Those with diabetes are unable to produce enough insulin to help convert glucose into usable energy. When this happens, excess glucose is left in the bloodstream, which can lead to complications. As such, an optimal diabetes diet is a low-sugar diet that helps the body better process foods by reducing the amount of glucose circulating in the blood. Below are some popular foods for diabetics to either limit or avoid to help manage the disease:
1. Sugary beverages
Notorious for creating massive spikes in blood sugar, even in people without diabetes, sugary beverages wreak enough havoc on the body that diabetics should avoid them altogether. Specifically, sodas, lattes, slushes, and other sugar-laden beverages flood the bloodstream with an excessive amount of glucose and tax the pancreas, which produces insulin, leading to potential complications. If you don’t want to switch to only drinking plain water, you can also try sparkling water or unsweetened tea or coffee as an alternative to these sugary beverages.
2. Trans fatty foods
Trans fats are believed to affect insulin levels by disrupting the operation of cellular membranes, thus increasing insulin resistance. Also called partially or fully-hydrogenated oils, trans fats are usually found in highly-processed baked goods and nut butters. Avoiding these foods, as well as processed snack foods and deep-fried foods, can help you reduce your consumption of trans fats. You can also try cooking with olive, canola, or vegetable oils rather than butter to reduce your trans fat intake even further.
3. White bread and pasta
Unlike the sugars in whole grain breads and pastas, which are released into the bloodstream more gradually, white breads and pastas are broken down rapidly, flooding the body with glucose. You don’t have to cut out bread or pasta entirely, but try to opt for whole grain or multigrain alternatives consumed in moderation.
4. Sweetened cereals
Like all other foods with refined sugars, sweetened cereals are broken down quickly and often storm the body with excess glucose. As a healthier alternative, you can enjoy small amounts of high-fiber, low-sugar cereals, such as bran flakes, which are broken down more slowly and have less of a negative impact on blood sugar levels.
5. Honey or maple syrup
Although honey and maple syrup are both loaded with health benefits, these highly concentrated sweeteners can negatively affect blood sugar levels; diabetics should try to limit their intake as much as possible.
6. Dried fruits
Dried fruits can be a good source of antioxidants and fiber for non-diabetics. Unfortunately, though, the dehydration process used to make dried fruit practically eliminates the high water content normally found in fruit, significantly raising the sugar concentration in dried fruit. Plus, dried fruits are typically also doused with additional sweeteners, making them extremely high in sugar overall. Regular fruit is much lower in sugar and a better choice for diabetics when eaten in moderation.
Armed with this information, as well as proper care and follow-up from medical professionals, individuals with diabetes can reduce their symptoms and enjoy healthier, happier lives.
Remember, there are two types of diabetes, type 1 diabetes and type 2 diabetes, so it’s important to speak to your healthcare provider about dietary tips that will help your specific type.
