Foods to avoid if you have diabetes

Having diabetes does not mean that a person has to stop eating the foods that they enjoy. People with diabetes can eat most foods, but they may need to eat some of them in smaller portions.

In this article, we take a look at the foods diabetes should avoid and provide some tips on good dietary options.

1. Sugary Beverages

A diabetic patient can not survive high sugar in any form. Thus, it is best to avoid sugary beverages like cold coffees, etc. The sugary beverages are high in carbohydrates which means a 12-ounce (354ml) can of soft drink provides 38.5 grams of carbs. Similarly, cold coffee, Juices, Shakes with added flavors, or some sugary supplement may definitely put you in some series of health conditions. 

Moreover, these drinks are flooded with fructose which is highly linked to insulin resistance & diabetes. Hence avoiding these drinks may cut down on the sugar levels in the body and will lead to a managed sugar standards. 

2. Dairy

Dairy foods provide calcium, protein, and vitamins. They also contain a sugar called lactose.

As long as they account for the carbs in their daily count, people with diabetes can consume dairy products, such as milk, yogurt, and cheese, every day.

Both type 1 and type 2 diabetes increase the risk of cardiovascular disease, and type 2 diabetes often occurs alongside obesity. For this reason, it is best to opt for low-fat dairy foods.

Dairy foods to avoid or limit include:

whole milk

full-fat yogurt

full-fat cottage cheese

full-fat cheese

full-fat sour cream

full-fat ice cream

sweetened yogurts

milk-based drinks with added sugar

Dairy products to eat include:

reduced-fat or fat-free foods

1%, 2%, or skim milk

low-fat plain yogurt

low-fat cottage cheese

low-fat sour cream

3. Are bananas good for diabetics?

4. Citrus fruits

Research has shown that citrus fruits, such as oranges, grapefruits, and lemons, have ant diabetic effects. In this list there are so many fruits to avoid in diabetes. Eating citrus fruits is a great way to get vitamins and minerals from fruit without the carbohydrates.

Some researchers believe that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the ant diabetic effects of oranges.

Citrus fruits are also a great source of:

    Vitamin C

    Folate

    Potassium

Read Also: Foods to be avoided by Diabetic Patients

5. Trans fats

Artificial trans fats are extremely unhealthy.

They’re created by adding hydrogen to unsaturated fatty acids to make them more stable.

Trans fats are found in margarines, peanut butter, spreads, creamers, and frozen dinners. Furthermore, food manufacturers often add them to crackers, muffins, and other baked goods to help extend a product’s shelf life.

Although trans fats don’t directly raise blood sugar levels, they’ve been linked to increased inflammation, insulin resistance, and belly fat, as well as lower levels of HDL (good) cholesterol and impaired arterial function.

6. Fatty fish

Fatty fish is a healthful addition to any diet. Fatty fish contains important omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

People need a certain amount of healthful fats to keep their body functioning and to promote heart and brain health.

The ADA report that a diet high in polyunsaturated and monounsaturated fats can improve blood sugar control and blood lipids in people with diabetes.

Certain fish are a rich source of both polyunsaturated and monounsaturated fats. These are:

    salmon

    mackerel

    sardines

    albacore tuna

    herring

    trout

People can eat seaweed, such as kelp and spirulina, as plant-based alternative sources of these fatty acids.

Instead of fried fish, which contains saturated and trans fats, people can try baked, roasted, or grilled fish. Pair with a mix of vegetables for a healthful meal choice.

Read Also: List of Best Fruits for Diabetics

7. Melons

Macrobiotic Nutritionist and Health Practitioner, Shilpa Arora says that excess of melons may prove to be a slightly risky affair for diabetics. "It can cause sugar overload, which could lead to high blood sugar levels." The glycaemic index (GI) of watermelon is 72, which is high. Cantaloupe also has a GI value of 65. If you are eating melons, you must keep a tab on your portions, says Shilpa. 

8. Mangoes

Bangalore-based nutritionist, Dr. Anju Sood says, "It is always a good idea to avoid fruits that have high sugar content. All fruits have natural sugar that could pose to be a problem for diabetics. Mangoes aren't quite recommended.”

Read Also: 9 Surprising Benefits Of Star Anise

Vegetables for diabetics to avoid

Across the board, starchy vegetables are higher in carbohydrates than their less starchy counterparts. That starch is what places them on the “worst list.” Here's the list of what vegetables should diabetics avoid?

1. Potatoes

Potatoes are America’s favorite vegetable; unfortunately, they also are a high glycemic food best left off the plate for people with diabetes. Potatoes are good for skin; they are an excellent source of vitamin C, potassium, fiber, B vitamins, copper, tryptophan, manganese, and even lutein. But, they are not the best bets for diabetics. Its high-carb and a high glycaemic index may topple the blood sugar levels.

2. Butternut Squash

Butternut squash has 16 grams of carbohydrates per cup and less than 3 grams of fiber, making it less desirable if you are strictly monitoring your carbs.

Corn, Peas etc, are the vegetables should avoid with diabetes.