What foods to avoid with diabetes – Diabetes Diet
Diabetes is one of the most common conditions around the world as well as with many serious complications. The symptoms can range from mild to severe and even lead to death. Hence, it is important to test for diabetes and start treatment during its early onset. Diet can have a major role in managing diabetes as well as in its prevention. It is essential to know which foods to eat and what foods to avoid with diabetes in order to manage diabetes. The Glycemic index (GI) of the food is used as a measure to classify which foods are good and bad for diabetes.
GI is a number from 0 to 100, in which 100 represents pure glucose and it is the relative rise in the blood glucose level two hours after food consumption.
It is equally important to know what foods to avoid with diabetes as it is to know the best foods for diabetes. Usually, foods containing too many carbs are to be avoided. Carbohydrates can increase blood sugar levels to very high levels.
Read on to have an idea of what foods to avoid with diabetes
What foods to avoid with diabetes:
- Sugary beverages
Sugary beverages are one of the worst drink choices for diabetes patients. It contains high levels of carbohydrates which is bad for diabetics & it definitely tops the list on ‘What foods to avoid with diabetes?’
Sugary beverages also contain high levels of fructose. Fructose is linked to insulin resistance and diabetes. Studies state that consumption of sugary beverages leads to serious diabetes complications like liver disease, etc.
Water, club soda, or unsweetened iced tea can be a better alternative for sweetened beverages.
- High GI-fruits (Melons and Pineapple)
Most of the fruits have a low GI, however, melons and pineapple have a higher value of GI. These fruits will increase blood sugar even more, hence these are the fruits to avoid in diabetes. Though this is less obvious, high GI fruits belong in the ‘what foods to avoid with diabetes?’ list.
- White bread, rice, and pasta
These are carbohydrates rich processed foods which are known to significantly increase blood sugar levels. These effects are not due to the usage of refined white flour in these foods, even gluten-free pastas are also known to raise blood sugar levels.
Experts recommend replacing white carbs with whole grains as these foods decrease brain function and it also contains less fiber content. No wonder these have found a place in what foods to avoid with diabetes.
This must have given you a fair idea of what foods to avoid with diabetes. Read on to know more.
- Dried fruit
Fruits contain various essential nutrients. When these fruits are dried, it loses water and hence the nutrients get highly concentrated. This leads to sugar content getting concentrated. They belong to the kind of fruits to avoid in diabetes.
Raisins contain four times more carbohydrates than normal grapes. It is advised to consume low-sugar fruits instead of dried fruits as they can regulate blood sugar and also provide other health benefits.
When you wonder what foods to avoid with diabetes, don’t forget to add dried fruit to the list. Though we might think that dry fruits are healthy, it is something to be avoided while dealing with diabetes.
What foods to avoid with diabetes? The list continues with more obvious food choices.
- Packaged snacks
Packed snack foods usually include chips, pretzels, crackers, cookies, doughnuts, and snack cakes. These are usually made out of white flour. Not only does it have low nutritional content but it also has high levels of trans fat. Trans fats are unhealthy as it increases bad cholesterol (LDL) but also reduces the good cholesterol (HDL) levels. Trans fats have more health risks than saturated fats. There is no safe amount of trans fat that can be added to the diet of a type 2 diabetes patient.
Packaged snacks have more carbs than the amount mentioned on their label. So, one mustn’t fool themselves by looking at the nutritional value. Studies state that snacks contain 7.7% more carbs than what is stated on the label (nutritional value table). This not only finds a spot in ‘What foods to avoid with diabetes’ but also is something that anyone should avoid, with or without diabetes.
- Fried foods
These types of foods must be avoided at all costs. It contains so much oil content and hence it contains extra calories. Usually, it is coated with bread, which again increases the carbs and calorie content.
Fried foods not only elevate the blood sugar level but also leave the blood glucose at that high level for a long time. This is because fats take a longer time to digest.
These foods contain high amounts of toxic compounds like advanced glycation end products (AGEs) and aldehydes.
Many studies have found that fried foods are linked to heart disease and cancer. Hence, it must be avoided or be replaced by grilled, roasted, or baked foods. Fried foods, thereby, are in a dangerously high spot in the list of ‘What foods to avoid with diabetes’.
- Breakfast cereals
You must be wondering what topic we are discussing, now. Yes, breakfast cereals are also a part of ‘what foods to avoid with diabetes’ & let us explain why.
One should avoid starting the day by eating breakfast cereals. Although the packaging states these cereals are healthy, it contains high amounts of carbohydrates and it is also a highly processed type of food.
Breakfast cereals contain very low levels of proteins. Hence, it is recommended to avoid this and instead have protein-rich low-carb food. Hope this justifies why packaged food in general would make it to the list of ‘what foods to avoid with diabetes’.
- Fruit-flavored yogurt
Fruit and yogurt as separate foods are very healthy and contain good amounts of essential nutrients. However flavored yogurts are loaded with carbohydrates and sugar.
Frozen yogurt isn’t a better alternative to ice cream as both contain almost equal levels of sugar. It is wise to consume normal yogurt or greek yogurt which is an excellent alternative. Another packaged food made directly to the list of ‘what foods to avoid with diabetes.’
Sometimes what we might think of as healthy, may not be so. Read on to fully understand ‘what foods to avoid with diabetes.’
- Natural sugars – honey, agave nectar, and maple syrup
Even Though these types of sugars aren’t highly processed, they contain almost the same amount of carbohydrates as white sugar.
Studies prove that prediabetes patients have a similar increase in blood sugar when consuming white sugar or honey. It is vital to avoid all sugars and instead stick to natural low-carb sweeteners. Though not very obvious, natural sugars are to be considered as a part of ‘what foods to avoid with diabetes’.
- Fruit juice
Fruits are very healthy and prove helpful for diabetics but in the case of fruit juice, it is a different story. The effect it has on blood sugar is the same as sweetened beverages or sodas. This is the case even in 100% unsweetened fruit juice.
Fruit juices are loaded with fructose, which leads to insulin resistance, obesity, and heart diseases. This is another less obvious food item making to the charts of ‘what foods to avoid with diabetes.’
This is a non-exhaustive list of foods & fruits to avoid in diabetes.
Food can make or break your case to be Diabetes-free. Know what food items can be detrimental for your health v/s those that can be soothing. Sign-up with Twin Health today & get access to Twin’s Precision Treatment Plan. Get personalized nutrition & choose from over 3000+ tasty & nutritious recipes from the Twin App which includes a balance of carbs, fats, proteins and fibre. With over 3000+ metrics tracked daily on your body, know the food items that should be avoided as a Diabetic to help you be free from it.