A large part of keeping your diabetes under control diabetics must make the right food choices. If you have diabetes, a general rule to follow is not to eat foods high in sugar. However, some foods and drinks may seem healthy options, but they may contain sugar and hidden fats. And it is not just sugar that you need to keep in mind, since increasing carbohydrates and fats in your diet can also contribute to increasing blood sugar levels. Too confusing? Here is a list of 20 foods you should avoid if you have diabetes.
20 Foods to Stay Away From if You Have Diabetes:
1. Dry Fruit:
The high fiber and nutrient content may make dried fruit seem a healthy option, but you may want to reconsider if you have type 2 diabetes. Dried fruit undergoes dehydration that causes its natural sugars to become very concentrated. Although it is a better option for snacks compared to cookies, it will still make your blood sugar level skyrocket. Instead, have some fresh fruit such as strawberries or grapefruit.
2. White Rice, Bread and Flour:
Although most diabetics distrust sugar, they generally do not control carbohydrate intake. Low-quality carbohydrates such as rice and foods made with white flour, such as bread and pasta, act similar to sugar once the digestive process begins. This means that they interfere with the body’s glucose levels. Switching to whole grains such as oatmeal, barley and brown rice will help keep bad carbohydrates under control.
3. Dairy Full of Fat:
Most people know that fatty dairy products contain saturated fats that can increase your bad cholesterol (LDL) and increase your risk of heart disease. As a diabetic, you should also avoid dairy products such as cream, yogurt with whole fat, ice cream and cream cheese made with whole milk.
“It has also been found that the reason why saturated fats increase insulin resistance”.
This does not mean that you have to give up dairy products completely. Look for low-fat or fat-free dairy products the next time you go shopping.
4. Fatty Cuts of Meat:
Avoid fatty meats for the same reason as whole milk products. They are also high in saturated fats that increase cholesterol and can cause inflammation throughout the body, while putting a person with diabetes at increased risk for heart disease. Change your protein from fat cuts to lean proteins like skinless chicken and turkey, pork loin, lean beef and fish.
5. Breakfast Cakes:
As tempting as they are, baked goods such as cakes, muffins, donuts and cinnamon rolls are made with processed white flour that is rich in carbohydrates, sugar and fat. They also have high amounts of sodium and may contain Trans fats. If you absolutely must have them, look for fat-free or sugar-free options. The best option would be to make them at home with healthy ingredients.
6. Fried Foods:
Fried foods in general are not good for your body and if you have type 2 diabetes, eating chips, fried chicken and other fried foods is a big no. These foods are soaked in a lot of oil and in many cases they are covered with breading that increases the caloric content even more. In addition, many fast-food restaurants fry foods in hydrogenated oils that are high in trans fat. There is no safe limit for the consumption of trans fats and diabetics need to be much more careful with this type of food.
Alcohol can interfere with your blood sugar levels and if you have diabetes, it is best to check with your doctor about the amount of alcohol you can consume. Even if you are in a social event and it seems only courteous to accept a drink, have alcohol in moderation which is more of a service for women and two for men. One serving: 150 ml of wine, 340 ml of beer or 28 ml of liquor.
8. Fruit Juice:
Full of fiber and healthy carbohydrates, fruits are a great option for someone with diabetes, but when it comes to fruit juice, you may want to reconsider. Although it is more nutritious than soda and other sugary drinks, juices contain concentrated fruit sugar that increases your blood sugar.
9. Sugary Foods:
Most sugary foods such as soda, candy, and desserts contain large amounts of sugar that are classified as low-quality carbohydrates. They have a low nutritional value and cause a sharp increase in their blood sugar level. The best way to calm your craving would be to eat some fresh fruit instead of drinking soda or taking the cookie jar.
Cereal is the most convenient option when it comes to breakfast, but regardless of the health claims made in the package, delve deeper into the information. Most of the cereals available in the market contain added sugar or are coated with sugar so that they taste better. When buying cereal, be sure to read the label to see if there is added sugar or dehydrated fruit that also contains a lot of sugar.
11. Energy Bars:
Energy bars are not all bad, but diabetics need to be more careful with their food choices. Carbohydrates and sugars are the two main sources of energy for your body and may have more than is good for your body. Go for the bars that have a good balance of protein and carbohydrates with a minimum of fat and sugars.
12. Bananas and Melons:
Most fruits are full of vitamins, fiber and good carbohydrates that can be part of your daily diet. However, some fruits are more sugary than others and may end up increasing their blood sugar levels. Bananas, melons and stone fruits such as peaches have a relatively higher sugar content and can affect your blood sugar level.
13. Mixed Coffees:
Mixed coffees are a popular drink but contain syrup, sugar, whipped cream and dressings that are heavy in sugar and fat. Limit yourself to a simple cup of unsweetened coffee with low-fat milk to quench your caffeine impulses. You may not know so rich but your body will surely thank you.
14. Processed Meat:
A simple salami sandwich for lunch might not be as safe as you think. Processed meats are full of sodium and a salt-laden diet is associated with twice the risk of heart attack or stroke in people with type 2 diabetes. Reduce your sodium intake or ask about low-sodium meats. Also be careful to use dressings that are not heavy in carbohydrates and fats. Use spinach, cucumbers and mustard for your sandwiches.
15. Smoothies Purchased:
Smoothies have earned a reputation for being healthier than many other drinks that are available today. However, what you don’t realize is that the shakes usually contain added sugar and are served in extra large portions. Having diabetes means making healthy choices and making changes in lifestyle. So put that blender to good use and make a healthy smoothie at home.
16. Chinese Food:
Unfortunately, everyone’s favorite food does not pass the cut when it comes to diabetic foods. Chinese food is rich in calories, fat, sodium and carbohydrates. It can sharply increase blood sugar level and keep it high for a while. At the top of the list of criminals are fried strong dishes such as orange chicken and sweet and sweet and sour dishes with sugary sauce.
17. Flavored Water:
Flavored water is often presented as an option that tastes better than normal water and is healthier than soda. Although that might be true to some extent, flavored water has sugar and hidden carbohydrates that should best be avoided. Although the total sugar content may be lower than soda, drinking the entire bottle means having much more sugar than is good for you.
18. Frozen / Commercial Pizza:
Pizza is probably everyone’s favorite comfort food. It tastes delicious and with so many pizza delivery places, getting one at any time seems ideal. The bad news is that many commercially made pizzas are high in calories that can dent your diet in a single serving. So make a smart choice by choosing your ingredients carefully or just make one at home with fresh vegetables and vegetables.
Mexican food is part of the diets of almost everyone. Whether you are taking them as a snack or as a meal, most restaurant nachos have calories that often exceed the calories of a usual meal. A normal order of Nachos has 830 calories, 59 grams of fat and 39 grams of carbohydrates. So the nachos don’t really pass the cut when it comes to diabetic foods.
20. Restaurant Burgers:
Yes. Another icon of American food is on this list and for good reason. The huge cheese-filled hamburger may be loaded with saturated fat that is responsible for raising your cholesterol. But don’t worry, you don’t need to give up hamburgers completely. The American Heart Association recommends limiting saturated fat to 7 percent of total daily calories. Just look at the nutritional information before ordering your hamburger. Living a normal life with diabetes may seem difficult, but once you learn about what you should and should not do, controlling your blood sugar level is a matter of eating well and listening to your body.