Diabetes is so common that being diagnosed by it can rarely take someone by surprise. Almost 1 in 3 people above the age of 40 have it. We do not mean to scare you but we are speaking facts – you need to take diabetes seriously. It can cause heart problems and other health issues that may be fatal and can cause complications if god forbid you are diagnosed with another serious illness.
There is no cure for diabetes, but it can be managed with a few lifestyle changes. Among them the most important is diet. You know what can be harmless for somebody may be harmful for diabetic patients. This can make it difficult and perplexing to know what to eat.
Consuming unhealthy foods can cause the body to experience a variety of side effects, such as elevated blood sugar and weight gain. There are usually healthier substitutes for harmful foods.
In this blog, let’s break through the clutter and discover which foods to put in your shopping cart — and which ones to pass — to keep your blood sugar in check, along with some healthier substitutes.
Top foods and drinks to avoid with diabetes
Full-fat dairy products
Saturated fat, sometimes known as the “bad” fat, is the main ingredient in full-fat dairy products and raises the risk of heart disease. Also, full-fat dairy products may raise the risk of obesity since they naturally contain more calories than lower-fat foods.
Low-fat or non-fat dairy products and non-dairy milks (such soy or almond milk) can be used in place of full-fat dairy products. Always keep an eye out for other unhealthy components, such sugar or saturated fats, that may have been added to low-fat goods to replace the fat.
Packaged snacks and processed baked goods
The majority of packaged cakes, cookies, and pastries contain trans fats (like shortening), processed wheat flour, and refined sugar. In addition, they include a variety of chemical components, such as colouring and flavouring agents, preservatives, and others. Additionally, the “simple” or refined carbohydrates found in processed foods are what quickly raise insulin and blood sugar levels.
Fruit is a superior snack option because it is actually lower in carbohydrates than many popular snack foods and is also filled with other healthy components like fibre, vitamins, and minerals.
White carbohydrates
The “white” carbohydrates found in pasta, rice, and white bread are essentially worthless in terms of nutrition. They may also result in elevated levels of low-density lipoprotein cholesterol, or the “bad” cholesterol, blood sugar increases, and weight gain.
Whole grain carbs like brown rice, and whole grain breads should be substituted for white carbohydrates.
Sweetened breakfast cereals
Among the most popular processed foods with a lot of added sugar are breakfast cereals — and these are NOT the healthiest way to start your day. Indeed, sugar is listed as the second or third ingredient in the majority of them. Eating a high-sugar breakfast cereal first thing in the morning causes your insulin and blood sugar levels to rise. Consuming excess sugar can also raise your chances of developing obesity, cancer, and heart disease.
Indian breakfast options such as upma, poha and idli can be chosen in place of sweetened breakfast cereals.
Dried fruits
In addition to being a tasty way to sate your hunger and sweet craving, dried fruits typically have a decent amount of fibre. Regretfully, they contain a lot of sugar. As a matter of fact, a small box of raisins (43 grams) and a 50-gram portion of dates both have 25 grams of sugar.
Consume fresh fruits instead of dried ones. Snack on an apple or a banana on the run for a quick and healthful fix.
French Fries and pakoras
French fries and pakoras are loaded with fat and calories since they are deep-fried in oil that includes undesirable saturated fats. During the frying process, the meal absorbs fat, which is bad for your weight, heart health, and cholesterol when trying to control diabetes. Additionally, there may be a lot of salt in french fries, which raises blood pressure.
Baked sweet potato wedges or vegetable sticks can be used in place of French fries and pakoras.
Sugary foods
Everybody has occasional cravings for sweets, whether they be chocolate, cake, candies, barfi, jalebi or rasgulla. But since they typically don’t contain any protein or fibre, diets high in added sugar can cause dangerous spikes in your blood sugar levels. Foods that cause a blood glucose surge also cause the blood to release more insulin, which raises the chance of developing diabetes and makes the disease more difficult to manage over time. Additionally, over a passage of time, regular use of sugary meals can lead to serious diabetes complications.
Swap out sugary foods for homemade nutritious ice cream, berries and yoghurt, or fresh fruits to manage both your diabetes and your sweet tooth.
Closing thoughts
Diabetes has a lot of negative effects on our bodies. It hastens the onset of unfavourable outcomes such as vascular occlusion and arteriosclerosis. It can also cause heart problems, particularly heart attacks and strokes. Limiting certain types of foods may help support healthy blood glucose levels and reduce your chances of other chronic diseases.
