and heart diseases.

The high fructose level in such beverages can lead to metabolic changes that enhance fat storage in the abdominal section causing harmful triglyceride levels in the body.

Obesity is a common side-effect of regularly consuming soda or sweet drinks.

Trans fat

Artificial trans-fat can be extremely unhealthy. These trans fats are created by adding hydrogen to unsaturated fatty acids making them more stable.

Peanut butter, creamers, and frozen food for high in trans-fat. To prevent quick expiry, manufacturers add trans-fat to extend a product’s shelf life.

White bread pasta and rice

Food like white rice bread and pasta contain high carbohydrates and are processed food.

Eating refined flour can significantly increase the blood sugar level in people with type two or type one Diabetes. Such processed food contains little fibre that helps slow down the absorption of sugar into the bloodstream.

Foods like white bread, pasta and rice contain low fibre but are high in calories that can result in high blood sugar levels in the body. Switching to food that has high fibre can reduce blood sugar elevation.

Yoghurt

Plain yoghurt can be a good snacking option for people with Diabetes. Fruit-flavoured yoghurt has a different story.

These yoghurts are made from non-fat milk loaded with carbs and sugar. More than half of its calories come from sugar. Most people consider frozen yoghurt a healthy alternative to ice cream; however, it can pack more sugar than ice cream.

Opting for plain yoghurt with no added sugar can benefit health and weight control.

Breakfast cereal

Consuming cereals can be the wrong way to kickstart the day if a person has Diabetes.

Even though the boxes on the cereal scream that they are healthy, these foods are highly processed and contain more carbohydrates than a person requires.

These cereals are also less nutrient food, offering very little protein that may not help a person feel full or satisfied.

Even the healthier options of breakfast cereals may not be as good choices for those with Diabetes. It is better to skip breakfast cereals and choose food that contains protein and controls blood sugar levels.

Flavoured coffee

Coffee offers various health benefits, including reducing the risk of developing Diabetes. However, flavours in coffee drinks should not be considered healthy.

Various studies proved that the brain does not simultaneously process solid or liquid food. When people drink calories, they cannot compensate by eating less later, potentially leading to weight gain.

Moreover, flavoured coffee drinks are packed with carbs. The added flavour can also raise the blood sugar level and cause weight gain.

Honey and maple syrup

Diabetic people will often reduce their intake of white sugar. Understanding that even other form of sugar can cause a sudden spike in the blood sugar level is essential. Sugars include brown sugar and natural sugar, like honey and maple syrup can increase the blood sugar level in the body.

Despite being minimally processed, the sweetness contains as many carbs as white sugar. Some versions of these products can even pack more sugar.

Dried fruit

Fruits are known to be a healthy inclusion in the diet. They offer various essential minerals and vitamins for the body to function smoothly.

When fruits are dried, the process results in water loss, leading to a higher concentration of the nutrients in them.

Moreover, the sugar content becomes concentrated along with the nutrients. For example, raisins contain four times more carbohydrates than grapes.

Keeping the diet low on sugar can provide essential health benefits without shooting up the blood sugar levels in the body.

Packaged food

But food like biscuits, crackers and other food products is not a good choice for a snack. The food packets’ labels contain fewer nutritional values than what the food offers.

It is better to grab some nuts, or a low-calorie vegetable as a shake option if a person feels hungry.

Consuming a small amount of processed food can add up to many empty calories, resulting in fat gain and raising blood sugar levels.

Fruit juices

Fruits are healthy. Fruit juices are often considered a healthy beverage. However, their effects on blood sugar are similar to those of other sugary drinks.

Even unsweetened fruit juice packs more sugar that can be bad for the body. A better alternative is to consider some water with lemon.

French fries

French fries are a popular food around the world. They are undoubtedly delicious but also pack a lot of calories.

Potatoes are rich in carbohydrates, offer more calories and shoot up blood sugar levels in the body.

Deep-fried food can produce many toxic compounds in the body that promote inflammation and improve the chances of chronic diseases.

Instead, consuming a smaller serving of sweet potatoes can be a better option.

To sum up

Diabetes is a long-term disease that is commonly found in adults and children. Diabetes, if left uncontrolled, can cause many severe consequences that can be life-threatening.

Choosing healthy food that does not spike the blood sugar level in the body can be beneficial for people with Diabetes to manage their symptoms.

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