7 Foods To Avoid To Control Your Diabetes
World Diabetes Day is observed on 14th November every year to spread awareness about diabetes Mellitus. It is an incurable and debilitating disease that is growing exponentially around the globe. According to WHO, millions of people can’t access suitable treatment for diabetes even after 100 years of insulin discovery.
The theme for World Diabetes Day 2021-2023 is “Access To Diabetes Care”. Having said that, the worldwide diabetes awareness campaign aims to shed light on the fact that numerous people all over the world are deprived of easy access to treatment for diabetes.
However, there are some changes that you can make with your eating habits that can help you control your diabetes.
Talk to a Physician
Here is the list of doctor-suggested 7 food items that you should exclude from your diet for better health;
Avoid following food to Control Diabetes:
1. Sugary beverages
If you’ve been diagnosed with diabetes then drinking fizzy beverages is not a good option for you. Research shows that sugar-sweetened beverages boost type 2 diabetes.
Moreover, sugar-sweetened fizzy drinks are rich in carbs and fructose which has adverse effects on diabetes patients. Drinking excessive beverages causes a rise in sugar levels and leads to severe health complications i.e. liver disease, heart disease, etc.
Probably, soda drinks are one of the worst drink choices for diabetic patients because it is loaded with excessive sugar content. For example, Coca-Cola approximately contains 10.6g of sugar per 100ml. It means that a 500ml bottle of Cola is as same as consuming around 12 teaspoons (50) of sugar.
2. White Bread
White bread is rich in carbohydrates and it can boost the sugar level of a diabetic patient. Processed food like white bread, pasta, and rice are loaded with carbohydrates.
However, if you want to eat bread anyway then it’s better to switch from refined white bread to high-fibre bread like whole grain bread. Adding fibres to your diet can reduce blood sugar levels which helps you control diabetes.
Too many added sugars can be one of the greatest threats to a diabetic patient. “Excess sugar’s impact on obesity and diabetes is well documented, but one area that may surprise many men is how their taste for sugar can have a serious impact on their heart health,” says Dr. Frank Hu
Don’t know who spread the rumour that natural sugars like honey are a good supplement to refined and white sugar? Although, no research implies that honey is a good sugar source for diabetic patients. Honey is rich in fructose and contains high amounts of carbohydrates that can raise your blood sugar levels beyond the healthy rate.
Did you know that honey contains about 82g of carbs per 100 grams? It is way too high and unhealthy for a diabetic patient. Therefore, natural or unnatural sweeteners should be excluded or consumed in moderation by a diabetic patient. However, if you’re still craving your sweet tooth then you should consult with your diabetologist or nutritionist before adding them to your diet.
4. French fries
Junk food is a major red flag for a diabetic patient. Everyone knows that french fries are the world’s favorite junk food that nobody can resist. However, french fries are not suitable for a diabetic-friendly diet. Avoiding french fries is nearly impossible in a junk food diet because they accompany every other fast food like burgers, sandwiches, fried chicken, etc for free.
Knowing that french fries contain high amounts of carbs that can quickly boost blood sugar levels, it’ll be easier for diabetic patients to avoid french fries. What’s more? French fries are usually made by dipping them in excessively unhealthy oils that also increase your risk of cardiovascular diseases.
5. Jams & Jellies
Another source of excessive sugar is the consumption of jams and jellies for diabetic patients. They are usually consumed by spreading them on bread which is rich in carbs and sugars as well.
Therefore, if you’re habitual of eating jams and jellies for breakfast then you should replace them with a food rich in fibre and proteins like eggs and oatmeal.
6. Ice Cream
Ice cream is fully loaded with sugar and has an excessive amount of fat that has adverse effects on your arteries. Eating ice cream and other frozen desserts mindlessly can raise your blood sugar level and cause serious health problems for diabetic patients.
If you can’t fully avoid eating icecreams then you can at least use low-carb ice creams as a substitute. You can consult with your doctor or nutritionist to find healthy substitutes for your sweet tooth cravings.
7. Dried Fruit
Stop eating dried fruits to pursue your health goals if you’re a diabetic patient. Because eating dried fruits raise sugar levels in your blood. However, consuming fresh fruits is the best substitute for dried fruits for diabetic patients.
If you want to maintain a diabetic-friendly diet then you should opt-out of dried fruits because their sugar content becomes more concentrated and potent. Therefore, you should consume more fresh and low-sugar fruits like strawberries and peaches instead of raisins, dates, etc.
According to ADA, following are the diabetes-friendly fruits that are safe for your diet;
Apples, Apricots, Avocado, Banana, Blackberries, Blueberries, Cantaloupe, Cherries, Grapefruit, Grapes,
Honeydew melon, Kiwi, Mango, Nectarine, Orange, Papaya, Peaches, Pears, Pineapple, Plums,
Raspberries, Strawberries, Tangerines, Watermelon
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