Living with diabetes means making mindful choices about what you eat to keep blood sugar levels in check. Certain foods can cause rapid spikes in blood glucose, increase insulin resistance, and contribute to other health complications. In an exclusive interaction with the editorial team of Onlmyhealth, Dr Shrey Kumar Srivastav, Senior Consultant, Sharda Hospital - Noida, explained that to maintain balanced blood sugar levels and overall well-being, here are some of the worst foods people with diabetes should avoid:
1. Sugary Beverages
Sodas, energy drinks, sweetened iced teas, and fruit juices are packed with added sugars that cause a rapid spike in blood glucose. These drinks lack fibre and essential nutrients, making them one of the worst choices for diabetes management. Opt for water, herbal tea, or unsweetened beverages instead.
2. White Bread, Rice, and Pasta
Refined carbohydrates like white bread, white rice, and pasta have a high glycemic index, meaning they quickly raise blood sugar levels. These foods also lack fibre, which helps slow down glucose absorption. Choose whole-grain alternatives such as brown rice, whole-wheat bread, or quinoa.
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3. Fried Foods
Fried foods, including French fries, fried chicken, and battered fish, are high in unhealthy trans fats and saturated fats. These fats contribute to insulin resistance and increase the risk of heart disease, which is already a concern for people with diabetes. Baking, grilling, or air frying are healthier cooking methods.
4. Processed Meats
Bacon, sausages, hot dogs, and deli meats are high in sodium and unhealthy fats, increasing the risk of high blood pressure and heart disease. Instead, opt for lean proteins like grilled chicken, fish, tofu, or legumes.
5. Packaged Snacks and Baked Goods
Cookies, pastries, chips, and other processed snacks often contain refined sugars, white flour, and trans fats. These ingredients contribute to blood sugar spikes and inflammation. If you crave a snack, go for nuts, Greek yoghurt, or fresh fruits in moderation.
6. Sweetened Breakfast Cereals
Many breakfast cereals marketed as “healthy” contain large amounts of added sugars and refined carbohydrates. These can cause a sudden increase in blood sugar levels. Opt for unsweetened oatmeal, bran cereal, or eggs for a more balanced breakfast.
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7. Flavored Yoghurt
While yoghurt can be a healthy choice, flavoured varieties are often loaded with sugar. Instead of fruit-flavoured yoghurt, choose plain, unsweetened Greek yoghurt and add fresh berries or nuts for natural sweetness.
8. Canned Fruits in Syrup
Canned fruits are often packed in sugary syrup, significantly increasing their sugar content. Opt for fresh fruits or canned fruits in natural juice with no added sugar.
Bottomline
Making smart food choices is crucial for managing diabetes effectively. By avoiding these high-sugar, high-fat, and highly processed foods, you can help maintain stable blood sugar levels, improve overall health, and reduce the risk of diabetes-related complications. Focus on whole, nutrient-dense foods and consult a healthcare provider for personalised dietary advice.