6 things diabetes patient shouldnt eat.
Sugary beverages are the worst drink choice for someone with diabetes.
To begin with, they are very high in carbs, with a 12-ounce (354-ml) can of soda providing 38 grams (3).
The same amount of sweetened iced tea and lemonade each contain 36 grams of carbs, exclusively from sugar (4, 5).
In addition, they’re loaded with fructose, which is strongly linked to insulin resistance and diabetes. Indeed, studies suggest that consuming sugar-sweetened beverages may increase the risk of diabetes-related conditions like fatty liver (6Trusted Source, 7Trusted Source, 8Trusted Source).
What’s more, the high fructose levels in sugary drinks may lead to metabolic changes that promote belly fat and potentially harmful cholesterol and triglyceride levels.
In one study of overweight and obese adults, consuming 25% of calories from high-fructose beverages on a weight-maintaining diet led to increased insulin resistance and belly fat, lower metabolic rate and worse heart health markers (9Trusted Source, 10Trusted Source).
To help control blood sugar levels and prevent disease risk, consume water, club soda or unsweetened iced tea instead of sugary beverages.
SUMMARY:Sodas and sweet drinks are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver and other diseases.
2. Trans Fats
Industrial trans fats are extremely unhealthy.
They are created by adding hydrogen to unsaturated fatty acids in order to make them more stable.
Trans fats are found in margarines, peanut butter, spreads, creamers and frozen dinners. In addition, food manufacturers often add them to crackers, muffins and other baked goods to help extend shelf life.
Although trans fats don’t directly raise blood sugar levels, they’ve been linked to increased inflammation, insulin resistance and belly fat, as well as lower “good” HDL cholesterol levels and impaired arterial function (11Trusted Source, 12, 13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).
These effects are especially concerning for people with diabetes, as they are at an increased risk of heart disease.
Fortunately, trans fats have been outlawed in most countries, and in 2015 the FDA called for their removal from products in the US market to be completed within three years (17Trusted Source).
Until trans fats are no longer in the food supply, avoid any product that contains the words “partially hydrogenated” in its ingredient list.
SUMMARY:Trans fats are unsaturated fats that have been chemically altered to increase their stability. They have been linked to inflammation, insulin resistance, increased belly fat and heart disease.
3. White Bread, Pasta and Rice
White bread, rice and pasta are high-carb, processed foods.
Eating bread, bagels and other refined-flour foods has been shown to significantly increase blood sugar levels in people with type 1 and type 2 diabetes (18Trusted Source, 19Trusted Source).
And this response isn’t exclusive to wheat products. In one study, gluten-free pastas were also shown to raise blood sugar, with rice-based types having the greatest effect (20Trusted Source).
Another study found that a meal containing a high-carb bagel not only raised blood sugar but also decreased brain function in people with type 2 diabetes and mental deficits (21Trusted Source).
These processed foods contain little fiber, which helps slow down the absorption of sugar into the bloodstream.
In another study, replacing white bread with high-fiber bread was shown to significantly reduce blood sugar levels in people with diabetes. In addition, they experienced reductions in cholesterol and blood pressure (22Trusted Source).
SUMMARY:White bread, pasta and rice are high in carbs yet low in fiber. This combination can result in high blood sugar levels. Alternatively, choosing high-fiber, whole foods may help reduce blood sugar response.
4. Fruit-Flavored Yogurt
Plain yogurt can be a good option for people with diabetes. However, fruit-flavored varieties are a very different story.
Flavored yogurts are typically made from non-fat or low-fat milk and loaded with carbs and sugar.
In fact, a one-cup (245-gram) serving of fruit-flavored yogurt may contain 47 grams of sugar, meaning nearly 81% of its calories come from sugar (23).
Many people consider frozen yogurtto be a healthy alternative to ice cream. However, it can contain just as much or even more sugar than ice cream (24, 25).
Rather than choosing high-sugar yogurts that can spike your blood sugar and insulin, opt for plain, whole-milk yogurt that contains no sugar and may be beneficial for your appetite, weight control and gut health (26Trusted Source, 27Trusted Source).
SUMMARY:Fruit-flavored yogurts are usually low in fat but high in sugar, which can lead to higher blood sugar and insulin levels. Plain, whole-milk yogurt is a better choice for diabetes control and overall health.
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5. Sweetened Breakfast Cereals
Eating cereal is one of the worst ways to start your day if you have diabetes.
Despite the health claims on their boxes, most cereals are highly processed and contain far more carbs than many people realize.
In addition, they provide very little protein, a nutrient that can help you feel full and satisfied while keeping your blood sugar levels stable during the day (28Trusted Source).
Even “healthy” breakfast cereals aren’t good choices for those with diabetes.
For instance, just a half-cup serving (55 grams) of granola cereal contains 30 grams of digestible carbs, and Grape Nuts contain 41 grams. What’s more, each provides only 7 grams of protein per serving (29, 30).
To keep blood sugar and hunger under control, skip the cereal and choose a protein-based low-carb breakfast instead.
SUMMARY:Breakfast cereals are high in carbs but low in protein. A high-protein, low-carb breakfast is the best option for diabetes and appetite control.
6. Flavored Coffee Drinks
Coffee has been linked to several health benefits, including a reduced risk of diabetes (31Trusted Source, 32Trusted Source, 33).
However, flavored coffee drinks should be viewed as a liquid dessert, rather than a healthy beverage.
Studies have shown your brain doesn’t process liquid and solid foods similarly. When you drink calories, you don’t compensate by eating less later, potentially leading to weight gain (34Trusted Source, 35Trusted Source).
Flavored coffee drinks are also loaded with carbs. Even “light” versions contain enough carbs to significantly raise your blood sugar levels.
For instance, a 16-ounce (454-ml) caramel frappuccino from Starbucks contains 67 grams of carbs, and the same size caramel light frappuccino contains 30 grams of carbs (36, 37).
To keep your blood sugar under control and prevent weight gain, choose plain coffee or espresso with a tablespoon of heavy cream or half-and-half.
SUMMARY:Flavored coffee drinks are very high in liquid carbs, which can raise blood sugar levels and fail to satisfy your hunger.