Foods to avoid for people with diabetes
Date: May-31-2017 Taking control of what foods they eat not only helps people manage their diabetes but also influences how well they feel and how much energy they have every day.
We take a look at what foods people with diabetes should avoid and outline what they should eat instead.
Contents of this article:
Foods to avoid with diabetes
Diabetes and carbohydrates
Tips for eating with diabetes
Foods to avoid with diabetes
Maintaining a healthful diet can help people with diabetes control the symptoms of their condition.
Having diabetes does not have to stop people from eating the foods they enjoy. However, it does mean that they should eat smaller portions, less often.
The Institute of Medicine recommend that carbohydrate intake for most people should be between 45-65 percent of total calories. This higher carbohydrate intake is consistent with plant-based diets, which have shown benefit for diabetes management in well-designed, long-term studies.
However, some research has shown that people can improve their blood sugar levels when their carbohydrate intake is between 5-35 percent of calories. Much of the research comes from short-term studies for higher-fat diets, such as the ketogenic diet and Mediterranean diets.
Experts are just beginning to understand the influence that the gut bacteria have on health. What is known is that high-fiber carbohydrates feed gut bacteria while a high-fat, low-carb diet often results in gut bacteria death. This is far from ideal as people with diabetes already have lower levels of gut bacteria.
Populations around the world that live the longest, known as Blue Zones, all eat a plant-based diet, rich in whole foods and carbohydrates.
This article outlines recommendations for people who plan to follow a plant-based diet.
The key to eating well with diabetes is to eat a variety of healthful foods from each of the food groups.
Foods to avoid within the major food groups and suggested replacements are listed below.
Grains
All grains are starches. Avoiding refined grains is a smart choice for people with diabetes, regardless of chosen diet, as they affect blood glucose more quickly than whole grains.
People with diabetes should look at the ingredients list on foods and avoid anything made from white flour, or enriched flour.
Grains and products made from refined flours to avoid or limit:
white rice, pasta, and flour
white bread, bagels, white-flour tortillas
cereals not made from whole grains
crackers and pretzels
cookies
cakes
muffins
Two extra servings a day of whole grains may reduce the chances of developing prediabetes and has been shown to decrease the risk of developing type 2 diabetes by 21 percent.
Grains to eat:
brown and wild rice
barley
quinoa
oatmeal
amaranth
millet
high-fiber cereals (at least 5 grams (g) of fiber per serving)
whole-grain sprouted bread (at least 3 g fiber per serving)
Protein
Protein helps the body build, maintain, and replace the body's tissue. The body's organs, muscles, and immune system are made up of protein. Protein can also be broken down into sugar, although less efficiently than carbohydrates.
Eating red meat, such as beef, pork, and lamb, has been shown to increase the risk of diabetes, even when consumed in small amounts.
One 3-ounce serving of unprocessed red meat, such as beef, per day was found by one review to increase the risk of developing type 2 diabetes by 20 percent. A smaller serving of processed red meat, such as bacon, increased the risk of diabetes by 51 percent.
Swapping red meat or processed red meat for other protein sources that are more healthful, such as poultry, fish, low-fat dairy, whole grains or nuts, may cut the risk of diabetes by up to 35 percent.
Eating fish or soy-based products, such as tofu, can lower the risk of diabetes significantly.
Protein to avoid or limit:
red meat (beef, pork, lamb)
breaded, fried, high-sodium meats
processed meats (bacon, hot dogs, deli meats)
ribs and other fatty cuts of meat
poultry with skin
deep-fried fish
Protein to eat:
beans
lentils
nuts
soy
fish
seafood
poultry without skin
eggs
Dairy
Dairy proteins are a major source of calcium and contain proteins and vitamins, and people with diabetes can still consume products, such as milk, yogurt, and cheese, every day.
People with diabetes are more likely to develop cardiovascular disease than other people. So, they should exchange foods that increase the levels of cholesterol in the blood and lead to a greater risk of heart disease for lower-fat options.
Dairy to avoid or limit:
whole milk
full-fat yogurt
full-fat cottage cheese
full-fat cheeses
full-fat sour cream
full-fat ice cream
Dairy to eat:
reduced-fat or fat-free dairy products
1 percent or skim milk
low-fat plain yogurt
low-fat cottage cheese
low-fat sour cream
Fruits and vegetables
Fruits and vegetables not only add nutrients to the diet, but they also help manage body weight and reduce the risk of stroke, heart disease, some cancers, and other chronic diseases.
While some fruits may cause blood sugar levels to rise, they do not cause such sharp increases as some carbohydrates, such as bread, do. Whole fruits are considered to be high-quality carbohydrates and contain fiber that may help slow down the absorption of glucose.
Dried fruit contains concentrated natural sugars, which may spike blood glucose levels. People with high blood pressure should also be wary of sodium levels in canned and pickled vegetables.
Fruits and vegetables to avoid or limit:
dried fruit
canned fruits with sugar syrup
regular jam, jelly, and preserves
sweetened applesauce
fruit drinks, fruit juice drinks
canned vegetables with added sodium
pickles
sauerkraut
Fruits and vegetables to eat:
raw, steamed, roasted, or grilled fresh vegetables
frozen vegetables
canned vegetables unsalted or low sodium
fresh fruit
frozen fruit - no added sugar
canned fruit - no added sugar
applesauce - no added sugar
Fats and sugars
Avocado and nuts both contain fats that are an essential part of a healthful diet.
Fat is a source of essential fatty acids, such as omega-3, and is an important part of a healthful, balanced diet. Fat also helps the body to absorb vitamins A, D, and E.
Replacing saturated fats and trans fats with unsaturated fats lowers cholesterol and reduces the risk of heart disease.
Sugary foods, sweets, and desserts are made mostly of sugar and are considered to be low-quality carbohydrates. They lack in nutritional value and can cause a sharp spike in blood sugar.
Sugar can also contribute to weight gain, which can make it harder to control diabetes and increase the risk of heart disease and stroke.
Fats and sugars to avoid or limit:
butter
lard
certain oils, such as palm oil
cream-based dressings or dips
full-fat mayonnaise
french fries
breaded and battered foods
potato chips
doughnuts
croissants
breakfast pastries
cakes and cookies
processed baked goods
pizza dough
sauces and condiments
microwave meals
table sugar
agave nectar
maple syrup
desserts and candy bars
fruit-flavored yogurt
soda
sweetened ice tea and lemonade
flavored coffee drinks
chocolate drinks
beer
alcoholic fruit drinks
dessert wines
Healthful fats and sugar substitutes to eat and drink:
olive or canola oils
reduced-fat dressings or dips
salmon and other fatty fish
avocado
nuts
seeds
apples
oranges
pears
berries
bananas
unflavored water or sparkling water
no-sugar flavored water
small amounts of wine
coffee taken black or with low-fat milk
fresh, frozen, or dried fruit as a sweetener
Diabetes and carbohydrates
There are three main types of carbohydrates in food, including starches, sugars, and fiber. Carbohydrates affect blood glucose levels more than other nutrients.
The body breaks down starches and sugars into glucose. Fiber, however, is not processed by the body in the same way as other carbohydrates and so does not raise blood sugar levels.
Fruits, vegetables, legumes, and whole grains are considered to be healthful carbohydrates. Healthful carbohydrates provide energy, nutrients, such as vitamins and minerals, and fiber.
While unhealthful carbohydrates, such as food and drinks with added sugars, also provide energy, they contain little nutrients.
People with diabetes need to monitor their intake of carbohydrates to ensure their glucose levels remain within target.
A diabetes educator or dietitian can help with developing a healthful eating plan. They can recommend what foods to eat, how much to eat, and when to eat based on factors like weight, physical activity level, medicines, and blood glucose targets.
Tips for eating with diabetes
The following steps could help with eating healthfully and maintaining blood glucose levels:
check blood sugar first thing in the morning and 2 hours after at least one meal a day
spread out foods between three meals a day with two or three snacks
eat a variety of foods
eat a reasonable portion (around one cup or less) of starch at every meal
only drink one cup of milk at a time to avoid blood sugar spikes
limit fruit portions
limit fat and cholesterol if consuming a higher-carb diet
always eat breakfast
satisfy hunger with low-fat dairy and lean protein
avoid fruit juice
limit desserts and sweets
switch added sugars with whole fruit as a sweetener
avoid added sugars
keep sodium and salt to a minimum
limit alcohol
check total carbohydrate amounts on products
minimize artificial sweeteners, which can negatively impact gut bacteria and insulin sensitivity
watch serving sizes
keep a food record to monitor carbohydrate intake and blood sugar levels
Despite what someone's current diet is, there are plenty of healthful alternatives available for people to try. Once someone has adjusted to a new diet, they may not even miss the foods they used to eat.
By Hannah Nichols
Courtesy: Medical News Today
Note: Any medical information available in this news section is not intended as a substitute for informed medical
advice and you should not take any action before consulting with a health care professional.