It is possible to live a long and healthy life despite being diagnosed with diabetes. And when we say healthy living, the most important thing is meal planning. That’s because almost everything you eat impacts your blood sugar levels, positively or negatively. So, what foods to avoid with diabetes and what are the best foods for people with diabetes. We will discuss both in this article so that you can make informed food choices and manage diabetes better.
Foods to Avoid with Diabetes
To control the blood sugar levels, you should be aware of diabetic diet restrictions. Have a look at the most harmful foods to avoid with diabetes:
1. Refined carbs
2. Saturated fat & trans fat
3. Refined sugars
4. Alcohol
1. Refined carbs
Did you know that refined starches or refined carbs are highly processed? Because of this processing, our body can quickly absorb these carbs and then they get converted into glucose. This causes the blood sugar levels to spike and so, the person will soon feel hungry again.
So, the carbs to avoid with diabetes are as follows:
- white bread
- white rice
- some cereals
- baked delicacies
- white pasta
To lower blood pressure, you should monitor the total amount of carbohydrate your body gets with every meal.
2. Saturated fat & trans fat
Unhealthy fats lead to insulin resistance and can increase our cholesterol levels. This can increase the chances of developing diabetes or cause blood sugar levels to rise. So, doctors advise diabetics to stay away from saturated fats present in processed foods, oils, and animal products. Mayonnaise, butter, and palm oil also contain saturated fat.
If10-15% of your daily calories come from animal proteins, there is no reason to worry. Then there is another kind of fat which is worse than saturated fat: trans fat. French fries, fried chicken, burger, pizza, and ice-cream are all loaded with trans fat.
3. Refined sugars
Everyone likes to relish sugary delectables. However, they have little nutritional value. High sugar foods for diabeticst hat you should limit or avoid are croissants, cookies, cakes, doughnuts, canned juices, etc. Some other examples of foods high in sugar include:
- candy bars
- condiments and sauces
- fruit-flavored yogurts
- maple syrup
- artificial sweeteners
Several premade items that you buy at the grocery store have added sugar. So, it will be wise to resist the temptation of processed and packaged foods.
4. Alcohol
Alcohol has both carbs and sugar. Anyone who has been diagnosed with diabetes should avoid drinking alcoholic beverages. The reason is that when alcohol combines with their diabetes medication, it can result in a condition known hypoglycemia. With regular alcohol consumption, the risk of heart disease also increases. So, if you haven’t been keeping track of how much alcohol you consume per week, please start doing that for the sake of your overall health.
Best Foods for People with Diabetes
Now that you have learnt which foods to avoid for diabetics, let’s find out which foods you should eat more. According to the American Diabetes Association, managing diabetes through diet won’t be difficult if you eat these foods daily:
1. Fruits
2. Vegetables
3. Proteins
1. Fruits
While some fruits can cause high blood sugar, there are still some fruits that can help people with diabetes. You can have fresh berries, apples, and oranges as they are known for regulating blood sugar.
2. Vegetables
Starchy veggies possess complex carbs. They give your body vitamins, fiber, and minerals. Some of the must-have starchy and non-starchy vegetables that should be part of your diabetes diet are kale, arugula, cucumber, carrots, spinach, tomatoes, peas, corn, bell pepper, bitter gourd, and broccoli. Mediterranean diet includes all these items and therefore, your blood glucose will be monitored.
3. Proteins
Certain foods are necessary to keep our muscles strong and according to healthcare professionals, meat, fish, and egg are the top protein sources. However, diabetics shouldn’t have more of processed and red meat. Instead, eat fish, chicken, and eggs. If you are a vegetarian, you can get protein from nuts, paneer, beans, and pulses.
To Sum Up
In conclusion, having a balanced, nutrient-rich diet will help keep blood sugar in check and keep complications at bay. So, now you have more reasons to say no to unhealthy snacks for diabetes. Additionally, diabetes patients should also exercise daily, reduce stress, sleep well, maintain a healthy body weight, and go for regular check-ups. Take good care of your body and diabetes won’t stand in your way of enjoying your life or following your dreams.
Frequently Asked Questions
Q. What foods raise blood sugar levels the most?
Processed foods, fried food, starchy foods, and sugary beverages have the most harmful effect on blood sugar as they instantly spike blood sugar levels. So, it is important for people with diabetes to avoid those foods and stick to a balanced diet.
Q. Can diabetics eat fruits, and if so, which ones should they avoid?
If any fruit is low in fiber and high in sugar, people with type 2 diabetes, type 1 diabetes, and gestational diabetes should have them in moderation. These are bananas, mangoes, canned fruits, cherries, grapes, and packaged fruit juices.
