Avoid These Foods If You Are Diabetic
Taking control of what you eat if you want to keep your health in check and not turn into a diabetic person, is something you can control totally.
But in case you already have become diabetic, knowing which foods you shouldn’t eat, can manage your diabetes condition and still have good quality of your life.
All grains are starches.
If you choose to avoid refined grains it will be a smart choice, as they affect blood glucose more quickly than whole grains.
People with diabetes should look at the ingredients list on foods and avoid anything made from white flour, or enriched flour.
Grains to avoid or limit
- white bread
- white-flour tortillas
- cereals not made from whole grains
- white rice
Grains to eat
- high-fiber cereals (at least 5 g of fiber per serving)
- whole-grain sprouted bread (at least 3 g fiber per serving)
- brown and wild rice
Dairy and Dairy Products
Dairy proteins are a major source of calcium and contain proteins and vitamins, and diabetic people can still consume products, such as milk, yogurt and cheese every day.
People with diabetes are more likely to develop cardiovascular disease than other people, so, they should consider for low-fat dairy options.
Dairy to avoid or limit
- full-fat sour cream
- full-fat ice cream
- full-fat cheeses
- whole milk
- full-fat yogurt
- full-fat cottage cheese
Dairy safe for consuming
- low-fat cottage cheese
- low-fat sour cream
- reduced-fat or fat-free dairy products
- skim milk
- low-fat plain yogurt
If you are a diabetic, you should also consider your protein intake, as they help the body build, maintain, and replace the body’s tissue.
The body’s organs, muscles, and immune system are made up of protein, which can also be broken down into sugar.
Eating red meat, such as beef, pork or lamb, has been shown to increase the risk of diabetes, even when consumed in small amounts.
Protein to avoid or limit
- poultry with skin
- deep-fried fish
- processed meats (bacon, hot dogs)
- red meat (beef, pork, lamb)
- breaded, fried, high-sodium meats
- ribs and other fatty cuts of meat
Protein to eat
- poultry without skin
Fruits and Vegetables
While some fruits may cause blood sugar levels to rise, they do not cause such sharp increases as some carbohydrates, such as bread do.
Whole fruits are considered to be high-quality carbohydrates and contain fiber that may help slow down the absorption of glucose.
On the other hand, dried fruit contain concentrated natural sugars, which may cause blood glucose levels to spike.
Fruits and vegetables diabetics should not eat or avoid
- fruit drinks, fruit juice drinks
- canned vegetables with added sodium
- regular jam
- sweetened applesauce
- dried fruit
- canned fruits with sugar syrup
Fruits and vegetables diabetics are allowed eat
- frozen fruit with no added sugar
- canned fruit with no added sugar
- applesauce with no added sugar
- raw, steamed, roasted, or grilled fresh vegetables
- frozen vegetables
- canned vegetables unsalted or with low sodium
- fresh fruit
Fats and Sugars
Fat is a source of essential fatty acids such as omega 3, which is good for our cardio system. Fat is absolutely necessary because it helps the body to absorb vitamins A, D, and E.
Replacing saturated fats and trans fats with unsaturated fats, may significantly lower cholesterol levels and reduce the risk of developing heart disease.
Consuming sugary foods, sweets and desserts which are made mostly of sugar, are considered to be low-quality carbohydrates, and the lack in nutritional values can cause a sharp spike in blood sugar levels.
And not to mention that sugar contributes to weight gain, which makes it harder to control diabetes and increase the risk of heart disease and stroke.
Fats and sugars to avoid or limit
- palm oil
- cream-based dressings or dips
- french fries
- full-fat mayonnaise
- potato chips
- breakfast pastries
- cakes and cookies
- microwave meals
- table sugar
- processed baked goods
- pizza dough
- agave nectar
- maple syrup
- sweetened ice tea and lemonade
- desserts and candy bars
- fruit-flavored yogurt
- chocolate drinks
- flavored coffee drinks
- alcoholic fruit drinks
- dessert wines
Healthful fats and sugar substitutes to eat and drink
- small amounts of wine
- coffee taken black or with low-fat milk
- unflavored water or sparkling water
- no-sugar flavored water
- olive or canola oils
- reduced-fat dressings or dips (the best is to prepare them by yourself)
- salmon and other fatty fish
This is something all diabetics should know. Carbohydrates in food including starches, sugars and fiber, affect blood glucose levels more than other nutrients.
The body breaks down starches and sugars into glucose, and fiber is not processed by the body in the same way as other carbohydrates, therefore it does not raise blood sugar levels.
Fruits, vegetables, legumes, and whole grains are considered to be healthful carbohydrates, as they provide energy, nutrients, such as vitamins and minerals, and of course – fiber.
While unhealthful carbohydrates, such as food and drinks with added sugars, also provide energy, but they contain little nutrients.
People with diabetes need to monitor their intake of carbohydrates to ensure their glucose levels remain within target.
It is good to have a diabetes educator or dietitian who can help with developing a healthful eating plan.
They can recommend what foods to eat, how much to eat, and when to eat based on factors like weight, physical activity level, medicines, and blood glucose targets.
Eating Tips For Diabetes
If you have a problem with your blood sugar levels, consider these tips helpful and applicable in your nutrition.
- check blood sugar first thing in the morning and 2 hours after at least one meal a day
- spread out foods between three meals a day with two or three snacks
- only drink one cup of milk at a time to avoid blood sugar spikes
- limit fruit portions
- eat a variety of foods
- eat a reasonable portion (around one cup or less) of starch at every meal
- avoid fruit juice
- limit desserts and sweets
- limit fat and cholesterol if consuming a higher-carb diet
- always eat breakfast
- switch added sugars with whole fruit as a sweetener
- avoid added sugars
- satisfy hunger with low-fat dairy and lean protein
- keep sodium and salt to a minimum
- limit alcohol
- check total carbohydrate amounts on products
- keep a food record to monitor carbohydrate intake and blood sugar levels
- minimize artificial sweeteners, which can negatively impact gut bacteria and insulin sensitivity
- watch serving sizes
For diabetic persons it can be quite difficult to abandon the foods they liked, but when it comes to having a good health, it is simply a MUST.
They can still have a plenty of healthful alternatives available to try, and once adjusted to a new diet, they may not even miss the foods they used to eat.
Source: Medical News Today
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