Wednesday, April 1, 2020

Foods to Avoid When You Have Diabetes

October 19, 2015 by  
Filed under Featured

chart showing bad foods and their complications for diabetics

Foods that are high in fat, sodium, sugar, carbohydrates, and calories increase your risk of high cholesterol, high blood pressure, heart disease, poor glucose control, and excessive weight gain. Here are five types of foods to avoid when you have diabetes.

Sugary Foods – High sugar foods like sodas, cookies, candy, and cake are considered to be low-quality carbohydrates. They are lacking in nutritional value, can cause a spike in blood sugar, and can lead to weight gain. Sugar is also very addictive. It might seem impossible at first, but substituting fruits like apples, pears, berries, and oranges can satisfy your sweet tooth just as well. These foods are considered high-quality carbohydrates and contain fiber which slows down the absorption of glucose leading to better blood-sugar control.

Fruit Juices – While fruit juices are generally considered more nutritious than sugary drinks and sodas, they should still be avoided by diabetics. One cup of apple juice contains 165 calories and 39 grams of sugar. This can lead to a dangerous spike in blood sugar levels. You are also missing out on fiber when you choose apple juice over a whole apple.  

White Rice, Bread, and Flour – As foods are processed and refined they lose their nutrients. White rice and foods made from white flour are considered low-quality carbohydrates. These carbohydrates break down quickly and raise blood sugar levels. Instead of processed rice and flour, choose brown or wild rice, barley, oats, and products made with whole grains.

Full-Fat Dairy – A diet high in saturated fats can not only raise your “bad” (LDL) cholesterol, it can also increase your insulin resistance. Instead of eating full-fat milk, yogurt, cheese, or ice cream, look instead for fat-free or low-fat versions.

Fatty Cuts of Meat– Fatty meats are also high in saturated fats. Saturated fats can increase your “bad” LDL cholesterol and put you at a greater risk for heart disease. They can also worsen inflammatory problems. Lean meats like, lean beef, pork tenderloin, fish, shellfish, and skinless poultry are much better options than fatty meats.

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