Today we're going to talk about 10 foods you should quit eating to solve 90% of your diabetes. The best way to manage your diabetes mellitus is through dieting and lifestyle modifications. So below are the types of food that you should avoid either completely or to the bearest minimum if you want to control your diabetes through dieting.
10. Sugar-sweetened beverages
People with diabetes should stay clear of sugary drinks. For instance, a 12-ounce can of cola has about 40 grams of carbs, which is a lot of sugar. Most diabetics aim to consume only 30 to 50 grams of carbs per meal, depending on their gender and activity level.
So 40 grams in just one drink is too much. Other sugary drinks like iced tea and lemonade have around 45 grams of carbs per cup. Even 8 ounces of soda or apple juice contains about 25 grams of carbs.
These drinks often contain high fructose syrup, which is linked to insulin resistance and diabetes. Research shows that drinking sugary beverages not only raises your risk of diabetes, but also increases the chance of developing fatty liver disease. Instead, try drinking water with a slice of lemon.
It has just 1 gram of carbs, almost no calories, and is a much better choice. Sugary drinks with high fructose content can lead to unwanted belly fat, higher cholesterol, and elevated triglyceride levels. All of these can be very dangerous for your health.
9. Snacks
A bad snack choice would be something like pretzels or packaged crackers. Why? Because they have a lot of fast-digesting carbs that can quickly raise your blood sugar levels.
Often, these snacks are made with refined flour. In reality, the carb content of these snacks may be higher than what's listed on the nutrition label. Studies show that these items often have 10% more carbs than they advertise.
So it's better to eat a handful of almonds, some low-carb veggies with a bit of cheese, or something similar when you're hungry between meals. And if possible, try to skip snacks altogether.
8. Trans fats
Trans fats are synthetic and very harmful, they're created by adding hydrogen to unsaturated fats, which you'll find in margarine, peanut butter spreads, creamers, and frozen dinners. Baked goods like crackers and muffins often have trans fats too, as manufacturers use them to extend shelf life.
Although trans fats don't directly raise blood sugar levels, they are linked to increased inflammation, insulin resistance, belly fat, lower HDL cholesterol, and a higher risk of heart disease and diabetes. So, how can you tell if a product contains trans fats? If you see, partially hydrogenated compounds listed in the ingredients on the label, it's best to avoid that product.
7. White foods
White pasta, white rice, and white bread. These processed foods have a high glycemic index. People with type 1 diabetes and type 2 diabetes should avoid these, especially if their blood sugar is already high.
This includes bread, bagels, and other refined flour products. Even gluten-free pasta can raise blood sugar levels. Research has shown that people with type 2 diabetes and mental disabilities had lower brain function after eating high-carb foods.
So, if you're feeling a bit sluggish after eating white bread, now you know why. These foods are also very low in fiber, which is important for reducing blood sugar spikes. Interestingly, in Italy, they do things differently.
Italians use high-fiber ingredients in their food, cook with olive oil, and stay active, which helps them burn off the carbs. By now, you probably know that replacing low-fiber foods with high-fiber ones can definitely lower your blood sugar levels. For diabetics, this swap can also reduce cholesterol because fiber binds to cholesterol.
As a result, insulin resistance decreases. High-fiber foods also improve your gut health, which is crucial for your overall well-being.
6. Cereal
If you have diabetes, starting your day with cereal is one of the worst choices. Despite claims of being healthy, most cereals are packed with sugar and carbs and have very little protein. Protein helps you feel full and satisfied longer and keeps your blood sugar stable throughout the day.
Even so-called healthy breakfast cereals aren't great for diabetics. For instance, granola has 44 grams of carbs in just half a cup and only about 7 grams of protein per serving. It's better to avoid cereals and choose a protein-based, low-carb breakfast to help manage your blood sugar and control your appetite.
5. Dried Fruits
Fruits and berries are generally fine, but dried fruits are a different story. Fresh fruits provide vitamins, minerals, antioxidants, and fiber, which are great.
However, when fruits are dried, the water is removed and everything becomes more concentrated, including the sugar. For example, a cup of grapes has about 27 grams of sugar and some fiber, but a cup of raisins, which are dried grapes, has about 145 grams of sugar. That's a huge difference.
If you're eating dried fruits, you need to be very careful with your portions. If you can't control your portion size, it's best to avoid dried fruits altogether. For example, raisins have four times as many carbs as fresh grapes.
The carb content of other dried fruits is also higher than their fresh counterparts. It's better to stick with fresh fruits. Eating fresh berries, bell peppers, pears, and oranges with minimal sugar content can help you lose weight and keep your blood sugar levels in check.
4. Flavored Coffee Drinks
Drinking coffee has been linked to a lower risk of diabetes, but fancy coffee drinks, like those from Starbucks, are more like liquid desserts than nutritious drinks. The brain doesn't process liquid calories as well as solid foods, so when you drink calories, you don't compensate by eating less later, which can lead to weight gain.
For example, a 16-ounce caramel macchiato from Starbucks has about 60 grams of carbs, while a blonde vanilla latte of the same size has around 30 grams of carbs. It's better to choose regular coffee or espresso with a tablespoon of heavy cream or half-and-half to keep your blood sugar stable and avoid weight gain. However, keep in mind that if you have diabetes, caffeine can cause a small rise in blood sugar due to increased adrenaline, especially in the morning.
3. Fries
Even if you don't have diabetes, it's best to avoid French fries. Potatoes already have a high carbohydrate content. With a medium potato containing about 35 grams of carbs and only 2.5 grams of fiber, French fries can cause more harm than just raising your blood sugar. Deep-frying creates harmful substances called acrylamides and aldehydes, which can cause inflammation in your body.
Studies have linked high consumption of fried foods, like French fries, to heart disease and various cancers. If you don't want to give up potatoes completely, sweet potatoes are a better choice. You can bake them and eat them in moderation. But here's an even better option, which are parsnips.
Mashed parsnips look and taste similar to mashed potatoes but have fewer carbs. Here's a tip for sweet potato lovers. Boil them as long as possible to change their chemical structure and prevent blood sugar spikes. Boiled sweet potatoes have a lower glycemic index. For example, when boiled for 30 minutes, sweet potatoes have a glycemic index of around 46. But when boiled for only 8 minutes, the glycemic index is 61. That's a big difference.
2. Fruit-flavored yogurts
People with diabetes can benefit from yogurt, but it's a different story with fruit-flavored versions. Flavored yogurts are usually made with non-fat or low-fat milk and have a lot of carbs and added sugars. About 60% of the calories in 1 cup of fruit-flavored yogurt come from sugar.
Isn't that crazy? I prefer high-fat, plain Greek yogurt, and my favorite brand is phage because it's super creamy. Another thing to watch out for is frozen yogurt. Many people think it's healthier than ice cream, but it can have just as much sugar, if not more.
Don't be fooled. Choose plain whole milk yogurt instead of sugary-flavored yogurts. Plain whole milk yogurt has a lot less sugar and fewer natural carbs, making it much better for managing blood glucose levels, cholesterol, and overall health.
1. Natural sugar
These natural sweeteners, like those found in candies or cookies, are almost as bad as white table sugar. They might be a different type of sugar, but they still raise your blood glucose levels.
These natural sweeteners don't have much fiber, so they're not much better than processed white sugar. They can significantly spike your blood sugar, so it's best to avoid them.
If you found this post helpful, be sure to check out our other post on managing diabetes through diet. Learn about more foods to avoid and discover healthier alternatives that can help you control your blood sugar levels.
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