9 Foods to Avoid with Diabetes
- Moderation is key—most of the timePeople with diabetes have high blood sugar levels because their bodies don’t make or use insulin effectively. If you are a diabetic, you should watch what you eat and how much you eat. Reducing calories is essential in diabetes management. Making wise food choices, however, can help you keep your blood sugar level within your target range. While moderation is important in many cases, there are some food items you may want to eliminate from your diet altogether.
- 1. Prepackaged cookies and baked goodsAs a general rule, most people with diabetes have to keep an eye on carbohydrates and extra sugar. Those cookies may look tempting, but a few minutes of enjoyment probably isn’t worth the effect they’ll have on your body, as packaged foods tend to contain a lot of hidden sugars that can wreak havoc with your blood glucose levels.
- 2. White breadJust about anything that’s made from white flour instead of whole grains should give you pause. Opt for whole-grain bread instead of the white version. Whole-grain bread will give you some extra fiber, which can help you maintain better control of your blood sugar levels and lower your risk of heart disease.
- 3. White pasta and riceYou’ve made the switch from white bread to whole-grain bread; now it’s time to do the same with pasta and rice. Pasta made from white flour ranks very high on a tool called the glycemic index, which measures how a carbohydrate raises blood glucose levels. Since white flour has a high glycemic index, that means that your body tends to digest it more quickly, which can lead to a spike in your blood sugar levels. Whole-wheat pasta and rice has a lower glycemic index, causing your body’s blood glucose levels to rise more slowly. Look for whole-wheat versions of your favorite pasta, and check out grains like whole barley. While you’re at it, try switching from white potatoes to sweet potatoes and cauliflower.
- 4. Canned fruit with syrupFresh fruit is good for you. Frozen fruit is a great option when fresh fruit isn’t available or practical. But enjoying canned fruit that’s been sitting in heavy, sticky, sugary syrup is basically like eating candy. If you don’t have access to fresh or frozen fruit, opt for canned fruit that’s packaged in unsweetened fruit juice.
- 5. Sugary soft drinksA can of cola may contain as many as 10 teaspoons of sugar—and that’s 10 teaspoons you can avoid by simply choosing a diet soda sweetened with a calorie-free sweetener. An even healthier option is to go for unsweetened tea or water with a twist of lemon or lime. If you prefer carbonated drinks, opt for sparkling water.
- 6. Blended coffee drinksYou’re probably sensing a trend here: foods that contain lots of extra sugars are not the best choice for someone with diabetes. Those tempting coffee beverages are tempting for a reason—they’re full of syrups, whipped cream and sugar that could send your blood sugar through the roof.
- 7. Chips and other snacks made with trans fatsTrans fat is considered to be the worst type of fat, since it raises your ‘bad’ cholesterol and lowers your ‘good’ cholesterol levels; this combination increases your risk of heart disease. People with diabetes already have a higher risk of developing heart disease, so avoiding this unhealthy fat is a good strategy. Trans fats often lurk in foods like chips, crackers and other snacks. Examine nutrition facts labels carefully for words like “partially-hydrogenated oil”—then put that package right back on the shelf.
- 8. Meat that’s high in saturated fatEating meat that’s high in saturated fat can increase your chances of developing clogged or hardened arteries, so it’s a good idea to bypass the hot dogs at the next sporting event you attend. Some other culprits include bologna, sausage and regular ground beef. These foods can also be high in sodium, and a diet high in sodium increases your risk of developing high blood pressure.
- 9. Full-fat dairy productsOnce again, foods with a high saturated fat content are hard on your arteries and your circulatory system. Swap out high-fat dairy products like sour cream and ice cream for the reduced-fat or fat-free versions. But be aware that sometimes reducing the fat means increasing the sugar, so checking out nutrition facts labels is never a bad idea.
9 Foods to Avoid with Diabetes