Foods To Avoid Or Limit If You Suffer From Diabetes

Diet is an important factor in diabetes management. Eating a healthy, balanced and nutritious diet helps to control blood sugar levels and lower the risk of diabetes complications such as obesity, hypertension, cardiovascular diseases, etc. A healthy diet for a diabetes patient includes all nutrients in a moderate proportion, including carbohydrates. 

Although all foods may be eaten in moderation in diabetes, there are certain foods and drinks that should be avoided. Foods that are highly rich in carbohydrates can spike blood sugar levels quickly and worsen diabetes. Therefore, you should avoid eating such foods. Furthermore, foods that have trans and saturated fats should also be avoided as they can increase the risk of obesity and heart diseases in the body. Knowing what foods you should avoid in a diabetes diet can help you manage your diabetes more effectively.

Food And Drinks To Avoid If You Have Diabetes

Sugar-Sweetened Beverages

Sugary drinks or sugar-sweetened beverages are highly rich in carbs and can raise your blood sugar levels drastically. These drinks also have a high content of fructose, which can worsen the insulin resistance in your body and increase the risk of diabetes complications such as heart diseases, fatty liver diseases, etc. 

Breakfast Cereals And White Bread

White bread contains processed flour and added sugar. It has a high glycemic index and can severely raise your blood sugar levels. White bread also increases the risk of obesity, which is strongly linked with diabetes. Breakfast cereals are also highly processed and can worsen your diabetes. 

Packaged Snacks

Packaged foods such as crackers, candies and chips are highly processed and contain refined flour and added sugar. The high amount of calories present in them can significantly raise your blood sugar levels and worsen your diabetes. They may also increase your cholesterol and cause many diabetes complications. Instead of eating packaged foods, you may eat nuts and seeds as snacks. 

Fruit Juice

Usually, fruit juices are considered a healthy option. However, this does not hold true for people with diabetes. Fruit juices are loaded with carbs and fructose that can cause insulin resistance, obesity, heart diseases, etc. Even unsweetened fruit juices have a high glycemic index. Therefore, it is advised to eat whole fruit instead of drinking juice. 

Processed Meats 

Processed meats such as bacon, sausages, etc contain chemical preservatives, high sodium content and saturated fats that can elevate the risk of diabetes and diabetes complications such as obesity, cardiovascular diseases, hypertension, cancer, etc. You may substitute processed meat with healthy protein options such as beans, lentils, eggs, etc.

Sweetened Yoghurt

Yoghurt is a healthy dairy option for people with diabetes. However, sweetened or flavoured yoghurts are loaded with carbs and added sugar that can spike your blood sugar levels. Therefore, you should always opt for plain yoghurt for a healthy protein-rich diet.

French fries And Other Fried Foods

If you have diabetes, you must avoid french fries. Potatoes already have a high content of carbohydrates. In addition, french fries also contain unhealthy and saturated fats that can increase the risks of obesity, heart diseases, etc. You should avoid not only french fries but also other fried foods such as chicken nuggets and fried fish. 

Baked Goods

Baked goods such as doughnuts, cakes and cookies not only contain refined flour and added sugar, but also high amounts of unhealthy trans fats. Although trans fats do not raise your blood sugar levels directly, they can cause insulin resistance and lower the levels of good cholesterol in the body. This can eventually worsen your diabetes and increase the risk of diabetes complications.

White Rice And Pasta

White rice and pasta are loaded with carbs and can significantly impact your blood sugar levels. In addition, they are also low in fibres, making them an unhealthy food option for diabetes patients.  

Dried Fruits

Fruits are healthy and highly beneficial for people with diabetes. They provide many nutrients including vitamins and potassium. However, when fruits are dried, the loss of water results in a higher concentration of these nutrients, including sugar. This can raise the levels of blood sugar in your body. Therefore, you should try to avoid eating dried fruits such as raisins. Instead of dried fruits, their fresh counterparts should be eaten.

Note: Ensure to consult your healthcare provider or dietitian before making any changes in your diet. 

References:

1. https://www.healthline.com/nutrition/foods-to-avoid-with-diabetes
2. https://www.medicalnewstoday.com/articles/317718
3. https://www.narayanahealth.org/blog/foods-to-help-control-diabetes/
4. https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity#limit
5. https://www.diabetes.co.uk/food/juice-and-diabetes.html