Living with diabetes requires making sound choices about what you eat. While no foods are completely off-limits, some can cause blood sugar spikes and other issues that make diabetes management more difficult. This article will explore 10 foods to avoid with diabetes, which will ultimately lead to improving your health.
10 Foods To Avoid with Diabetes
Foods high in simple carbs and sugar trigger blood sugar spikes in diabetics. The key is focusing on foods that are low on the glycemic index and won't cause drastic fluctuations. The following are several food habits that are suggested to avoid if one has diabetes:
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Deep Fried Foods
One of the harmful consumption of food during diabetics is deep-fried fare like french fries, fried chicken, and battered fish. These foods are loaded with saturated fats, sending calorie and fat intake through the roof. They provide less nutrition and can contribute to weight gain, high blood pressure, and other issues.
Instead: Opt for baked, grilled, steamed, or air-fried foods prepared with minimal oils.
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Sugar-Sweetened Yogurt
Plain Greek yoghurt is packed with protein and beneficial probiotics. However, most fruit-flavoured yoghurts are high in added sugars. This may cause blood sugar spikes. Low-fat versions also tend to be higher in sugar to compensate for taste.
Instead: Buy plain, whole-milk yoghurt and mix in fresh fruit, nuts, and a drizzle of honey for sweetness.
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Sugary Breakfast Cereals
Many popular breakfast cereals provide an initial energy burst that sends blood sugar soaring before crashing back down soon after. With their low protein and fibre, they do less to keep you feeling full.
Instead: Switch to high-protein, high-fiber options like plain oatmeal, whole grain cereal with berries and nuts, or a veggie omelet.
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White Bread, Pasta, and Rice
These food items are highly glycemic, which makes them uneven for diabetics. With most of the fibre and nutrients stripped away during processing, they digest rapidly and send blood sugar levels surging. Whole-grain versions are much easier on your body.
Instead: Opt for 100% whole wheat bread, pasta made from lentils or chickpeas, brown rice, quinoa, and other complex carb sources.
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Full-Fat Dairy
While fats aren't inherently bad for diabetics, the saturated fats in milk, butter, and full-fat cheese should be limited. Too much saturated fat can increase insulin and contribute to weight gain, high cholesterol, and other issues.
Instead: Switch to low or non-fat dairy options like skim milk, low-fat yoghurt and cheese, or unsweetened milk alternatives.
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Canned Vegetables
While fresh veggies are incredibly nutrient-dense. However, the canned vegetables don't give the required nutrition. These are often loaded with sodium, preservatives, and even added sugars or sauces.
Instead: Steam, grill, bake, or enjoy your vegetables raw for maximum health benefits without the additives.
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Dried Fruit
While a portable, sweet treat, dried fruit is very concentrated in sugar and carbohydrates. Just a handful can send blood sugar levels skyrocketing in a diabetic. Their dehydrated state means more sugar per bite compared to fresh fruit.
Instead: Opt for fresh fruits like apples, berries, and citrus when craving something sweet and fruity.
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Sugary Beverages
Juices, sports drinks, sweetened teas and coffees, regular sodas, and alcoholic beverages are loaded with carbs and sugars. Liquid calories pass through the body quickly, spiking blood glucose with little lasting fullness.
Instead: Stick to water, unsweetened teas, black coffee, and low or no-calorie drinks to stay hydrated without sabotaging glucose control.
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Packaged Snacks
From chips and crackers to cookies and candy, heavily processed snack foods offer little nutrition and are loaded with refined carbs, sodium, and unhealthy oils. Having diabetes means being more mindful about snacking.
Instead: Opt for high-protein snacks like nuts, seeds, hard-boiled eggs, hummus with veggies, or Greek yoghurt to tide you over.
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Fast Food
Dishes from popular fast food joints check all the wrong boxes: deep fried, high in saturated fat, loaded with sodium, and brimming with simple carbs. These meals can send diabetics' blood sugar and weight soaring while providing little fullness.
Instead: If you're grabbing food on the go, look for spots offering salads, veggie sides, whole grain wraps, or protein sources like grilled chicken.
Conclusion
Having diabetes doesn't have to mean giving up all your favourite foods. But it is essential to be mindful of foods that can spike blood sugar and intentional about your choices. Focus on getting plenty of fibre, lean protein, healthy fats, and complex carbs from whole foods. If you're struggling to manage your diabetes through diet, medications, or lifestyle changes, the experienced team at Wockhardt Hospitals can provide the support and customized care plan you need. Their world-class dietitians and diabetes specialists will help you understand what, when, and how much to eat for optimal glucose control.
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