KONTAN.CO.ID – Jakarta. Diabetes is a chronic disease with the number of sufferers having reached epidemic proportions among adults and children worldwide.
Uncontrolled diabetes has many serious consequences, including heart disease, kidney disease, blindness, and other complications.
Eating certain foods can increase blood sugar and insulin levels and increase inflammation, which can increase your risk of developing diabetes.
In addition, diabetics are also advised to limit or even reduce their carbohydrate intake because carbohydrates contribute to high blood sugar.
For that, there are 11 types of food that diabetics or someone who wants to prevent it should avoid.
11 Diabetic foods
Summarized from Healthline, here are 11 foods and drinks that people with diabetes or prediabetes should avoid:
1. Sweetened drink
Sweet drinks are the worst choice of drinks for diabetics, especially cola. Sweetened drinks are loaded with carbohydrates and fructose, which are strongly linked to insulin resistance and increase the risk of diabetes.
To help control blood sugar levels and prevent disease risks, consume unsweetened water or iced tea instead of sugary drinks.
2. Foods that contain trans fats
Artificial trans fats are extremely unhealthy because they are made by adding hydrogen to unsaturated fatty acids to make them more stable. Trans fats are found in margarine, peanut butter, jam, cream and eating frozen foods. Additionally, food manufacturers often add it to crackers, muffins and other baked goods to help extend the product’s shelf life.
Although trans fats do not directly raise blood sugar levels, they have been linked to increased inflammation, insulin resistance, belly fat, and lower levels of good cholesterol (HDL) and impaired arterial function.
3. White bread, rice, and pasta
White bread, rice, and pasta are high carbohydrate, 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.
4. Fruit flavor yogurt
Plain yogurt can be a good choice for people with diabetes. However, consumption of yogurt with a variety of fruit flavors is not recommended for diabetics because it is made from non-fat or low-fat milk that contains carbohydrates and sugar.
5. Sweet breakfast cereals
Cereal is not a good type of breakfast for diabetics. Most cereals are highly processed and contain far more carbohydrates than many people realize.
In addition, cereals also contain very little protein, a nutrient that can help you feel full while keeping your blood sugar levels stable throughout the day.
6. Drink sweet or instant coffee
Coffee has been linked to several health benefits, including a reduced risk of diabetes. However, sweet or instant coffee drinks are loaded with carbohydrates.
To keep your blood sugar under control and prevent weight gain, choose regular coffee or espresso with a tablespoon of heavy cream or half.
7. Honey, agave nectar, and maple syrup
Diabetics often try to minimize their intake of white sugar, as well as snacks such as candy, cakes, and pies. However, other forms of sugar can also cause blood sugar spikes including brown sugar and “natural” sugars such as honey, agave nectar, and maple syrup.
Although this sweetener is not over-processed, it has at least the same carbohydrate content as white sugar. In fact, most contain much more.
8. Dried fruit
Fruit is a great source of several important vitamins and minerals, including vitamin C and potassium. When the fruit is dried, the process removes water causing a higher concentration of this nutrient.
Unfortunately, the sugar content becomes thicker too.
9. Packaged snacks
Pretzels, biscuits, and other packaged foods are not good snack options for people with diabetes.
They are usually made with refined flour and provide few nutrients and have lots of fast-digesting carbohydrates so they can raise blood sugar quickly.
10. Fruit juice
Although fruit juice is often considered a healthy drink, its effect on blood sugar is similar to that of sodas and other sugary drinks.
This applies to 100% unsweetened fruit juices, as well as types that contain added sugar. Fruit juices also contain fructose which can promote insulin resistance, obesity and heart disease. A much better alternative is to enjoy water with a lemon wedge.
11. French fries
Potatoes themselves are relatively high in carbohydrates. After peeling and frying in vegetable oil, potatoes can raise your blood sugar.