Food choices can have a dramatic effect on our blood sugar levels, sending insulin levels on an unpredictable journey and making managing diabetes challenging.
Focusing on eating non-starchy vegetables, whole grains, lean proteins and healthy fats to live an anti-diabetics life means avoiding some specific food items such as: 1. Fried Foods.
1. Dried Fruit
People living with diabetes may consume dried fruit to increase blood sugar and insulin levels; however, other, healthier sources can provide their needs; nuts are an excellent source of high-quality protein which also help lower LDL cholesterol while controlling blood sugar.
Dried fruit poses a serious risk, as its dehydration process amplifies natural sugars that could send blood sugar levels soaring with just one small handful. Instead, try selecting fresh fruit as this will have far fewer adverse reactions on blood sugar.
Raisins and apricots both boast lower glycemic index scores than cookies, and prunes boast the lowest of all fruit with over 6 grams of fiber in 1/2 cup! Also consider trying figs, dates or cranberries; all rich sources of vitamin C that helps regulate blood sugar as well as antioxidants that support immune health.
2. Full-Fat Dairy Products
As part of managing diabetes, diet is key. That doesn’t necessarily mean forgoing dairy products altogether; rather, it means selecting options with lower calories and saturated fat content like 2% skim milk and nonfat yogurts when shopping the dairy aisle. Also make sure to read labels, as many flavored milks contain added sugar; try sticking to no-sugar-added varieties instead, according to Grieger.
Fry foods such as French fries and chicken should also be avoided as they can increase both your cholesterol levels and blood sugar. Furthermore, these items contain saturated fat and salt which increases heart disease risks when living with diabetes. It would be more appropriate to bake, broil or use air fryers instead for comfort food options without risking your health – such as lean turkey- or chicken-based hotdogs!
3. Processed Meats
Meat products contain high levels of saturated fats that contribute to weight gain and insulin resistance, leading to higher blood sugar levels and increasing risk for cardiovascular disease and diabetes.
Processed meats – such as those which have been salted, smoked or otherwise preserved – can be hazardous to your health, particularly if you have diabetes. This includes items such as ham, salami and pepperoni as well as sausages and bacon. While it’s not necessary to give up all meat entirely, limiting consumption of processed varieties can certainly help.
Studies conducted over several years showed that people who consumed more red and processed meats had twice as much chance of developing type 2 diabetes than those who consumed less meats, possibly due to an additive called nitrites that raises your heart disease risk and is linked with type 2 diabetes development. If possible, try eating fish, poultry and plant-based sources of protein like beans and nuts, even if you aren’t vegetarian or vegan.
4. Added Sugar
Diet has a tremendous effect on blood sugar levels, particularly among those living with diabetes. Eating too many carbohydrates converts them to glucose (sugar), leading to long-term nerve and kidney diseases.
Avoid foods containing added sugars, like sodas, energy drinks, candy and cookies. When shopping, pay close attention to the ingredient list to ascertain how much sugar each serving contains; you should also bear in mind that dietary fiber counts as carbohydrate but won’t be digested so subtraction should be made when counting carbs.
Sticking to a healthy eating plan, such as the Glycemic Index approach used by some people living with diabetes, can be crucial in managing blood sugars and minimizing complications. Include whole grains, lean proteins, fruits, vegetables and healthy fats like olive oil, canola oil or nuts and seeds like walnuts, almonds pistachios and chia. When possible choose skinless poultry with low-fat dairy and vegetable oils over salted or processed meats.
