- Top 11 Foods to Avoid With Diabetes
- This article lists the top 11 foods that people with diabetes or prediabetes should avoid.
- 1. Carbs, protein, and fat are the macronutrients that provide your body with energy.
- 2. Trans Fats
- 3. White Bread, Pasta and Rice
- 4. Fruit-Flavored Yogurt
- 1. Sugar-Sweetened Beverages
- 5. Sweetened Breakfast Cereals
- 6. Flavored Coffee Drinks
- 7. Honey, Agave Nectar and Maple Syrup
- 8. Dried Fruit
- 9. Packaged Snack Foods
- 11. French Fries
Top 11 Foods to Avoid With Diabetes
Diabetes is a chronic disease that has reached epidemic proportions among adults and children worldwide
Uncontrolled diabetes has many serious consequences, including heart disease, kidney disease, blindness, and other complications and disease.
Prediabetes has also been linked to these conditions
Importantly, eating the wrong foods can raise your blood sugar and insulin levels and promote inflammation, which may increase your risk of disease.
This article lists the top 11 foods that people with diabetes or prediabetes should avoid.
Why Does Carb Intake Matter for People With Diabetes?
1. Carbs, protein, and fat are the macronutrients that provide your body with energy.
Of these three, carbs have the greatest effect on your blood glucose by far. This is because they are broken down into sugar, or glucose, and absorbed into your bloodstream.
Carbs include starches, sugar and fiber, and starches the particular. However, fiber isn’t digested and assimilated by your body in the same way other carbs are, so it doesn’t raise your blood sugar.
Subtracting fiber from the total carbs in food will give you its digestible or perhaps “net” carb content. For instance, if a cup of mixed vegetables contains 10 grams of carbohydrates and 4 grams of fiber, the net carbohydrate count is 6 grams.
When people with diabetes consume too many carbs at a time, their blood sugar levels can rise to dangerously high levels.
Over time, large levels can damage your body’s nerves and blood vessels, which may set the stage for heart problems, kidney disease and other severe health conditions.
Maintaining a low carb intake can help prevent blood sugar spikes and greatly reduce the risk of diabetes complications.
2. Trans Fats
Industrial trans fats are extremely unhealthy.
They are created by adding hydrogen to unsaturated fatty acids in order to make them more stable.
Trans fats are found in margarine, peanut butter, spreads, creamers, and frozen dinners and spreads. In addition, food manufacturers often add them to crackers, muffins and other baked goods to help extend shelf life.
Although trans fats don’t directly raise blood sugar levels, they’ve been associated with increased swelling, insulin resistance, and belly fat, as well as lower “good” HDL cholesterol levels and impaired arterial function
These effects are especially concerning for people with diabetes, as they are at an increased likelihood of heart disease.
Fortunately, trans fat has been outlawed in most countries, and in 2015 the FDA called for their particular removal from products in the US market to be completed within three years
Until trans body fat is no longer in the food supply, avoid any product that contains the words “partially hydrogenated” in its ingredient list.
Trans fats will be unsaturated excess fat that has been chemically altered to increase their very own stability. They have been linked to irritation, insulin resistance, increased belly fat and cardiovascular disease.
3. White Bread, Pasta and Rice
White bread, rice, and pasta are high-carb, processed foods.
Eating bread, bagels and also other refined-flour food has been shown to significantly increase glucose levels in people with type 1 and type 2 diabetes
And this response isn’t exclusive to wheat products. In one study, gluten-free pasta was also demonstrated to raise blood sugar, with rice-based types having the greatest effect
Another study found that a meal containing a high-carb bagel not only raised blood glucose but also decreased brain function in people with diabetes mellitus type 2 and mental deficits
These types of processed foods contain little dietary fiber, which helps slow down the absorption of sugars into the bloodstream.
In another study, replacing white loaf of bread with high-fiber bread was proven to considerably reduce blood sugar levels that individuals with diabetes. In addition, they experienced reductions in bad cholesterol and blood pressure
White-colored bread, pasta, and rice are high in carbs yet low in fibers. This combination can result in high blood sugar levels. Alternatively, choosing high-fiber, whole foods may help reduce blood sugar response.
4. Fruit-Flavored Yogurt
Plain yogurt can be a good option for individuals with diabetes. However, fruit-flavored varieties are a very different story.
Flavored yogurts are typically made from non-fat or low-fat milk and loaded with carbs and sugar.
In fact, a one-cup (245-gram) serving of fruit-flavored yogurt may contain 47 grams of sugar, meaning nearly 81% of their calories come from sugar
Many people consider frozen yogurt to be a healthy alternative to ice cream. However, it can contain just as much or even more glucose than your favorite ice cream
Rather than choosing high-sugar yogurts that can spike the blood sugar and insulin, opt for plain, whole-milk yogurt that contains no sweets and may be beneficial for your appetite, weight control, and gut health
Fruit-flavored yogurts are usually low in fat but high in sugar, which can lead to higher blood sugar and insulin levels. Plain, whole-milk yogurt is usually a better choice for diabetes control and overall health.
Therefore, it’s important to avoid the foods listed below.
1. Sugar-Sweetened Beverages
Sugary beverages are the worst drink choice for someone with diabetes.
To begin with, they will are very full of carbs, with a 12-ounce (354-ml) can of soda providing 38 grams
The same amount of sweetened iced tea and lemonade each contain 36 grams of carbs, exclusively from sugars
In addition, they’re loaded with fructose, which is strongly connected to the insulin level of resistance and diabetes. Indeed, studies suggest that consuming sugar-sweetened beverages might increase the risk of diabetes-related circumstances like fatty liver
What’s more, the substantial fructose amounts in sugary drinks may possibly lead to metabolic changes that promote stomach fat and potentially harmful hypercholesteremia and triglyceride levels.
In a single study of overweight and obese adults, consuming 25% of calories from high-fructose beverages on a weight-maintaining diet led to increased insulin amount of resistance and abdominal fat, lower metabolic rate, and worse heart wellness markers
To help control glucose levels and prevent disease risk, consume water, club soda or perhaps unsweetened iced tea instead of sweet beverages.
Sodas and sweet drinks happen to be high in carbohydrate supply, which increases blood sugar. Also, their excessive fructose content has been related to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.
5. Sweetened Breakfast Cereals
Eating cereal is one of the worst ways to start your day if you have diabetes.
Despite the health claims on their boxes, most cereals are highly processed and contain far more carbs than many people realize.
Additionally, they provide very little protein, a nutrient that can help you feel full and satisfied while keeping your blood sugar levels stable during the day
Even “healthy” breakfast cereals aren’t good choices for those with diabetes.
For example, just a half-cup serving (55 grams) of granola food contains 30 grams of digestible carb supply, and Grape Nuts consist of 41 grams. What’s more, everyone provides only 7 grams of proteins per providing
To keep blood sugar and hunger under control, skip the cereal and choose a protein-based low-carb breakfast instead.
Breakfast cereals are high in carbs but lower in protein. A high-protein, low-carb breakfast is the best option for diabetes and hunger control.
6. Flavored Coffee Drinks
Espresso has been linked to several health benefits, including a reduced risk of diabetes
However, flavored coffee drinks should be viewed as a liquid dessert, rather than a healthy beverage.
Studies have demonstrated your brain doesn’t process liquid and solid foods similarly. When you beverage calories, you don’t compensate by eating less later, possibly leading to weight gain
Flavored coffee drinks are also packed with carbs. Even “light” versions include enough carbohydrates to considerably raise the blood sugar levels.
As an example, a 16-ounce (454-ml) caramel frappuccino coming from Starbucks consists of 67 grams of carbohydrate supply, and the same size caramel light frappuccino contains 35 grams of carbs
To keep your blood sugar in check and prevent putting on weight, choose plain coffee or espresso with a tablespoon of heavy cream or half-and-half.
Flavored espresso drinks are extremely high in liquid carbs, which could raise glucose levels and fail to satisfy your hunger.
7. Honey, Agave Nectar and Maple Syrup
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However, additional forms of glucose can also cause blood sugar spikes. These include brown sugar and “natural” sugars like honey, agave nectar and maple syrup.
Although these sweeteners aren’t highly processed, that they contain at least as many carbs as white sweets. In fact , the majority of contain even more.
Below are the carb counts of a one-tablespoon serving of popular sweeteners:
White sugar: 12. six grams
Agave nectar: 16 grams
Darling: 17 grams
Maple syrup: 13 grams
In one research, people with prediabetes experienced similar increases in blood sugars, insulin and inflammatory markers regardless of whether they consumed 1 . 7 ounces (50 grams) of white sugar or perhaps honey
Your best strategy is to avoid all types of glucose and use natural low carbohydrate sweeteners instead.
Sweetie, agave nectar and maple syrup are not because processed since white desk sugar, but they may possess similar effects on blood glucose, insulin, and inflammatory markers.
8. Dried Fruit
The fruit is a great source of several important vitamins and minerals.
When fruit is dried, the process results in a loss of water that leads to even higher concentrations of these nutrients.
Unfortunately, it is sugar content material becomes even more concentrated as well.
One cup of grapes contains 27 grams of carbs, including 1 gram of fiber. By contrast, one cup of raisins include 115 grams of carb supply, 5 of which come from dietary fiber
Therefore, raisins contain more than three times as many carbs while grapes do. Other types of dried out fruit will be similarly larger in carbs when compared to fresh fruit.
If you have diabetes, you don’t have to give up fresh fruit altogether. Sticking with low-sugar fruits like fresh berries or a small apple can provide health advantages while keeping your blood sugar in the target range.
Dried fruits become more concentrated in sweets and may have more than three times as many carbohydrates as fresh fruits do. Avoid dried fruits and select fruits reduced sugar for optimal blood glucose control.
9. Packaged Snack Foods
Pretzels, crackers and other packaged foods not necessarily good snack choices.
They’re typically made with refined flour and provide few nutrients, although they have plenty of fast-digesting carbohydrate supply that can rapidly raise blood sugar.
Here are the carb matters for a one-ounce (28-gram) offering of some popular snacks:
Saltine crackers: 21 grams of carb supply, including you gram of fiber
Pretzels: 22 grams of carbs, including one particular gram of fiber
Graham crackers: 21 grams of carbs, which includes 1 gram of fibers
In fact, some of these foods may incorporate even more carbohydrates than stated on their nutrition labels. One study found that snack foods provide 7. 7% more carbohydrate supply, on average than the label states
If you get hungry in between meals, it’s better to eat nuts or a few low-carb vegetables with an ounce of cheese.
Packaged snacks are typically highly processed food made from refined flour that may quickly increase your blood sugar levels.
10. Fruit Juice
Although fruit juice is often considered a healthy drink, its results on blood glucose are actually similar to those of sodas and other sugary drinks.
This goes for unsweetened 100% juice, as well as types that contain added sugar. In diets 1973 some cases, fruit juice is definitely even bigger in sugar and carb supply than soda.
For example, eight ounces (250 ml) of unsweetened apple juice and soft drinks contain 24 grams of sugar every single. An equivalent portion of grape juice provides 32 grams of sugars
Like sugar-sweetened beverages, fruit juice is full of fructose, the type of glucose that drives insulin level of resistance, obesity and heart disease
A much better alternative is always to enjoy the water with a wedge of lemon, which gives less than 1 gram of carbs and is virtually calorie-free
Unsweetened juice contains in the least as much sugar seeing that sodas perform. Its great fructose articles can worsen the insulin amount of resistance, promote fat gain and increase the likelihood of heart disease.
11. French Fries
French fries are meals to steer clear of, especially in case you have diabetes.
Potatoes themselves are relatively rich in carbs. One medium potato with the skin on is made up of 37 grams of carbs, 4 which come from fiber
However, once they’ve been peeled and fried in vegetable oil, potatoes may well do more than spike your blood sugar.
Deep-frying foods have been exhibited to produce high amounts of toxic compounds like AGEs and aldehydes, which may promote inflammation and increase the risk of disease (55Trusted Source, 56Trusted Source).
Indeed, several studies have got linked frequently consuming french fries and other deep-fried foods to heart disease and cancer
If you don’t want to avoid potatoes altogether, eating a small|a little} amount of sweet potatoes is your best option.
In addition to being high in carbohydrates that raise blood sugar levels, fries are toast in harmful oils that may promote infection and improve the|boost the|raise the} risk of heart disease and cancer.
The Bottom Line
Knowing which foods to prevent when you have diabetes can sometimes seem tough. However, following a few guidelines can make it easier.
Your main goals should include staying away from unhealthy extra fat, liquid sugar, processed grains and other foods that contain processed carbs.
Avoiding foods that increase your glucose levels and drive insulin resistance can help keep you healthy now and reduce your likelihood of future diabetes complications.
To learn about the best foods to eat if you have diabetes, check out this article.