Diabetes has reached epidemic proportions among kids and adults across the world. The condition has serious consequences, including blindness, kidney disease, and other complications. Your food choices matter a lot once you are diagnosed with diabetes. Eating certain foods can raise your blood sugar levels and promote inflation which might increase the risk of the disease.
This article will give you a breakdown of the foods and drinks you should avoid if you are diagnosed with diabetes.
Sweetened drinks are the worst drink options for a patient with diabetes. These drinks include regular cola, sweetened iced tea, and lemonade. These drinks often contain about 45 grams of sugar in each serving.
Additionally, they have loads of fructose, a type of sugar linked to diabetes and insulin resistance. Research has shown that consuming sweetened drinks can increase the risk of diabetes-related conditions such as fatty liver disease.
Consuming high fructose drinks is also associated with metabolic changes that promote belly fat and can eventually increase your body’s triglyceride and harmful cholesterol levels. In addition, studies have shown that obese and overweight people consume 25% of their calories from fructose beverages.
White Bread, Rice, and Pasta
Eating pastries made of refined flour can significantly increase the blood sugar levels of people with type 1 and 2 diabetes. White rice, pasta, and bread are made of highly processed carbs. Studies have shown that high-carb foods increase blood sugar levels and are associated with decreased brain function in type 2 diabetes patients.
These foods contain very little fiber, which helps slow down the absorption of sugar in the bloodstream. You can replace these foods with high-fiber foods to help reduce blood sugar levels and cholesterol.
High-fiber foods contribute towards improved gut microbiota, which may lead to improved insulin resistance.
Sweetened Breakfast Cereals
Eating sweetened cereal is one of the worst ways to start your day as a diabetes patient. Despite what is written on the box, most breakfast cereals are highly processed and contain more carbohydrates than most people realize.
Cereal is also low in protein which helps keep you fuller for longer and helps keep your blood sugar levels stable throughout the day. A healthy breakfast should include a low carb breaks fast with high protein.
If you have diabetes, plain yogurt is your best bet. Fruit-flavored yogurt is made of low-fat or non-fat milk and is often loaded with sugar. Frozen yogurt doesn’t cut it as, well.
Most people consider frozen yogurt a healthier option than ice cream, but it can contain more sugar than ice cream. Sweetened yogurt can spike your blood glucose levels. You can opt for whole milk yogurt with no sugar, which will be great for your gut health and appetite.
Maple Syrup, Honey, and Agave Nectar
While most people with diabetes think they should only reduce their intake of table sugar, they should also avoid other forms of sugar. Maple syrup, agave nectar, and sugar can also spike your blood sugar levels like brown sugar.
You should also avoid sugary treats like pies, candy, and cookies. Your best strategy is to avoid all forms of sugar and use natural low-carb sweeteners in their place.
While fruit juice is considered a healthy drink, its effects on blood sugar levels are similar to those of other sugary drinks and sodas. This goes for all types of fruit juices, including unsweetened 100% juice and those that are sweetened. Natural fruit juice can sometimes have a higher sugar content than soda.
Fruit is an excellent addition to your regular diabetes diet since it contains vital minerals and vitamins that are great for the body. However, when the fruit is dried, it losses water and leads to a high concentration of nutrients.
For example, raisins contain four times more carbohydrates than grapes. Other dried fruits also contain more carbs than their fresh fruit version.
If you have diabetes, you do not have to stop eating fruits. You will need to eat low-sugar fruits such as small apples or fresh berries.
If you have diabetes, you must pay close attention to foods and drinks before adding them to your diet. Your primary goal should be to avoid liquid sugars, processed grains, and unhealthy fats to keep your blood sugar at normal levels.