1) 5 FOODS THAT PEOPLE WITH DIABETES NEED TO AVOID
What you eat, or don’t eat forms an important aspect in controlling diabetes. There are several foods and drinks that can raise blood sugar levels shortly after eating or drinking them. Avoiding these foods altogether can therefore directly impact your blood sugar levels by not causing those harmful blood sugar spikes.
Here’s a checklist of 5 foods that people with diabetes would do well to avoid.
SUGAR SWEETENED FRUIT JUICES:
Juices contain all the carbs, but none of the fiber found in whole fruits. They are high in sugar,absorbed very quickly and can cause blood sugar levels to spike and increase your risk of weight gain.1,2
All of these foods contain a good deal of saturated fat which can increase your risk of heart disease. Daily serving of red meat no larger than a deck of cards increased the risk of adult onset diabetes by 19 %. 3
This category includes whole milk, creams, full-fat yogurts and cheese, all of which are high in saturated fats that can increase your blood cholesterol levels. Opt for fat-free versions if you just can’t do without them.4
PROCESSED FOODS: : Chips, burgers, pastries, cookies, etc., are with unhealthy trans fats and should be avoided. These foods tend to increase blood cholesterol, with low nutrient value. Select whole foods - fruits, veggies, nuts and low-fat yogurts –instead. 4,5
White flour, white rice, sugar, carbonated drinks : They are the worst choices.6 Avoid sugary drinks like regular soda, energy drinks, sweet tea, and other sugary drinks. These will raise blood glucose and can provide several hundred calories in just one serving. 6
While cutting out the above foods from your diet may seem difficult at first, don’t give up, look for healthier alternatives (there are plenty out there), adjust your habits and you may well be surprised at the results.
- Fruit Juice is Just as Unhealthy as a Sugary Drink. Available at: https://authoritynutrition.com/fruit-juice-is-just-as-bad-as-soda/
- What Can I Drink If I Have Diabetes? Available at: http://www.healthline.com/health/diabetes/drinks-for-diabetics
- A Diabetes Link to Meat. Available at: http://harvardmagazine.com/2012/01/a-diabetes-link-to-meat
- Fats. Available at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fats-and-diabetes.html