Diabetes diet restrictions: From white bread to pastas, avoid these 8 foods if you are a diabetic

From moneycontrol.com

Worst foods for diabetics: If you are a diabetes patient, managing blood sugar levels is crucial. If you exercise regularly and stay active, you must pay attention to your daily diet as well. Here's a list of foods you must avoid to ensure your blood sugar level stays in control

Diabetes is a chronic condition characterised by high blood sugar (glucose) levels due to the body's inability to produce sufficient insulin or effectively use it. Insulin, a hormone produced by the pancreas, helps regulate blood sugar by facilitating its uptake into cells.

In Type 1 diabetes, the immune system attacks insulin-producing cells in the pancreas, while in Type 2 diabetes, the body becomes resistant to insulin or doesn't produce enough. Symptoms include frequent urination, excessive thirst, and fatigue. Managing diabetes involves monitoring blood sugar levels, diet, exercise, and medication to prevent complications such as heart disease, nerve damage, and kidney issues. For people with diabetes, managing blood sugar levels is crucial. Here are eight foods that a diabetic should avoid.

Sugary beverages: Sugary drinks like sodas, sweetened teas, and energy drinks are packed with simple sugars. They cause a rapid increase in blood glucose levels because they are absorbed quickly into the bloodstream without providing any significant nutritional value or fibre. This can lead to insulin resistance over time and contribute to weight gain.

White bread and pasta: White bread and pasta are made from refined flour, which is stripped of fibre and nutrients during processing. The lack of fibre means these foods are digested and absorbed quickly, leading to spikes in blood sugar levels. Whole grain alternatives are better because they provide more fibre, which helps to slow down glucose absorption.

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Fried Foods: Fried foods, such as French fries, fried chicken, and doughnuts, are high in unhealthy trans fats and saturated fats. These fats can increase cholesterol levels and lead to weight gain, both of which can worsen insulin resistance and increase the risk of cardiovascular diseases. Additionally, the high calorie content in fried foods can contribute to obesity, making diabetes management more challenging.

Pastries and baked goods: Pastries, cakes, cookies, and other baked goods are often made with refined flour, sugar, and unhealthy fats. The high sugar content causes blood glucose levels to spike, and the refined flour and fats contribute to insulin resistance and poor overall nutritional quality. They also often contain hidden sugars and fats that can be detrimental to diabetes control.

Full-fat dairy products: Full-fat dairy products, such as whole milk, cheese, and butter, are high in saturated fats. These fats can contribute to heart disease, which is a significant concern for people with diabetes. Saturated fats can also worsen insulin resistance, making blood sugar management more difficult.

Processed snacks: Processed snacks like chips, crackers, and pre-packaged snack foods are typically high in salt, sugar, and unhealthy fats. These ingredients can cause rapid spikes in blood glucose levels and contribute to overall poor health. They are often low in nutrients and fibre, offering little benefit to those managing diabetes.

Certain fruits: While fruits are generally healthy and rich in vitamins, some are high in natural sugars. For example, bananas and grapes contain more sugar than fruits like berries and apples. Consuming high-sugar fruits in large quantities can lead to spikes in blood glucose levels. Portion control and choosing lower-sugar fruits can help manage blood sugar more effectively.

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Alcohol: Alcohol can have unpredictable effects on blood sugar levels. It can cause blood glucose to drop initially but may lead to a later rise, especially when consumed without food. Alcohol can also interfere with diabetes medications and complicate blood sugar control. If consumed, it should be done cautiously and ideally with a meal to help stabilise blood sugar levels.

Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.

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