With over 9% of Americans living with diabetes as of 2015 and that number growing, it's more important than ever to be mindful of what we put into our bodies. Diabetes is a tricky beast, affecting the way our body responds to insulin. And while healthy eating is a key component of managing the disease, some wholesome foods are loaded with hidden sugars and preservatives. Let's not take any chances and uncover the worst foods for diabetics.
Learn how to protect your health and well-being. Let us know in the comments if you learned something new!
Cereal Should Not be Consumed
A person who is diabetic should not eat processed foods. This is called Heart Healthy but it has 25g of carbs per 1 1/2 cups
3g of sugar. Then most add more sugar to a bowl of about 2 1/2 cups.
Please understand sugar and carbs are things you need to not consume or eat about 10 gs per day.
Bagels And Bread
Most bagels and breads are made with refined grains and contain far more carbohydrates than homemade or Keto bread in the store.
Honey Is Sugar Dont Eat It!
Some people think that honey is safe for diabetics because it has a slightly lower glycemic index than sugar. But honey is hardly different from other added sweeteners. In 2014, research in the Journal of Medicinal Food found that honey raises people's blood sugar 30 minutes after eating.
Dr. M. Regina Castro of the Mayo Clinic says that there is no advantage in substituting honey for sugar. You may receive some more nutrients than table sugar, but that's about it. Like any added sugar, honey should not be consumed.
For adding sugar try using Monk fruit.
It's Time To Ditch The Pretzels And Chips
Pretzels are one of those foods that are also a favorite for some people. They’re an easy on-the-go snack that you might have found in your lunch pail. But now that we’re older and know better, it’s time to ditch the salty snack.
Even the naked eye can see that pretzels mainly consist of carbs. This flavor is not worth the harm to your heart when it comes to pretzels. The refined carbohydrates can cause blood sugar to spike with just one serving.
Potato Chips Are Addictive
Diabetics should avoid them. Another risk with potato chips, according to Diabetes Self-Management, is that most people eat more than one serving.
What's the old adage you just can't eat one...
Diabetics should avoid them. Another risk with potato chips, according to Diabetes Self-Management, is that most people eat more than one serving.
What's the old adage you just can't eat one...
Saltine Crackers
Saltines are made with enriched flour. This is a type of refined grain that converts to sugar inside the body. For diabetes, you should buy Parm Crisp which is low-carb.
Saltines also contain partially hydrogenated oils, including soybean and cottonseed oils. These oils increase inflammation in the body and cause people to gain weight.
Sports Drinks Are A Problem
Sports drinks are designed to rehydrate you quickly. But people with diabetes should double-check the label. According to ADW Diabetes, most sports drinks contain high levels of carbs, and caffeine--all of which diabetics should avoid.
That said, you can find some diabetes-approved electrolyte drinks on the market. Look for ones with a low glycemic index, zero sugar, and low caffeine. Many popular brands, such as Gatorade and Powerade Zero, are not fit for people with diabetes. If you're concerned, talk to your doctor.
For rehydration, we promote LMNT Zero-Sugar Electrolytes - Drink mix
How Diet Soda Is Just As Bad As Regular Soda
Most people know that soda doesn't fit into a diabetic diet. But did you know that diet soda carries risks as well? Research by the American Diabetes Association found a consistent link between diet drinks and diabetes. Participants who drank it daily had a 67% higher chance of type 2 diabetes, high blood sugar levels, belly fat, and metabolic syndrome.
Another study in Clinical and Experimental Ophthalmology linked diet soda to a higher risk of diabetic retinopathy. This damages the blood vessels around the eyes and may cause diabetics to go blind. Do yourself a favor and avoid diet sodas.
I can't stress enough, WATER, WATER, WATER AND MORE WATER!
Avoid Most Artificial Sweeteners
Although artificial sweeteners advertise themselves as "diabetic-friendly," researchers are finding the opposite. In 2014, researchers discovered that artificial sweeteners contribute to diabetes and obesity more than most people think. They affect your blood glucose and blood vessels in a way that only harms your insulin.
The good news: some artificial sweeteners are safe for diabetics. Stevia and tagatose have not harmed blood glucose levels in studies. If you have questions, talk to a doctor or nutritionist about choosing the healthiest artificial sweeteners.
Once again we promote Monk fruit.
The Worst Meat For Diabetics: Processed Meats
Diabetics can eat meat, but they should avoid processed meats. In 2010, Harvard researchers reported that processed meats raise your risk of type 2 diabetes by 19%. The high chemical preservatives harm people with diabetes.
In this study, fresh red meat did not worsen diabetes; only processed beef did. An Israeli study found that processed meats increase insulin resistance and the risk of non-alcoholic fatty liver disease. These risks are heightened with the processed meats that you eat.
Drop Low-Fat Milk; Go High-Fat
Unless you are Lactose intolerant NEVE drink nut milk or soy milk. Even Lactate is better for you.
Health experts have debated over the best type of milk for decades. Although diabetes researchers once recommended a low-fat diet, this is no longer the case. Low-fat milks supply less fat but replace it with sugar. This can spike your blood sugar. Plus, high-fat milk may reduce people's chances of diabetes. In 2014, Swedish researchers connected high-fat dairy to a lower risk of diabetes. They can also help people with pre-diabetes. Other studies have called high-fat milk "neutral" in the development of diabetes, but low-fat milk isn't as healthy. Also, we know in Keto you want fat and protein.
Flavored Yogurt Isn't As Healthy As Plain Yogurt
Yogurt is healthy for diabetes. But this review only focused on whole, unsweetened yogurt. Flavored and fruit-filled yogurts are packed with added sugars.
Although most dairy products have a low glycemic index, add-ons such as granola, syrups, and fruit raise the index. Buy plain, non-flavored yogurt and include fresh berries and nuts to flavor it yourself. watch out for carbs and always use the serving amount.
1/4 cup of nuts
1/4 cup of blueberries or blackberries, they do HAVE CARBS BUT LOWER THAN OTHER BERRIES.
CHECK YOUR PORTIONS WITH THE FAT SECRET APP.
The Downside Of Canned Fruits And Vegetables
Canned fruits and vegetables are a subject of debate in diabetic diets. On one hand, canned produce has the same nutritional value as fresh produce. On the other hand, canned fruits and vegetables have more sugar and salt, respectively. We prefer frozen in a bag. That way you can control the type you use.
Stay away from carrots, corn, and other high-carb foods.
REMEMBER SUGAR TURNS TO CARBS AND CARBS TURN TO FAT.
Canned fruit has added sugars as preservatives, while canned vegetables have more sodium. Plus, the cans contain bisphenol A (BPA).
Bisphenol A (BPA) is a chemical produced in large quantities for use primarily in the production of polycarbonate plastics. It is found in various products including shatterproof windows, eyewear, water bottles, and epoxy resins that coat some metal food cans, bottle tops, and water supply pipes.
Is bisphenol A BPA harmful?
Exposure to BPA is a concern because of the possible health effects on the brain and prostate gland of fetuses, infants, and children.
Skip Lattes, Cappuccinos, And Other Coffee Drinks
Well, this is a hard one, RIGHT! There are ways to make these work. Starbucks can and will make them Keto if you ask.
Drinking coffee doesn't raise people's risk of diabetes. But for diabetics, caffeine can destabilize blood sugar. According to a study, 250 mg of caffeine increases your blood sugar by 8%. For those with insulin sensitivity, this is something you want to avoid.
Coffees with milk, cream, and syrup are worse for diabetics. Even small sizes of these drinks contain over ten teaspoons of sugar. The best option for diabetics is to drink black coffee and or enjoy decaffeinated coffee whenever possible. But as noted before Starbucks can make these Keto or as they call it skinny.
I am not Diabetic but it runs in my family so I stay away from the sugars.
Dried Fruit Is Not As Safe As Fresh Fruit
BE CAREFUL OF SUGAR AND CARBS. THE BEST WAY IS TO DEHYDRATE YOURSELF.
I WOULD SAY AS A RULE OF THUMB UNLESS YOU ARE CAMPING OR HIKING AVOID THEM. I AM NOT TALKING ABOUT BEEF JERKY.
Diabetics can eat certain fruits, as they are part of a healthy diet. But they should avoid dried fruit because they are highly concentrated forms of whole fruit. "In these concentrated forms, everything goes up,". "The sugar levels, the glycemic index." Because dried fruits are smaller than fresh ones, people tend to eat more. For instance, a cup of fresh grapes has 27 carbs, but a cup of raisins has 115 carbs. Diabetics should not eat grapes this was just an example.
Diabetics are far more likely to receive a blood sugar spike from dried fruits.
Cheeses Work
Cheese can help a diabetic diet. cheese can lower peoples' chances of type 2 diabetes. But not all cheeses are created equal. Some cheeses have more nutrients than others. Parmesan and Monterey Jack are high in protein, while Provolone offers more calcium than others.
And always check the label.
You Shouldn't Eat Most Fast Food Meals
Although diabetics can eat fast food, most of it doesn't help their condition. "[Fast-food meals] high in sodium, carbs, and unhealthy saturated fat,". You should not eat fries and a soda.
Fortunately, many fast-food restaurants now offer salads and low-carb sandwiches. Replace soda with water; swap the side of fries for zucchini fries.
Some of my favorites are below.
MY FAVORITE OF ALL TIME! JIMMY JOHN'S UNWHICH
WE ALSO LIKE FLAME BROILER AS WELL
I WILL DO ANOTHER POST ABOUT EATING OUT!
Never Choose Fat-Free Salad Dressings
BUT BE CAREFUL WITH THE CARB CONTENT IN IT!
People with diabetes may pick up "light" or fat-free salad dressings to be healthier. But these dressings do the opposite. Full-fat dressings contain healthy fats that help the body to absorb nutrients. Olive oil and vinegar aid people with diabetes and pre-diabetes.
Studies assert that salad dressings can improve glucose levels. In the European Journal of Clinical Nutrition, researchers wrote that salad dressing helps blood glucose levels.
Most Cereal Bars Aren't Healthy
LET'S FACE IT, THERE ARE A MILLION OF THEM ON THE MARKET.
JUST BECAUSE THE PACKAGE SAYS LOW CARB READ THE LABELS. DON'T TRUST WORDING LIKE LOW CARB AND KETO ON PACKAGES.
Although cereal bars are gradually becoming healthier, some are still similar to candy bars.
cereal bars contain simple carbs. Simple carbohydrates include fructose and glucose, which transform into sugar in your body. You don't want a sugar-filled cereal bar to spike your blood glucose.
Some of the more popular cereal bar brands--Nature Valley, Cliff, Quaker Oats--have too much sugar for diabetics.
French Fries, The Least Healthy Side Dish
Potatoes themselves are high in carbs, but this gets worse after they're fried. Vegetable oils in frying fill fries with trans fats, and they're all simple carbs. Both will raise your blood sugar and keep it elevated for a long time.
A small serving of fries has 33 grams of carbohydrates and a high glycemic index. The body could handle French fries if they had more fiber, but they don't. Avoid French fries.
ZUCINIE FRYS IS BETTER FOR YOU...
Orange Juice Has More Sugar Than Fruit
THIS IS A BIG NO!
Most juices have a high amount of carbs and sugar.
Don't Trust Energy Drinks
With high levels of sugar and caffeine, energy drinks are a bombshell for diabetics.
Energy drinks spike insulin and blood sugar, even in teenagers. One beverage can raise your blood glucose by up to 30%.
Energy drinks increase your risk of metabolic syndrome, even in children. To make matters worse, many energy drink companies don't reveal all of their ingredients. Many people don't know what they're drinking. Stay safe rather than sorry and avoid energy drinks.
Pre-Packaged Baked Goods Don't Help Diabetes
Despite what some people think, diabetics can eat some baked goods. But pre-packaged pastries and sweets are often dangerous. These have more sugar from preservatives. They are also made with refined carbohydrates.
UPMC Harrisburg says that refined carbs transform into sugar inside the body. This produces more insulin, which diabetics don't need more of.
TRY MAKING YOUR OWN OFF A KETO-FRIENDLY RECIPE. I HAVE A SWEET TOOTH BUT I DON'T BUY STORE-BOUGHT SWEETS.
Oatmeal~
Instant oatmeal with added flavors ruins all benefits. Steer clear of oatmeal.
These flavors usually have sweeteners, preservatives, and added sugars that harm peoples' blood sugar levels.
Replace Bread FROM THE STORE With HOMEMADE BREADS.
CARBS CARBS CARBS
Muffins
Another grab-on-the-go item that diabetics should avoid is muffins. Muffins made of white flour are simply bad news all the way around.
If you can't imagine a morning without a muffin, make them.
Fruit Smoothies Can Cause Spikes In Blood Sugar
A fruit smoothie may sound like a healthy and refreshing option for a snack or breakfast, but diabetics should be extra cautious, if not avoid them completely. That's because the sugar and carbohydrate count in the blended drink climbs with every ingredient, and that's bad for blood sugar.
Smoothies can be large whacks of carbs and sugar, especially if there's no protein or healthy fat that acts similarly to fiber to slow digestion and prevent blood sugar from spiking.
Avoid Char-Grilled Meat
We all love Bar-B-Q but burnt meat is bad.
Why?
meat that is char-grilled. Burnt meat is high in advanced glycation end products. This can cause insulin resistance while damaging cell receptors.
If your meat patty comes off the BBQ well done, the recommendation is that diabetics remove the pieces that are blackened.
Avoid Fried Foods
Some of the foods on this list are not blatantly harmful to diabetics, with perhaps just one component pushing the food or drink over the edge.
The white flour breading in fried food acts as the glue in your intestines. And the food it's encasing is full of carbs. Your health will thank you for avoiding the dish.
Enjoy The Smell, But Don't Eat Cinnamon Rolls
Once again make them.
It's okay for people to enjoy the smell of cinnamon buns, but diabetics should opt for a healthier alternative than filling their plate with a frosted cinnamon roll.
One Cinnamon roll can contain more carbs than people with diabetes should have in an entire day.
Always Read Your Labels.
Popcorn
Popcorn is high in carbs most will tell you eating grains and carbs is okay. What they don't say is the carb turns into fat. Then you add more to it which will spike your insulin level.
If you listen to the American Diabetes Association and the American Medical Association all is fine you will just take more insulin to counteract the carbs and sugars. You will hear grains are good for you and the sugars in fruit are ok but this is further from the truth than you think.
Nutella
Nutella markets itself as a healthy alternative to most sweets because it is made with cocoa and hazelnut.
But the Diabetic Health Clinic disagrees.
BUT!
Store-bought Nutella has as many added sugars (if not more) as other dessert foods. It also has quite a bit of carbs from vegetable oils.
Chocolate Milk And Hot Chocolate that are not made
Chocolate is not as bad as some people consider it to be. Cocoa powder has some health benefits for blood pressure levels. Technically, you can drink diabetes-safe chocolate milk. But many store-bought chocolate milk and hot chocolate mixes have too much sugar.
If you buy a high-sugar chocolate mix, you'll receive too many carbs from the sugar and a blood sugar spike. Instead of buying a mix from the store, make your own with raw cocoa powder and a diabetes-safe sweetener like Swerve or Monk Fruit.
Jams And Jellies Have More Sugar Than Fruit
Even Diabetic no-sugar-added ones can be very high in sugar. Jellies and jams contain more sugar than fruit. They are preserved by heating sugar with fresh fruit, and one tablespoon of jam contains ten grams of sugar on average. Don't be fooled by the "no sugar" label, either. Some brands will replace sucrose with fructose (another type of sugar), and call the jam "sugar-free. If you want a diabetic jam or jelly, make one at home.
The Least Healthy Vegetable Oil For Diabetics
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