Diabetes is a serious health issue that should not be undermined. It requires making food sacrifices to lead a healthier lifestyle.
Diabetes is a chronic medical condition that is caused by an increase in blood glucose (sugar) levels. This medical condition occurs when the body becomes incapable of producing enough insulin or is incapable of effectively using insulin. It can also be both.
Insulin is a hormone that helps to regulate blood sugar in the body. Some of the symptoms of diabetes include:
- Frequent urination.
- Blurred vision.
- Slow-healing sores.
- Extreme fatigue.
- Increased thirst, etc.
It is essential to find an adequate way of managing diabetes. This is because uncontrolled diabetes can lead to serious health complications like nerve damage, heart disease, and even kidney failure.
One way to manage this medical condition is by maintaining a healthy diet. Hereon, we’ll offer food tips to avoid if you happen to be a diabetic patient.
Problematic Foods when Dealing with Diabetes
Regardless of the type of diabetes you’re dealing with, it is important to limit certain foods that can aggravate issues.
Depending on the degree of your illness, you might even be advised to stay away from some foods completely. Without further ado, here are some foods to stay away from for healthier choices.
1. Sugary Foods
Cookies, sodas, sweetened teas, pastries, cakes, fruit juices, energy drinks, and candy fall under this category. It is best to avoid them because they are high in refined sugar. Also, they contain unhealthy fats that are not good for the body. Sugary foods contain increased sugar that can lead to rapid spikes in blood glucose levels.
Therefore, you can opt for alternatives like fruits, little amounts of dark chocolate with 70% cocoa or higher, water, sparkling water with a splash of lime and lemon, and sweetened tea.
2. Refined Carbohydrates
Foods that fall under this category include pasta, rice, white bread, and other baked foods or pastries made with white flour. It is best to avoid these foods because they are low in fibre, high in refined carbs and sugar, and can quickly increase blood sugar levels.
Better alternatives that can be eaten instead of the aforementioned ones are as follows. Whole grain or almond flour-based baked food, brown rice, quinoa, whole-wheat pasta, and natural sweeteners like stevia should be used to sweeten baked goods.
3. Trans Fats
This class entails foods that contain hydrogenated oils. This can be found in packaged baked goods, some margarine, peanut butter, and fast foods — usually fried. It is best to avoid them because they are high in unhealthy fats and calories, increase bad cholesterol, promote inflammation, and are insulin resistant.
Rather than these, you can opt for homemade grilled or baked food made with healthier oils, olive oil, natural peanut butter, and avocado oil.
4. Full-Fat Dairy Products
For someone with diabetes, it is best to avoid full-fat yogurt, cheese, and whole milk. This is because they are saturated fats and can cause insulin resistance.
If you must take dairy, there are safe choices that you can integrate into your diet. They include low-fat or non-fat dairy products, soy milk, or plant-based milk like almonds.
5. High Glycemic Index Fruits
It is important to note that not all fruits should be ingested if you are diabetic. Those with high glycemic index should be avoided because they can cause blood sugar spikes. Examples of fruits that fall under this category include watermelon, pineapple, and ripe bananas.
Rather than take these, you can opt for apples, citrus fruits, berries, and pears, all of which boast a lower glycemic index.
6. Processed Meats
Indeed, protein is beneficial to the body. However, it is best to avoid proteins such as sausage, bacon, and hot dogs if you are diabetic. This is because they are high in saturated fats and sodium and can worsen cardiovascular health in a worst-case scenario.
If you are a fan of meat and wish to continue eating it, there are safer options that you can eat. They include chicken, plant-based protein, and turkey.
7. Alcoholic Beverages
It is best to stay away from sweet wines, cocktails, and beer. This is because they may interfere with medication and cause blood sugar to rise. To be safe, it is best to stay away entirely.
However, if you cannot, ensure that you always take moderate amounts of spirits and dry wine with sugar-free mixers. For more details on the safer options to explore, you can consult your healthcare provider for tips.
8. Sugary Cereals
This is not an option for someone with diabetes. You should avoid eating this because it is often low in fiber and simply high in sugar. Taking this can lead to a speedy spike in blood sugar.
Therefore, it is best to opt for cereals that are high in fibre, like bran flakes, oatmeal, and homemade granola with seeds and nuts.
Conclusion
To make healthier diet choices, it is best to either limit or eradicate these foods from your diet. This way, you can better manage your condition and improve overall health.
Also, you should check your blood sugar levels regularly. This way, you can understand and notice how different foods affect your health.
Lastly, drink plenty of water instead of soda or sugary drinks.
