Diabetes is a group of metabolic diseases in which there are high levels of sugar in the blood over a prolonged period of time. The most important factor that affects both type 1 and type 2 diabetes is diet, and a well-planned diet can work effectively to keep blood sugar levels at healthy levels. Here in this article we have listed the 10 worst foods that all diabetics should avoid.
1. Fruit Juices
People with diabetes should moderate their consumption of fruit juices, as larger glasses of juice can significantly increase blood sugar levels. Regular consumption of fruit juices has been associated with an increased risk of type 2 diabetes. Compared to whole fruits and vegetables, the juice does not offer much fiber and is loaded with fruit sugar which causes a sharp increase in blood sugar. Apples, oranges and pears all contain soluble fiber, but not when pressed.
2. Palm Oil
Palm oil contains a large amount of saturated fats that increase blood cholesterol levels. High cholesterol is a risk factor for heart disease. People with diabetes are at high risk for heart disease and limiting your intake of saturated fats can help you reduce your risk of heart attack or stroke. The palm oil drink contained a similar amount of saturated fat as two bacon cheeseburgers and a large portion of French fries or two salami pizzas.
3. Coffee Drinks
Coffee contains caffeine which has been shown in the short term to increase glucose and insulin levels. For this reason, people with diabetes should be careful when consuming coffee. Experts say sipping two to three cups a day is probably fine, but if you’re struggling to control your blood sugar, it may be worth cutting out coffee to see if it makes a difference.
4. Cakes And Pastries
Cakes and pastries are not good for diabetics because they are loaded with sugar, sodium, junky white flour and preservatives. Their dangerous combination of sugar and refined flour increases blood sugar and promotes inflammation that interferes with the ability of insulins to function properly.
5. Raisins
Raisins contain a concentrated level of sugars that will be quickly absorbed by the body and will lead to a sudden spike in blood sugar levels that is extremely harmful for people with diabetes. Therefore, it is better to limit your consumption of raisins and stick to whole fruits that are not only rich in fiber, but also in vitamins and minerals that are beneficial for health.
6. Soft Drinks And Energy Drinks
Soft drinks and energy drinks are the worst type of drink for diabetics, they are loaded with calories that lead to weight gain and overweight people are at a higher risk of developing diabetes compared to those with a healthy weight. Eliminating soda and other energy drinks is one of the most powerful ways to control blood sugar, lose weight and improve your health.
7. White Rice
White rice can affect your blood sugar levels. According to a new study published by Harvard researchers, those who ate the largest amounts of white rice had a 27% higher risk of diabetes than those who ate the least. White rice also lacks nutrients such as fiber and magnesium. People who consume a lot of white rice lack these beneficial nutrients.
8. French Fries
French fries are starchy vegetables that have the worst impact on your blood sugar. These fries soak up a lot of oil and lead to excessive weight gain. A small 85-gram serving of fast food fries contains 33 grams of carbohydrates, including 3 grams of fiber. They are the worst form of potatoes and have a 21% increased risk of developing diabetes compared to a 14% increased risk for other forms of potatoes. If you really like French fries, cook them yourself at home, without oil.
9. White Bread
White bread is made with white flour that contains refined starch which is one of the most dangerous foods for diabetics. These refined carbohydrates have a high glycemic index that causes a rapid increase in blood sugar levels, which is extremely harmful for diabetic patients. If you like to eat bread, you can eat whole grain bread which is a much better option than white bread because its high fiber levels allow blood sugar to rise more slowly.
10. Potatoes
Potatoes are not a good food choice for diabetics due to a relatively low nutrient density and high levels of quickly absorbed carbohydrates. It has a high glycemic index value, which means that the carbohydrates contained in them are quickly converted into glucose when digested and can lead to an increase in blood sugar and insulin levels. It is also associated with an increased risk of type 2 diabetes. A 2005 study published in the Journal of the American Diabetic Association examined the effect of the cooking method on the glycemic index of potatoes. The researchers found that mashed and boiled potatoes had the highest GI values around 85 to 90. Baked, roasted or microwaved potatoes had moderate GI values of about 70 to 80, while boiled red potatoes, refrigerated overnight and eaten cold the next day gave a GI value of only 56. So, if you want to eat potatoes, you can opt for red potatoes because they contain a low glycemic index value.
