Diabetes is a chronic condition that has become one of the most common lifestyle disorders in the world. If left untreated, diabetes can have serious health risks, such as kidney malfunction, heart disease, etc. However, you can mitigate that risk by following healthy eating habits. If you’re just learning to cook healthy meals for yourself, consult a nutritionist or start small by signing up for meal kits and delivery that can help you learn the basics of a healthy recipe. Also, here are some foods to avoid for diabetes that can lower your possibility of developing the condition:
1. Sugary beverages
The worst thing a diabetic or a prediabetic can do is have sugary beverages. Firstly, they have too many carbs from sugar. Additionally, these drinks are loaded with fructose that is linked to develop insulin resistance and worsen diabetes. Not only are you at an increased risk of worsening your condition, but you are also exposed to the risk of developing other diabetes-related diseases, such as fatty liver. Moreover, high fructose levels in sugary beverages may also lead to belly fat and harmful cholesterol. Not eliminating these drinks from your diet can also be the cause of obesity. To prevent all these health risks, you must eliminate sweetened beverages, like soda, from your diet and consume water instead.
2. Trans fats
Trans fats are unhealthy. These are found in spreads, butter, margarine, creamers, frozen foods, etc. Manufacturers add hydrogen to unsaturated fatty acids to make them more stable and increase their shelf life. While these fats may not elevate blood sugar levels, they can increase insulin resistance, inflammation, and belly fat. That is the reason you must consider food labels before making a purchase. If it says “partially hydrogenated” on its ingredient list, you must avoid adding it to your cart.
3. White bread, pasta, and rice
White bread, pasta, and rice are high-carb foods that can increase blood sugar levels in people with type 1 and type 2 diabetes. These products are made from refined white flour and contain very little fiber. Fiber is an important micronutrient that helps absorb the sugar in the bloodstream. When you replace low-fiber foods with high fiber, it helps in reducing blood sugar levels in diabetic people.
4. Sweetened yogurt
While plain yogurt is good for health, fruit-flavored or sweetened varieties must be avoided. Flavored yogurts are made from low-fat milk that is loaded with sugar and carbs. Many people falsely consider flavored frozen yogurt as a healthier alternative to ice cream. However, it contains just the same amount of sugar, if not more. Rather than eating sweetened yogurt, choose a whole milk variety that is healthier and more beneficial.
5. Breakfast cereal
Breakfast cereal is one of the worst things you can have in the morning. Cereals are heavily processed and often fortified with added sugars, feeding you more carbs than you realize. Moreover, they have very little nutritional value that keeps you full and satisfied.
These are some of the many foods to avoid for diabetes. Consider eliminating them from your diet.