"Diabetes is a chronic disease that has reached epidemic proportions among adults and children worldwide.
Uncontrolled diabetes has many serious consequences, including heart disease, kidney disease, blindness and other complications.
Pre-diabetes has also been linked to these conditions.
Importantly, eating the wrong foods can raise your blood sugar and insulin levels and promote inflammation, which may increase your risk of disease.
This article lists 11 foods that people with diabetes or pre-diabetes should avoid.
Of these three, carbs have the greatest effect on your blood sugar by far. This is because they are broken down into sugar, or glucose, and absorbed into your bloodstream.
Carbs include starches, sugar and fibre. However, fibre isn’t digested and absorbed by your body in the same way other carbs are, so it doesn’t raise your blood sugar.
Subtracting fibre from the total carbs in a food will give you its digestible or “net” carb content. For instance, if a cup of mixed vegetables contains 10 grams of carbs and 4 grams of fibre, its net carb count is 6 grams.
When people with diabetes consume too many carbs at a time, their blood sugar levels can rise to dangerously high levels.
Over time, high levels can damage your body’s nerves and blood vessels, which may set the stage for heart disease, kidney disease and other serious health conditions.
Maintaining a low carb intake can help prevent blood sugar spikes and greatly reduce the risk of diabetes complications.
Therefore, it’s important to avoid the foods listed below.
1. Sugar-Sweetened Beverages
Summary: Sodas and sweet drinks are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver and other diseases.
2. Trans Fats
Summary: Trans fats are unsaturated fats that have been chemically altered to increase their stability. They have been linked to inflammation, insulin resistance, increased belly fat and heart disease.
3. White Bread, Pasta and Rice
Summary: White bread, pasta and rice are high in carbs yet low in fibre. This combination can result in high blood sugar levels. Alternatively, choosing high-fibre, whole foods may help reduce blood sugar response.
4. Fruit-Flavoured Yogurt
Summary: Fruit-flavoured yogurts are usually low in fat but high in sugar, which can lead to higher blood sugar and insulin levels. Plain, whole-milk yogurt is a better choice for diabetes control and overall health.
5. Sweetened Breakfast Cereals
Summary: Breakfast cereals are high in carbs but low in protein. A high-protein, low-carb breakfast is the best option for diabetes and appetite control.
6. Flavoured Coffee Drinks
Summary: Flavoured coffee drinks are very high in liquid carbs, which can raise blood sugar levels and fail to satisfy your hunger.
7. Honey, Agave Nectar and Maple Syrup
Summary: Honey, agave nectar and maple syrup are not as processed as white table sugar, but they may have similar effects on blood sugar, insulin and inflammatory markers.
8. Dried Fruit
Summary: Dried fruits become more concentrated in sugar and may contain more than three times as many carbs as fresh fruits do. Avoid dried fruit and choose fruits low in sugar for optimal blood sugar control.
9. Packaged Snack Foods
Summary: Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels.
10. Fruit Juice
Summary: Unsweetened fruit juice contains at least as much sugar as sodas do. Its high fructose content can worsen insulin resistance, promote weight gain and increase the risk of heart disease.
11. French Fries
Summary: In addition to being high in carbs that raise blood sugar levels, French fries are fried in unhealthy oils that may promote inflammation and increase the risk of heart disease and cancer.
The Bottom Line
Knowing which foods to avoid when you have diabetes can sometimes seem tough. However, following a few guidelines can make it easier.
Your main goals should include staying away from unhealthy fats, liquid sugars, processed grains and other foods that contain refined carbs.
Avoiding foods that increase your blood sugar levels and drive insulin resistance can help keep you healthy now and reduce your risk of future diabetes complications."
You may also find our 'Introduction To Low Carb For Beginners' post interesting, find it here
All the best Jan