Diabetes is all about control and to be in control, you must be able to choose the right kinds of foods. Eating the right kind of balanced food can easily help your sugar levels stay within range. The only problem is that there should not be any spikes or lows in your sugar levels.
Though you can have foods that you are not supposed to, once in a while, you must always keep your sugar in check. So to avoid any kind of confusions, here are the List Of Diabetic Foods To Avoid, which will help you choose wisely! Diabetes Foods to Eat and Avoid List
List of Diabetes Foods To Avoid and Eat
Foods To Avoid For Diabetes
- White Rice
- Banana and Melons
- Fruit Juice
- Fatty Meats
1. White Rice
Eating white rice increases the risk of type 2 diabetes. Out of all the people, those who had white rice had an increased risk of diabetes. It increased by 11 percent for each additional serving of rice.
It is always better to avoid anything that is highly processed, fried and made with white flour. Though, it is better to avoid rice and pasta as they can increase sugar levels the same as that of sugar. You can have brown rice instead if you are a rice person!
2. Banana and Melons
Though most of the fruits are packed with vitamins and minerals and are part of a healthy diet, there are some which are to be avoided. This is because some of the fruits are very high in sugar content and it can cause spikes. Banana, melons, peaches and nectarines are best avoided.
You can have blueberries or try out other berries because they are low in sugar. Or you can also have fruits with peanut butter or low-fat cheese, by cutting the fruit portion by half.
3. Fatty Meats
By default, people with diabetes are at high risks of developing issues related to the heart. Some sources of protein are better than others. It is better to consume plant-based protein.
Though meat is the richest in protein and doesn’t have carbohydrates, it is better to bypass meat that contains a lot of saturated fat, fried meat, and processed meat. You can instead have beans, lentils, soy, etc. and have chicken, fish or seafood which does not have much-saturated fat and contains heart-healthy proteins.
4. Fruit juices
Having orange juice with your breakfast is a big no-no. This would be equal to having a full can of soda as these juices will have the same amount of sugar and calories. This is inclusive of all the fruit juices, even the ones that are labeled as “No Sugar Added.” You can have a piece of fruit instead, which contains much lesser sugar and has more vitamins and minerals.
It is better to avoid full dairy products. You can opt for low-fat dairy products or no fat, but that too in moderation. They can be responsible for increasing your blood sugar levels.
You can have about 6-8 grams of carbohydrates per serving. Like, you can have non-fat Greek yogurt along with some berries as a dessert or even for breakfast! Foods to Eat!
Best Food for Diabetes
- Whole Grains
1. Whole Grains
You must be careful when you choose your grains! Make sure that you choose whole grains because they are rich in fiber. You can choose whole grain bread or cereals, quinoa or wild rice. They also come with a rich list of vitamins, minerals, and phytochemicals. I
t is good for the digestive system as it helps in the slow absorption of sugar. You can also try out pearled barley and oatmeal. They also help you stay full for a longer period.
Vegetables are very healthy for people with diabetics. But it is important that you maintain a balanced diet so that you have the nutrition of most of the vegetables. You can have greens like spinach, drumstick leaves or asparagus, carrots, broccoli, and cauliflower.
These veggies are low in carbohydrates and rich in vitamins and fiber. You can also try out mashed cauliflower if you are a fan of mashed potato!
Fish is full of proteins which keep you full and prevent any increase in your blood sugar levels. Salmon contains Omega three fatty acids which have shown positive results in lowering the blood pressure as well as the blood sugar levels. It also helps to reduce inflammation.
It is recommended to take at least two servings of fish rice that contain omega three acids twice a week. Instead of salmon, you can try mackerel, herring or sardines.
Did you know that Ginger helps to keep your blood sugar levels stable? According to new research, that was done, about 33 adults with noninsulin dependent diabetes took a ginger pill for about 12 weeks every day. Their sugar levels remained stable as when compared to about 30 adults who were on a placebo. Though ginger is good for diabetes, it is better to consult with your doctor as Ginger can interfere with your meds.
The research conducted on this spice is amazing. About 69 adults took daily doses of cinnamon in their cup of tea or coffee. When their blood sugar levels were compared to those who were on a placebo, it was much lower.
Also, people consuming more cinnamon had even lower blood sugar levels. Though research is yet to be conducted on the daily dose to be taken, a little cinnamon can be added to your everyday diet.
So here is the list of your everyday foods. Hope this gives you an idea on how to choose your meals. If you are not sure about a particular food, you can have it in moderation and check your sugar levels.
Every food has its own reaction to each person. Though these are the basics, it is always better that you listen to your body first. Choose wisely and have a full and balanced diet.
Choosing is the first step, so choose wisely!