What Foods To Avoid With Diabetes?

The foods and drinks you consume can help keep your blood glucose levels within the range recommended by your healthcare professionals. Certain meals and beverages may raise your risk of getting prediabetes, diabetes, and other chronic diseases. Choosing certain foods while avoiding others can help you lower your risk in diabetes management. Read on to discover 10 foods you should avoid if you have diabetes. 

10 Foods to Avoid if You Have Diabetes

Certain foods and beverages have been shown to boost blood glucose and insulin levels, plus induce inflammation.

These impacts may raise your risk of getting prediabetes or diabetes. Furthermore, these disorders increase your risk of developing other chronic health concerns, such as heart disease.

Limiting certain meals and beverages may help you manage your condition and lower your chances of developing complications. These foods include:

1. Processed meats

Processed meats like sausages, salami, nuggets, and ham are loaded with salt, unhealthy fats, and preservatives, which increase the risk of high blood pressure and make it difficult to control blood sugar levels. Regular consumption also raises the chance of heart disease.

Better alternatives: Instead of sausages or frozen kebabs choose fresh chicken, fish, or boiled eggs. Options like tandoori chicken or grilled fish are healthy and flavorful. For a quick meal, make an egg bhurji or scrambled eggs with some masala.

2. Full-fat dairy products

Full-fat dairy items like milk, cream, ghee, and malai can raise cholesterol and blood sugar levels. These fats may also lead to weight gain, making diabetes harder to manage.

Better choices: Opt for low-fat or toned milk in tea and coffee. Use homemade paneer from low-fat milk or replace heavy cream with hung curd in recipes. You can cook with small amounts of ghee, or switch to oils like mustard or olive oil for better heart health.

Both type 1 and type 2 diabetes increase the risk of cardiovascular disease, and type 2 diabetes frequently coexists with obesity. As a result, it is preferable to consume low-fat dairy products that include no added sugar.

There are several options:

• Consume plain yogurt with no additional sugar 
• Moderate amounts of reduced- or full-fat cheese.
• Cottage cheese requires milk.

3. Packaged snacks and processed baked goods

On slow days, we are often tempted to nibble. Many snacks, including potato chips, namkeen, and biscuits, have recently gained popularity. But, are they healthy?

All snacks, such as chips and namkeen, have high levels of salt, sugar, and trans fats, which are detrimental to diabetics. Packaged cakes, pastries, and cookies should also be avoided because they contain hidden sugars and refined flour.

Instead of going for these snacks, choose healthy alternatives such as roasted makhana, chana, and peanuts. When you crave salt, eat a small bowl of poha or a platter of upma. These snacks not only satisfy your hunger but also help to keep your blood sugar constant.
It is recommended to consult a dietitian to get a personalised diet for you if you want to manage your diabetes.

4. White carbohydrates

Our Indian household consumes more white rice and wheat than ever before, thanks to the green revolution. But did you know that white rice, white bread, maida roti, and other refined grains are rapidly converted into sugar in your body, resulting in a sugar spike? Before reaching our plates, refined carbs, also known as refined starches, are processed. As a result of this digestion, the carbohydrates are swiftly absorbed and converted into glucose. This raises blood sugar, which implies that a person may feel hungry again shortly after eating.

Eating these meals regularly can complicate diabetic treatment. Switch to brown rice, whole wheat roti, or multigrain bread. You can also have quinoa or millet for lunch and dinner. Make thepla or besan chilla instead of maida parathas for breakfast. These minor substitutions have a significant effect without altering the flavours you enjoy.

5. Sweetened breakfast cereals

We are frequently recommended to begin our days with a healthy breakfast. One should never leave home hungry. But are we truly eating a healthy breakfast if most of our food is high in sugar?

Most store-bought cereals, such as cornflakes, chocos, and flavoured oats, include added sugars, which can raise blood glucose levels. Many people feel they are healthy, but the hidden sugars put diabetics at risk.

A better option is daliya (broken wheat), poha, or oats. You can also have curd with nuts and fresh fruits like apple or guava. If you need a quick breakfast, try a vegetable sandwich with whole wheat bread. These choices keep you full and prevent sugar spikes in the morning.

6. Dried fruits

Dried fruits are a fantastic method to fulfill your appetite and sweet desire, and they typically contain a high quantity of fiber. Unfortunately, they are brimming with sugar. In reality, a small box of raisins (43 g) has 25 g of sugar, as does a 50 g portion of dates.

Stick to fresh fruits instead. Choose fruits with minimal sugar content, such as guava, apple, or papaya. During the summer, you can eat watermelon or muskmelon. If you enjoy dry fruits, consume them in tiny doses, such as a few almonds or walnuts daily.

7. Fats to avoid

Unhealthy fats can raise cholesterol and lead to insulin resistance. This may raise the likelihood of getting diabetes or cause blood sugar rises in those who already have the disease.

Saturated fat

This is primarily present in animal products, oils, and processed foods. Saturated fat should not account for more than 10% of a person's daily calories.

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Foods with high saturated fat content include:

Options include

• Butter, lard, palm oil, cream-based sauces and dips, and full-fat mayonnaise
• French Fries
• Breaded and battered foods
• Potato chips
• Many prepackaged meals
• Burgers
• Most fast foods
• Various salad dressings

8. Higher-fat cuts of meat

Red meats like mutton and fatty chicken parts contain high amounts of saturated fats, which raise cholesterol and increase the risk of heart problems. Eating these meats frequently can also make it harder to control sugar levels.

Switch to lean meats like chicken breast or fish. Grilled, baked, or steamed preparations like tandoori chicken or fish curry are much healthier. Avoid frying meats – instead, use a pressure cooker or oven to cook them with minimal oil.

9. Sugary foods

Everyone has a craving for sugary foods at some point, whether it's chocolate, cake, or candy. Foods heavy in added sugar, on the other hand, typically lack protein and fibre, causing blood sugar levels to jump quickly and then drop sharply. Sugary foods have also been linked to increased weight gain when consumed regularly. 

Replace sweet meals with fresh fruits, yoghurt, and berries, or make your own healthy ice cream.

10. Alcohol

If you have diabetes, you should limit or prevent alcohol consumption, as it may impair your liver's capacity to release glucose. Alcohol may potentially interact with many diabetes drugs, including Metformin.

Furthermore, certain drinks, such as cocktails, can be high in sugar.

Talk to your doctor about your alcohol consumption. They will be able to tell you whether it conflicts with your meds and, if not, how much you can drink safely. 

Takeaway

Having diabetes or prediabetes may not need you to completely forgo particular foods or dietary groups. However, eating less of some foods may help maintain good blood glucose levels and lower your risk of other chronic health concerns.

Avoid foods containing added sugars, sugar-sweetened beverages, and ultra-processed meals. Instead, eat foods high in fibre and protein, such as non-starchy veggies and chicken. 

If you require assistance with your condition, you can schedule a session with TruePal, which offers all services for you, your family, and your social network at home.

FAQs

1. What foods are bad for diabetes?

If you have diabetes, avoid foods high in sugar, refined carbs, unhealthy fats, or excessive salt, as all of these are bad for your diabetes and may raise your insulin levels.

2. What food should I eat to avoid diabetes?

Fibre-rich foods encourage weight loss and reduce the risk of diabetes. Eat a range of healthful, fibre-rich foods, including fruits like tomatoes, peppers, and tree fruit. Nonstarchy veggies include leafy greens, broccoli, and cauliflower.

3. Can diabetics eat rice?

Yes, diabetics can eat rice, but they should limit their intake and include protein-rich or high-fibre foods like daal, paneer, or chicken to prevent sugar surges.

4. Which food is not good for diabetes?

You restrict dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Additional tips include eating seasonal vegetables and reading food labels to avoid added sodium and sugar.

5. What 10 foods should diabetics avoid?

Diabetes patients should avoid processed meats, full-fat dairy products, packaged snacks and baked foods, white carbohydrates, sweetened breakfast cereals, dried fruits, alcohol, meat cuts with higher fat content, foods with trans fats or high saturated fat content, and sugary meals.