Food for Diabetics To Avoid – Do you want to eat better without spending too much time or effort? Then you should consider using food supplements. They are convenient, tasty, and nutritious. In addition, they can also lower blood sugar levels and reduce complications associated with diabetes.
As a diabetic myself, I know how important it is to monitor my blood glucose level regularly. When I was diagnosed at age 20, I had no knowledge of how to manage my condition. Luckily, I found out about the right foods and drinks that would benefit me during my school years. If you don’t know where to start, here are some foods and drinks to look out for.
Dairy products
Dairy products contain high levels of saturated fat. Diets full of dairy products can increase your risk of heart disease and certain types of cancer. If you are diabetic, choose low-fat milk and yogurt, cheese, cottage cheese, ricotta, butter, ghee (clarified butter), and sour cream. Try eating small portions of these foods regularly throughout the day. Small amounts of dairy products may help keep sugar levels down.
Whole grains
Whole grains are high in fiber and contain many phytochemicals and vitamins that have been linked to health benefits. These foods may help keep blood sugar levels steady. When choosing whole-grain bread or cereals, make sure they’re labeled “100% whole wheat.”
Foods high in carbohydrates include sweet potatoes, bananas, brown rice, couscous, pasta, cereal, crackers, cookies, cake, and candy. Foods low in carbs include broccoli, spinach, Brussels sprouts, cauliflower, beans, lentils, oatmeal, quinoa, millet, and yogurt. Don’t worry about fat; just choose lean meats that aren’t fried, dressings without added oils, and olive oil instead of butter.
Fruit – Food for Diabetics To Avoid
The fruit has always been regarded as a healthy food that can help control blood sugar levels. Because of this, many people choose fruits over other types of foods. However, some fruits are high in natural sugars which can cause problems for those who have diabetes. So what kind of fruit should you choose? Here are some suggestions:
Pineapple
Pineapple is full of carbohydrates, vitamins, and minerals but not much fiber. This makes it easy to digest and helps lower overall cholesterol levels. A single cup contains about 20 grams of carbohydrates; however, a slice of pineapple only contains 5 grams of carbohydrates.
Apple
Apple is filled with dietary fiber and is excellent at controlling appetite. It’s low in calories but high in vitamin C and antioxidants. You can enjoy apples right out of the fridge without worrying about bacterial spoilage.
Vegetables – Food for Diabetics To Avoid
1. Asparagus
Asparagus is rich in folic acid, fiber, vitamin B6, vitamin C, iron, calcium, lutein/zeaxanthin, and vitamins A & K. These nutrients are good for those suffering from diabetes due to their high fiber content. Folate is used to metabolize carbohydrates and form DNA and RNA, vitamin B6 is necessary for protein metabolism, while calcium aids in insulin regulation. Vitamin D helps our bodies absorb calcium, which can help regulate blood sugar levels. This vegetable is also low in calories and fat, making it a great option for diabetics.
2. Broccoli
Broccoli contains more vitamin C than oranges and has been shown to reduce cholesterol and prevent certain cancers. It’s also a very good source of dietary fiber, folate, copper, manganese, and vitamin K. Broccoli belongs to the cruciferous vegetable family and provides protection against cancer, heart disease, and other diseases.
3. Brussels sprouts
Brussels sprouts contain high amounts of vitamin C, folate, magnesium, potassium, and fiber. They’re also low in sodium, saturated fat, and total fat, making them a healthy choice for diabetics. Sprouts have many beneficial properties like cancer prevention, bone health, anti-inflammatory benefits, and liver detoxification.
Nuts – Food for Diabetics To Avoid
Nuts are high in fat and protein, but they are also high in calories. That can make them great for people who have diabetes, which means that nuts should not be your only food. But if you’re looking for something healthier than just eating chips and cookies, then think about nuts. They’re high in protein and low in carbs. When you eat too many processed foods, it’s easy to get rid of those extra calories because you aren’t really hungry.
However, when you eat healthy foods like nuts, you won’t feel as full after a meal. A study published in Obesity Journal says that people with type 2 diabetes were able to keep their blood sugar levels under control by replacing carbohydrates with nuts. This shows how beneficial nuts can be when trying to manage your diabetes.
Nuts and seeds are excellent sources of healthy fats that can aid in weight loss efforts for diabetics. Walnuts, almonds, cashews, peanuts, and sunflower seeds are some examples of nuts and seeds that are rich in fatty acids. – Food for Diabetics To Avoid
Beans
1. Beans have been used medicinally for centuries for healing wounds, reducing fevers, treating diabetes, lowering cholesterol, and regulating blood pressure. They are high-quality proteins that contain dietary fiber, folate, thiamin (B1), riboflavin (B2) niacin (B3), and pantothenic acid (B5). These vitamins play important roles in maintaining healthy skin, hair, nails, and the immune system.
2. Beans can help reduce insulin resistance and prevent type 2 diabetes. They contain soluble fibers that slow down the digestion rate of carbohydrates, and therefore, they stabilize blood sugar levels.
3. Beans can also lower cholesterol and triglyceride levels in the body. High-fat foods increase the risk of heart disease. Eating beans daily contributes to a low saturated fat intake, which decreases the risk of atherosclerosis.
4. A study from the University of Toronto suggests that eating at least two servings of legumes per week can protect against both diabetes and cardiovascular diseases.
Legumes
– Food for Diabetics To Avoid – Legumes are food that contains high amounts of fiber and protein. They have been shown to lower blood sugar levels and help prevent diabetes. A study was performed where people were divided into two groups. One group ate beans regularly while the other did not eat them. After six weeks, those who had eaten legumes showed significant improvement in their glucose tolerance test than those who had not. The same results occurred in subjects eating soybeans. Overall, these studies show us that consuming legumes can improve your health.
Fish – Food for Diabetics To Avoid
Fish should not be eaten by those who are diabetic. Some fish can cause an increase in blood sugar levels and should only be consumed after careful consideration. This includes salmon and trout.
Fish should not be consumed in excess amounts because they are high in cholesterol. However, fish oil can help diabetic patients who have low levels of insulin or poor blood sugar control. This helps lower the risk of heart disease and stroke in these individuals.
Eggs – Food for Diabetics To Avoid
Eggs are high in cholesterol and saturated fat, which can cause heart disease and stroke. They may also contain salmonella and other harmful bacteria that increase your risk of food poisoning. Eating eggs regularly may have negative effects on blood sugar levels, which could lead to diabetes.
Avoid Sweetened Beverages
1. Sugar
Sugar has a high glycemic index (GI), meaning that its digestion raises blood sugar levels rapidly. If you are diabetic, you need to control your glucose level, which is primarily dependent on insulin secretion. Glucose is a simple carbohydrate that is broken down into energy using cellular mechanisms. Insulin is released from the pancreas to regulate this conversion. Excess sugar consumption may lead to serious health concerns including obesity, type 2 diabetes, and cardiovascular disease.
2. Fructose
Fructose can be present in fruit and vegetables as well as some processed foods and drinks. However, fructose doesn’t occur naturally in fruits and vegetables but rather is added to some foods during processing. This type of sugar is sweeter than other sugars and increases the risk of tooth decay. Fructose does not contribute much toward weight gain; however, studies have shown that people who consume a lot of fructose tend to put on more fat than those who don’t eat many sweets.
3. Sucrose
Sucrose is the combination of glucose and fructose in equal parts. When sucrose enters the body, it is converted by the liver into glucose and fructose, the two monosaccharides. Because of the high concentration of fructose in sucrose, it is associated with an increased risk of heart diseases and hypertension. In addition to being unhealthy, sucrose is expensive. Food manufacturers add extra fructose to their products to cut costs and increase profits.
Choose Healthy Fats like Olive Oil, Avocado & Oily Fish
1. Olive Oil
This is not surprising! Olive oil contains monounsaturated fatty acids that have been proven to help control diabetes. There are many different types of olive oils produced around the world. Some contain high levels of antioxidants, while others are less nutritious but more flavorful. Buy extra virgin olive oil only. You can find this at your local grocery store.
2. Avocado
Avocados are a great food for diabetics due to their high-fat content. Avocados should make up about half of your daily intake of fats, however, they do provide other valuable nutrients too. They contain vitamin E, fiber, folate, and potassium.
3. Oily Fish
Oily fish is excellent for diabetics since it contains omega-3 fatty acids. Omega-3 fatty acids reduce inflammation in the body and improve blood pressure. Diabetics tend to have higher cholesterol than normal people, which can lead to heart disease. Omega-3 fatty acid supplements can lower bad LDL cholesterol (bad) and raise good HDL cholesterol (good). Eat salmon 2 times per week. – Food for Diabetics To Avoid
Drink plenty of water every day
1. Food should not contain any additives that are harmful. If your food contains sugar alcohols, artificial sweeteners, preservatives, colorings, flavor enhancers, etc. then they are considered “unhealthy”. These additives can lead to high blood sugar levels and cause diabetes symptoms. Water is always best. You need a minimum of 8 glasses per day.
2. Avoid foods with trans fats. They have been linked to heart disease and other health problems. Trans fats affect the quality and function of cholesterol and triglycerides and reduce HDL (good) cholesterol. A large body of evidence supports recommendations from both the American Heart Association and the U.S. Department of Agriculture that limit consumption of partially hydrogenated oils.
3. Vegetables and fruits are good sources of fiber, vitamins, minerals, and antioxidants. Fiber helps regulate bowel movements and keep your bowels healthy. Fruits and vegetables are great sources of vitamins and antioxidants which ward off diseases like cancer and Alzheimer’s disease. Vitamins and minerals help us get strong bones and are necessary for the proper functioning of our immune system. Antioxidants protect against cancers and other chronic conditions.
4. Be aware of added sugars. Sugar-sweetened beverages contribute to obesity and tooth decay. When choosing juices, sodas, energy drinks, smoothies, sports drinks, fruit drinks, and sweet teas look for low or no-sugar options. Aspartame has been associated with headaches, seizures, depression, fatigue, and even death. Artificial sweeteners are often linked to weight gain, gastrointestinal disorders, and hyperactivity in children, among others.
5. Limit salt. Salt can increase urination, decrease appetite, and raise blood pressure. Some people are sensitive to sodium. Sodium can make people feel thirsty and causes them to drink more liquid. Too much sodium can also result in dehydration and an increased risk of osteoporosis.
6. Eat whole grains. Whole grains include bran, germ, and endosperm. The germ contains vitamin C, riboflavin, thiamine, niacin, folate, iron, magnesium, zinc, B12, biotin, and lignans. Whole grain products are higher in fiber content than refined grains. Eating too many processed carbohydrates contributes to insulin resistance, fat storage, and inflammation in the body. All grains contain gluten. Gluten is a protein found in wheat, barley, rye, and oats. Most people who suffer from celiac disease or gluten intolerance cannot eat these types of grains.
