Diabetes management is not only about taking medicines and exercising but also the diet you take has a great influence on the blood sugar level. The same as with the foods to eat, it is equally important for people with diabetes to know what foods they should not take. Choosing the right foods can actually minimize the fluctuations in blood sugar levels, increase the body’s response to insulin and minimize the effects of the disease. This makes dietary consciousness an important part of the management of diabetes effectively.
Some foods especially those containing refined sugars, unhealthy fats and processed carbohydrates have a very negative effect on blood glucose. Not only do these foods affect diabetes, but they have long-term complications to overall health such as cardiovascular disease and obesity. These foods are dangerous to the health of a diabetic and keeping off such foods is important in achieving the best results in management of diabetes.
In this blog, we will look at the top 10 Foods to avoid for Diabetes patient so that you can make a better choice. From beverages to processed foods, learning about these tricks of sugar can help one to better control diabetes and live a normal life.
Here is the 10 Foods to Avoid for Better Diabetes Management
1. Sugary Beverages
Sodas, sweetened iced teas, fruit juices and energy drinks are some of the most notorious beverages in the management of diabetes. Many of these drinks contain extra sugars which will lead to a surge in blood glucose levels. Moreover, most of the beverages that contain it are nutritiousless, and they contain no fiber, vitamins, or minerals at all.
The glycemic load from sugary beverages raises your blood sugar fast and, in the long run, the constant high blood sugar contributes to insulin resistance, which is even worse for a diabetic. Sodas and other high sugar content beverages should be avoided while healthy options include water, herbal teas, seltzer water or soda water with a dash of lime.
2. White Bread and Pastries
White bread, pastries and other starchy foods are made with the intention of eliminating fibers and nutrients from the food. These foods turn to sugar in the body very fast and hence cause a spike in blood sugar levels. Diabetes may be harder to manage when people consume a large amount of refined carbs because they are not as easy to regulate as healthy carbs.
Replace white bread, pastries, and processed food with whole grain foods like whole wheat bread, quinoa, brown rice or oats. They have more fiber content that means it takes longer for the sugar to be absorbed in the bloodstream thus maintaining the blood sugar levels.
3. Fried Foods
French fries, fried chickens, battered fish, and other foods that are fried are rich in trans fat and saturated fat. These fats cause obesity and insulin intolerance, which are very adverse for diabetic patients. Obesity and particularly central obesity are well known risk factors for developing Type 2 diabetes.
Another factor that should be avoided while attempting to control diabetes is fried foods. However, you can opt for a healthier way of preparing foods such as grilling, baking, steaming, or even air frying to make the meals less calorific and fatty but not less tasty.
4. Candy and Sweets
Sweets, chocolates, and other sweet products are among the most forbidden foods in a diabetes diet. These foods contain high processed sugars which cause high blood sugar levels and are detrimental for people with diabetes. Not only do these treats contain no nutritional value at all but they also pile up calories in your body, and may lead to weight gain.
To avoid this, replace your cravings with healthier foods such as fruits which contain natural sugars and are packed with fiber, vitamins and antioxidants. If you’re hungry and want something sweet, have a small piece of dark chocolate because it has little sugar and is packed with antioxidants.
5. Processed Meats
Products like sausages, hot dogs, bacon, and deli meats contain high levels of sodium, saturated fats and preservatives. These foods can raise your blood pressure and risk for heart disease, which is greater if you have diabetes. The unhealthy fats in processed meats also affect the body’s ability to manage insulin and this makes it difficult to manage diabetes.
Instead of processed meats opt for healthier proteins such as chicken, turkey, tofu or fish. These options are less in fat content and contain less amount of unhealthy additives. If you like deli meats, choose those with less sodium and no added sugar.
6. Full-Fat Dairy Products
High fat containing foods like whole milk, full fat cheese and creamy yogurt are also sources of saturated fats. Saturated fats cause insulin resistance that slows down the body’s capacity to regulate blood sugar. Also, high intake of saturated fat is dangerous as it leads to heart diseases, a vice that affects Diabetic patients.
For improved management of diabetes, it is recommended to use low fat or fat free dairy products or products such as almond, soy or oat milk. These have almost the same values of calcium and vitamin D but free from saturated fats as found in cheese.
7. Packaged Snacks
Commercial chips, biscuits, cookies, crackers, and snack bars are also riddled with sugars, unhealthy fats, and high sodium content. These processed snacks are usually rich in empty calories which give little nutrition value while causing fluctuations in blood sugar.
It is advisable that you do not take snacks that are in packaged foods but rather take foods that are in their natural form such as fruits, vegetables, nuts, and seeds. These food contain fiber, protein and good fats which assist in maintaining blood sugar levels and does not cause hunger easily.
8. Alcoholic Beverages
Moderate alcohol consumption is not necessarily dangerous to blood sugar levels in all cases, but excessive alcohol can interfere with the stabilization and fluctuate blood sugar levels and cause hypoglycemia (low blood sugar) or hyperglycemia (high blood sugar) if the alcohol is consumed on an empty stomach. Furthermore, cocktails and flavored beers for example contain a significant amount of sugar.
When it comes to diabetes, moderation is key when it comes to drinking, and it is important to pay attention to what you are drinking as well. If you do decide to drink alcohol, consume no more than one unit per day (the equivalent of a small glass of wine or a small beer), and always with a meal to help control blood glucose levels.
9. Sweetened Breakfast Cereals
Most breakfast cereals including so-called ‘healthy’ cereals contain high levels of added sugar. These sugary cereals can spike your blood sugar levels very fast and throw your diabetic diet plan out of the window. This is particularly so due to the fact that most of the cereals have little or no fiber content and, therefore, they are not very useful in regulating blood glucose levels.
Replace sweetened cereals with high fiber, low sugar foods like steel-cut oats, bran, whole grain cereals and more. They offer more nutrients, help regulate blood sugar levels and also make you stay fuller for a longer time.
10. Flavored Coffee Drinks
Many of the coffee drinks such as lattes, frappuccinos, and flavored coffee are made from syrups and are very rich in calories, sugars and fats. These drinks are also known to have high glycemic index and hence if taken frequently or in large proportions they can lead to rise in blood sugar. For diabetes support, limit yourself to black coffee, or choose unsweetened coffee products. If you are a creamy person, replace your sugar-sweetened creamer with a small amount of unsweetened almond or oat milk.
Conclusion
In diabetes management, one of the most important factors is the choice of foods that will not cause high blood sugar levels and other complications in the future. If you are a diabetic patient, you should avoid these Foods to avoid for Diabetes patient and instead take healthier foods in order to manage your diabetes well.
However, it should be noted that a balanced diet that comprises of foods with nutrients is essential in the management of diabetes and comprises of vegetables, whole grains, lean meat and healthy fats among others. It is always wise to seek advice from your doctor or a nutritionist when looking at how to manage your diabetes through diet.
