9 Types Of food To Avoid If You Have Type 2 Diabetes
The rise of diabetes cases in the world raises the focus on the lifestyles we currently live today. If you happen to have type II diabetes, it is important to focus on avoiding foods and ingredients that spike your blood sugar, which plays a major role in the development and complication of diabetes.
It is also important to control your weight, as weight loss also improves insulin sensitivity, reduces your blood pressure and triglycerides, as well as improving your body’s glycemic control.
Avoiding these 9 foods will help to avoid dangerous increases in your blood sugar, and avoid worsening the condition, so read on for more on that.
All sugary foods
Any sugary foods are a bad idea for you, especially those that are primarily made of processed sugar and carbs. They are all carbs of low quality and lack nutritional value, which makes them a major culprit of weight issues and blood sugar spikes.
Instead of consuming them, reach for fruits. They are a better quality of carbs, higher amounts of fiber, and can be very satisfying when you pair them with high-protein foods.
While on the subject of eating fruits, fruit juice is an entirely different story. If you have Diabetes, steer clear of fruit juice, even 100% juice. While it does have more nutritive value than sugary drinks, they, unfortunately, have concentrated fruit sugar and lead to spikes in blood sugar.
In addition, they are not as satisfying as actual fruits, since they do not have the same levels of fiber. You are actually better off going for a natural flavored or zero-calorie plain seltzer, which has some lime or lemon.
While they contain many nutrients and fiber, they have low amounts of water due to the dehydration process. That means you are more susceptible to overeating them. Just think about whether you have higher chances of overeating blueberries or watermelon compared to raisins.
While snacking on dried fruits, in general, is healthier than eating sweet treats, it still spikes your blood sugar, a problem you do not need if you already have diabetes. The better option is sticking to fresh fruits that are low on the glycemic index, such as raspberries, peaches, grapes and cantaloupe.
High GI Carbs
Low quality carbs come in many forms, but the worst offenders are refined starches – including white flour, pasta, and white bread.
They tend to behave in the same way as sugar when the body is digesting them, so they spike the blood sugar levels. Make sure to replace them with whole grains, like high fiber cereal, brown rice, barley and oats.
You probably know at this point that saturated fats in dairy and dairy products can increase the levels of LDL cholesterol in the body, and contribute to the development of heart disease. However, for diabetic patients, they present an extra problem they can worsen the insulin resistance you already struggle with, according to several studies.
It is best to avoid full-fat dairy products as much as possible. They include ice cream, cream, full-fat cheeses, cream cheese, and so on. Always opt for the options with reduced-fat, or go for the fat-free dairy instead.
Fatty parts of meat
Similar to the effects of full-fat dairy, fatty cuts of meat are best avoided when regulating your insulin resistance. You will need to avoid them as much as possible since they are high in saturated fats.
They also lead to inflammation in the body and increase cholesterol, putting you at high risk of developing heart disease (especially if you already have diabetes) than the average individual who is healthy. Make sure to eat lean meat, such as skinless turkey and chicken, lean beef, shellfish, fish, and pork tenderloin.
It is not surprising to see fried foods on this list they are a bad idea generally, but more so if you have the condition already. You might have a weakness for them, but eliminating this craving completely will help you to be better off in terms of your health.
Fried foods will always soak up plenty of oil, and that makes the calorie count significantly high. If it is the case of meat, many have a coating on top, which raises the number up. To add on that, the oils used in frying are mostly hydrogenated and contain Trans fats, which increase your LDL cholesterol and heart disease.
Before even taking a glass of wine or alcohol, make sure to check with your doctor to see if it is safe. Alcohol always has an effect on your levels of blood sugar, so you need to keep it as moderate as possible, or forego it entirely. Moderation here means you only have one glass if you are a woman, and a maximum of two glasses if you are a man.
These have a high content of sodium, sugars, white flour, and refined carbs and so on making them a bad idea to have. In fact, they are more dangerous than saturated fats, especially if you already have Diabetes.
Having diabetes should not be a death sentence – as long as you pay particular attention to what you eat and drink. Ensure you avoid these foods, and you will be healthier and stronger.