Diabetes is one of the world’s leading cause of mortality with more than 100 million U.S. adults now living with the condition. Though there are several factors that increase the risk of diabetes, the food we eat can say a lot about whether your sugar levels are under or out of control.
Diabetes is a chronic condition that has managed to establish itself as an epidemic among people of all age group across the globe. As the famous saying goes, you’re what you eat, your food choices matter a lot when you’re suffering from diabetes problem. Eating healthy and keeping an eye on your blood sugar levels after you eat something is pretty important if you want to lower your blood sugars naturally. But the big question is, what are the right foods and what are the foods that one should avoid diabetes? In today’s article, sound health solution will answer all the question. Let’s begin!
So What Food Diabetics Should Avoid?
A balanced diet consists of foods rich in carbohydrates, proteins, milk and dairy foods, fruits and vegetables. Well, out of all these foods, carbs have a huge impact on your body’s sugar levels. Carbohydrate-rich foods such as bread, rice, potatoes, pasta break down into sugar or glucose once they’re digested. Hence, if a person with diabetes starts consuming sugary foods or foods with too many carbs, then their blood sugar spikes to dangerous levels.
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Therefore, it’s crucial that you keep track of all the foods you’re eating. Here’s the list of some of the foods that you should completely avoid if you have diabetes.
Netflixing and snacking sounds really fun, but it’s certainly not fun when you suffer headaches, increased thirst and constant fatigue due to high blood sugar. Packaged foods such as pretzels, crackers, Graham crackers, saltine crackers, chips, cookies, all consists of artificial sugars and sweeteners that contain high levels of carbs and very low amount of fiber. They can spike up your blood sugar instantly. In fact, these packaged snacks contain more carbs than labeled. A study published on PubMed found that snack foods contain 7.7% more carbs on average than their labels.
If you love munching on fries, it’s time you avoid it. Potatoes are a rich source of carbohydrate as one medium potato with the skin on contains 37 grams of carbs. And when fried in oils and eaten, they can easily increase your blood sugar levels to the max. In addition, deep-frying foods has been shown to produce high amounts of toxic compounds like AGEs and aldehydes, which may promote inflammation and increase the risk of heart diseases.
3.Canned and dried Fruits
Fruits are the healthiest choice of food when it comes maintaining the blood sugar levels. But dried or canned foods contain relatively higher concentrations of sugar than the normal ones. Fruits canned in heavy syrup coat healthy pieces of fruit with loads of added sugar. One-half cup of pears canned in their own juice provides 60 calories and 12 grams of sugar. However, when packed in heavy syrup, the same amount contains 100 calories and 19 grams of sugar.
4.Honey and Maple Syrup
Very often, people with diabetes avoid sugar and switch to honey and other forms of natural sugars like maple syrup and agave nectars. But these sweeteners do contain as many carbs as white sugar. Though honey, maple syrup, and agave nectars are not processed forms of sugar, they show similar effects on blood sugar when consumed regularly in diabetic patients. Therefore, it’s better to avoid these foods.
5.White Bread, Pasta and Rice
I know the smell of freshly baked bread and hot cheesy pasta is irresistible but these foods are a strict no-no when you have diabetes. White bread, rice, and pasta are carb enriched, highly processed foods. Eating them regularly has shown to significantly increase blood sugar levels in people with type 1 and type 2 diabetes. Another study found that a meal containing a high-carb bagel not only raised blood sugar but also decreased brain function in people with type 2 diabetes and mental deficits. Hence, instead of these foods, you can go for high-fibre, whole foods such as oats and cereals that don’t spike up your blood sugar levels.
6. Trans Fats
Trans fats aka trans-unsaturated fatty acids are industrially produced fats from vegetable fats that are present in most of the packed foods including peanut butter, margarine, bread-spreads, crackers, muffins and so on. Adding trans fat increases the shelf life of these foods and they have been linked to increasing the insulin resistance, inflammation, lowering good cholesterols and so on. People with diabetes are at a higher risk of heart diseases and other complications. Not only this, trans fats have been banned in most of the countries as per the 2015 FDA policy. Hence, avoiding any product that contains trans fat or labels like partially hydrogenated is beneficial for diabetic patients.
What Foods Helps to Lower Your Blood Sugar Quickly?
Injecting insulin is the fastest way to bring down your blood sugar quickly. However, certain foods can also help you lower your blood sugar not quickly but eventually. Experts suggest that there is no such food that helps to lower blood sugar level quickly as only medication and exercise can do that. However, there are things that you can eat and drink that can lower your glycemic index. Glycemic index is a number associated with the carbohydrates in a particular type of food that indicates the effect of these carbohydrates on one’s blood glucose level.
Bottom line is, knowing which food to eat and which to avoid when you’re diabetic is very important as they can even help you cure and prevent the possible complications due to high blood sugar levels.