Diabetes is a disease that affects the blood sugar levels in the body, wherein an imbalance in the production of insulin leads to a spike in blood glucose or sugar levels. There are two types of diabetes; type 1 is when there is no production of insulin, and type 2 is when the production of insulin is not enough. Type 2 is a fairly common type of diabetes, and it can be managed with a strict diet and lifestyle.
Most diabetics also face a higher risk of developing other diseases related to the kidneys, eyes, heart, and even the nerves. Diabetes can also cause stroke in some patients, so it becomes extremely important to know what to eat and what to avoid to manage it.
Let’s talk about the foods to eliminate from the diet altogether to manage this illness:
1. Carbohydrates – the starch and sugar kind
According to the Dietary Guidelines for Americans, an average adult must consume 130 grams of carbohydrates each day. While carbs are an important source of energy, people with diabetes should be careful with the type of carbs they consume. There are three types, namely starch, sugar, and fiber, and a diabetic diet should focus on fiber to meet the carb requirements and avoid starch or sugar as they spike blood sugar levels.
2. Grains
Whole grains, especially whole grains, are an important source of nutrition, some of them contain starch. People with diabetes should limit their intake of white bread, bagels, cakes, muffins, or food products that use white flour as their base ingredient. They should also avoid or limit the intake of white rice and white pasta as they contain high amounts of starch.
3. Red meat
Proteins are the building blocks of muscles, and it is important to get the right protein for strength and health. Having said that, it is vital to know that eating red meat is a no-no for those following a diabetic diet. According to a study by NCBI, consumption of red meat led to an increase in the risk of type 2 diabetes.
Other sources of protein that should be consumed moderately are processed meat like bacon, hot dogs, or fried, high-sodium meat. What can be included in the diet is seafood, eggs, soy products, and plant-based protein.
4. Packaged foods
While everyone should avoid consuming packaged foods, diabetics should be more careful as certain ingredients could be triggers for raising blood sugar levels. It is important to read the labels when buying any packaged foods and limit the intake of food loaded with carbohydrates and sugar.
5. Sweetened beverages
A big no-no! Sweetened beverages have a high amount of carbs and are also loaded with fructose. Fructose is strongly linked to insulin resistance and is not good for a diabetic diet. Sweet drinks can be addictive, so it is important to consciously avoid them to avoid metabolic changes in the body and an increase in belly fat.
A healthy diet, along with a strict exercise regime and mindful daily efforts can help keep blood sugar levels under control. If any stark changes are made to follow a diabetic diet and are leading to discomfort or any other negative reactions, a doctor should be consulted.
