What foods to avoid with diabetes

More importantly, eating the wrong foods can raise blood sugar and insulin levels and promote inflammation, which increases the risk of disease.

This article lists 11 foods that people with diabetes or people with diabetes should avoid.

What is the importance of eating carbohydrates for diabetics?

Carbohydrates, proteins and fats are the main nutrients that provide energy for your body.

Of these three, carbohydrates have the greatest effect on blood sugar by far. This is because it is divided into sugar or glucose and is absorbed into the bloodstream.

Carbohydrates include starch, sugar and fiber. However, your body does not digest and absorb fiber in the same way other carbohydrates work, so it does not increase blood sugar.

Excluding fiber from total carbohydrates in food will give you easily digestible or “pure” carbohydrate content. For example, if a glass of mixed vegetables contains 10 grams of carbohydrates and 4 grams of fiber, your net carbohydrate count is 6 grams.

When diabetics consume too many carbohydrates at one time, blood sugar levels can rise to dangerously high levels.

Over time, elevated levels can cause damage to nerves and blood vessels in the body, which may pave the way for the heart, kidneys and other serious health conditions.

Maintaining low carbohydrate intake can help prevent blood sugar mutations and significantly reduce the risk of diabetes complications.

Therefore, it is important to avoid the foods listed below.

1. Sugary drinks

Sugary drinks are the worst option to drink a person with diabetes.

For starters, they are very rich in carbohydrates, with a can of 12 oz soda providing 38 grams.

The same amount of iced tea and lemon contain 36 grams of carbohydrates, exclusively from sugar.

In addition, they are loaded with fructose, which is strongly associated with insulin resistance and diabetes. In fact, studies suggest that drinking sugary drinks may increase your risk of developing diabetes such as fatty liver.

In addition, high levels of fructose in sugary drinks can cause metabolic changes that promote abdominal fat, cholesterol levels and harmful triglycerides.

In a study of obese and overweight adults, consumption of 25% of calories in high-fructose drinks on a weight-loss diet led to increased insulin resistance and abdominal fat, a more metabolic rate, fewer and fewer signs. For heart health.

To help control blood sugar levels and prevent the risk of disease, consume water, soda or iced tea without sugar instead of sugary drinks.

Soft drinks and sweet drinks are rich in carbohydrates, which increases blood sugar. In addition, its high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver and other diseases.

2. Trans fats

Industrial trans fats are extremely unhealthy.

They are created by adding hydrogen to unsaturated fatty acids to make them more stable.

Unsaturated fats are found in margarine, peanut butter, spreads, creams and frozen dinners. In addition, food manufacturers often add them to cookies, cakes and other baked goods to help extend their shelf life.

Although Trans fats do not directly increase blood sugar levels, they have been linked to increased inflammation, insulin resistance and abdominal fat, as well as low levels of "good" HDL cholesterol and poor arterial function.

These effects are of particular concern to people with diabetes, because they have an increased risk of heart disease.

Fortunately, trans fats have been banned in most countries, and in 2015 the FDA requested removal of products in the US market within three years.

Until you no longer have trans fats in your food supply, avoid any product that contains the phrase "partially hydrogenated" in your ingredient list.

Trans fats are trans fats that have been chemically modified to increase their stability. It has been linked to inflammation, insulin resistance, increased abdominal fat and heart disease.

3. White bread, pasta and rice.

White bread, rice and pasta are processed foods high in carbohydrates.

Eating bread, bread and other refined foods significantly increased blood sugar levels in people with type 1 and type 2 diabetes.

This answer is not exclusive to wheat products. In one study, gluten-free pasta also showed that they increase blood sugar, where rice-based species have the greatest effect (20 reliable sources).

Another study found that a meal that contains bread high in carbohydrates not only increases blood sugar but also reduces brain function in people with type 2 diabetes and mental disability.

These processed foods contain little fiber, which helps decrease the absorption of sugar in the bloodstream.

In another study, replacing white bread with fiber-rich bread significantly reduced blood sugar levels in diabetics. In addition, they have suffered a decrease in cholesterol and blood pressure.

White bread, pasta and rice are rich in carbohydrates but low in fiber. This combination can lead to high blood sugar levels. Alternatively, choosing foods high in fiber can help reduce your blood sugar response.

4. Fruit flavored yogurt

Regular yogurt can be a good option for diabetics. However, fruit flavored varieties are a very different story.

Flavored yogurt is usually made of low-fat or low-fat milk, loaded with carbohydrates and sugar.

In fact, one cup (245 grams) of fruit-flavored yogurt can contain 47 grams of sugar, which means that about 81% of the calories come from sugar.

Many people consider frozen yogurt a healthy alternative to ice cream. However, it may contain an amount of sugar or more ice cream (24, 25).

Instead of choosing high-sugar yogurt that can lead to a high level of blood sugar and insulin, choose regular yogurt with all the fat that does not contain sugar and that can be beneficial for your appetite, weight control and intestinal health .

Fruit-flavored yogurt is generally low in fat but high in sugar, which can lead to high levels of blood sugar and insulin. Full-fat yogurt is a better option to fight diabetes and public health.

5. Sweetened breakfast cereals

If you have diabetes, taking the pill is one of the worst ways to start the day.

Despite the health claims in their packages, most grains are highly processed and contain more carbohydrates than many people believe.

In addition, they provide very little protein, a nutrient that can help you feel full and satisfied while keeping your blood sugar levels stable throughout the day.

Even "healthy" breakfast cereals are not good options for diabetics.

For example, only half a cup (55 grams) of granola grains contains 30 grams of digestible carbohydrates, and grapes contain 41 grams. In addition, each provides only 7 grams of protein per serving (29, 30).

To keep your blood sugar and hunger level under control, skip the cereal and choose a low-carb protein-based breakfast.

Breakfast cereals are high in carbohydrates but low in protein. Breakfast rich in protein and carbohydrates is the best option for diabetes and appetite control.

6. Flavored coffee drinks.

Coffee has been linked to many health benefits, including a lower risk of diabetes (31 reliable sources, a reliable source 32, 33).

However, flavored coffee drinks should look like a liquid dessert, not a healthy drink.

Studies have shown that your brain does not treat liquid and solid foods in a similar way. When you drink calories, you are not compensated by eating less later, which can lead to weight gain.

Flavored coffee drinks loaded with carbohydrates. Even "light" versions contain enough carbohydrates to significantly raise blood sugar levels.

For example, 16-ounce caramel frappuccino contains 67 grams of carbohydrates, and the same caramel in light caramel contains 30 grams of carbohydrates.

To keep your blood sugar level under control and avoid weight gain, choose a regular coffee or an espresso with a spoonful of thick cream or half cream.