Diabetes is a chronic disease that requires patients to choose wisely what to eat and what to avoid. All the same, a balanced diet is necessary for helping manage their condition.
If you are diagnosed with diabetes, it does not mean that now you will have to stop eating the foods that you once enjoyed. Many people who have diabetes still eat a range of foods, but they are cautious only to eat some in smaller proportions. Such caution is needed because some specific foods can lead to raised blood sugars and levels of insulin which in turn can promote inflammation and increase the likelihood of developing diseases.This article is designed to help eat healthy by eliminating and avoiding some foods. Keep reading.
Why is the Amount of Carb Intake Important for Diabetic People?
Your body is always in constant need of energy. This is provided by macronutrients such as carbs, proteins, and fat. Out of these three sources of energy, carbs have the greatest impact on your blood sugar. This is because carbs are broken down into simple sugars and glucose, directly absorbed into the bloodstream.
Main sources of carbs include sugars, starches, and fibers. Nevertheless, fiber doesn’t affect your blood sugars as they are not digested but instead are absorbed in the digestive tract the same way as other carbs.Digestible or net carb content is used to describe the amount of carb proportion remaining after subtracting fiber from the total carbs in a particular food portion. Blood sugar levels in people with diabetes can spike to higher and dangerous levels when they eat too many carbs once.
With time, high sugar levels can lead to nerve damages in the body. This may call for other complications such as heart diseases, kidney disease, and poor wound healing, among other chronic health problems. To reduce the risk of such complications of diabetes, it is good to resolve to consume low-carb foods to prevent sugar increase. The foods and drinks listed below should be avoided.
1. Sugar-sweetened Beverages
Sugary beverages contain lots of sugars, and they are the first thing you should avoid if you have diabetes. They are just the worst choice for you. This is because they are highly loaded with carbs. According to the United States, Department of Agriculture’s Food Data Central database, 354 ml or 12 ounces can of cola contains about 38.5 g of carbs.Additionally, 354 ml of sweetened ice tea or sweetened lemonade contains up to 45 g of carbs purely sourced from sugar. Similarly, sugary beverages are rich in fructose which has been associated with diabetes and insulin resistance.
The risk of developing diseases, such as fatty liver disease and other related conditions, may be increased by taking sugar-sweetened beverages.In addition, high fructose in sugary drinks may facilitate metabolic changes that increase the deposition of fat around the belly and increase levels of harmful cholesterol and triglycerides. To be on the safer side and prevent the complications of diabetes, replace sugary drinks with club soda or water.
2. Trans Fats
Trans fats can be natural, but artificial ones are extremely unhealthy for diabetic patients. Artificial trans fats are manufactured by incorporating hydrogen and unsaturated fatty acids to make them stable.Main products that majorly contain trans fats include margarine, spreads, peanut butter, frozen dinners, and creamers. Additionally, when manufacturing some foods products like muffins, crackers, and baked goods, trans fats are added to help prolong their shelf life.
Trans fats do not directly lead to the spiking of blood sugars. However, studies by the National Center for Biotechnology Information have shown that they can increase the risk for inflammation, deposition of belly fat, insulin resistance, impaired arterial performance, and lower high-density lipoprotein (HDL) cholesterol levels. Eating food products that contain trans fats can increase the risk of developing heart disease in people with diabetes. Therefore, it would be bestto avoid food products made with “partially hydrogenated” tags in their ingredient list.
3. White Bread, White Rice, and Pasta
White rice, bread, and pasta are foods that are processed and high in carbs. Published studies have indicated that eating bagels, white bread, or refined-flour foods can have a marked increase in blood sugar levels in individuals with diabetes and type 2 diabetes. Gluten-free pasta, especially rice-based types, can significantly affect blood sugar levels. Apart from raising blood sugar levels, foods with high carbs can interfere with brain functioning and health in individuals with a mental deficit and type 2 diabetes.
4. Fruit-flavored Yogurt
Yogurts that are flavored with fruits are not the best choice if you have diabetes. This is because they are made from low-fat milk, which is loaded with carbs and sugar.According to the United States Department of Agriculture’s Food Data Central database, 245 g or 1 cup of fruit-flavored yogurt contains 31 g of sugar, which is approximately 61% of sugar-based calories.If you have diabetes and still want yogurt, you can go for plain yogurt.
5. Flavored Coffee Drinks
Several studies have linked coffee to numerous health benefits, such as lowering the risk of diabetes. However, flavored coffee drinks are a different story. This is because they are loaded with carbs.
Eating a healthy diet when you have diabetes manages your condition effectively and reduces the risk of complications. Diabetes is a disease that demands you to be cautious with your kind of foods, especially what to avoid and the required amount. Foods to avoid include; sugar-sweetened beverages and fruit-flavored yogurt.