TEMPO.CO, Jakarta – Diabetes is a disease caused by high blood sugar levels which are the main source of energy for the cells of the human body. Uncontrolled high blood sugar levels can cause many serious problems, such as heart disease, kidney disease, blindness, and other complications.
The World Health Organization (WHO) defines diabetes as a chronic metabolic disorder with multietiology characterized by high levels of blood sugar inside the body. The implication is that people with diabetes will experience problems with the pancreas. The pancreas that works imperfectly is not able to produce enough insulin for the body.
Therefore, the body’s cells cannot process glucose properly. On this basis, diabetics are generally asked to avoid, even prohibited from eating foods with high sugar content. The following is a list of foods and drinks that people with diabetes or prediabetes should avoid Health Line.
Sweet drink with added sugar
Sugary drinks are the biggest taboo for diabetics because of their high levels of carbohydrates and fructose. To note, soft drinks contain approximately 38.5 grams of carbohydrates. As we know, carbohydrates have a great effect on blood sugar. This happens because the body processes carbohydrates by breaking them down into carbohydrates glucose which is absorbed into the bloodstream. Equal amounts of sweetened iced tea and lemonade each contain nearly 45 grams of carbohydrates.
In addition, this drink is loaded with fructose, which is very influential on insulin resistance and diabetes. What’s more, the high levels of fructose in sugary drinks can cause metabolic changes that increase belly fat and potentially harm cholesterol and triglyceride levels. To help control blood sugar levels and prevent the risk of disease, drink plain water or iced tea instead of sugary drinks.
Fatty foods
Artificial trans fats are not very good for the body. They are made by adding hydrogen to unsaturated fatty acids to make them more stable. Trans fats are found in margarine, peanut butter, creamer, and some frozen foods. In addition, food manufacturers often add it to biscuits and other baked goods to help extend the shelf life of the product. Although they do not directly increase blood sugar levels, trans fats are believed to contribute to increased inflammation, insulin resistance, and belly fat, as well as lower levels of HDL (good) cholesterol and impaired arterial function.
White bread, rice and pasta
White bread, rice, and pasta are foods that are high in carbohydrates. Bread, bagels, and other starchy foods have been shown to significantly increase blood sugar levels in people with type 1 and type 2 diabetes. These types of foods contain little fiber. Fiber helps slow the absorption of sugar into the bloodstream. Alternatively, choosing high-fiber whole foods can help reduce the blood sugar response.
Fruit flavored yogurt
Plain yogurt can be a good choice for diabetics. Flavored yogurt is usually made from nonfat or low-fat milk and is loaded with carbohydrates and sugar. In fact, 1 cup (245 grams) of fruit-flavoured yogurt can contain nearly 31 grams of sugar, meaning nearly 61 percent of its calories come from sugar. Choose whole milk yogurt that does not contain sugar to control diabetes and body health.
Sweet cereal
Despite the health claims on the box, most cereals are very well processed and contain far more carbohydrates than many people realize. In addition, cereals provide very little protein, a nutrient that can help you feel full while keeping your blood sugar levels stable during the day. In fact, some healthy breakfast cereals are not a good choice for people with diabetes.
For example, 56 grams of cereal granola contains 44 grams of carbohydrates, while peas contain 47 grams. What’s more, each provides no more than 7 grams of protein per serving. To keep blood sugar and hunger under control, a high-protein, low-carbohydrate breakfast is the best choice for diabetes and appetite control.
The following foods and drinks should be avoided by diabetics or prediabetes, as reported by Health Line.
Packaged coffee
Coffee does have several health benefits, including a reduced risk of diabetes. However, it is different with packaged coffee drinks which generally have a high creamer and sugar content. To keep blood sugar under control and prevent weight gain, choose plain coffee or espresso with creamer or no more than a tablespoon of sugar.
Honey and syrup
Below are the carb counts from a one-tablespoon serving of the popular sweetener:
-White sugar: 12.6 grams
-Honey: 17.3 grams
-Nektar agave: 16 grams
-Maple syrup: 13.4 grams
The best strategy is to avoid all forms of sugar and use low-carb natural sweeteners instead.
Dried fruit
Fruit is a source of several important vitamins and minerals, including vitamin C and potassium. When fruit is dried, the process results in a loss of water leading to higher concentrations of these nutrients. Unfortunately, the sugar content becomes more concentrated as well. One cup (151 grams) of grapes contains 27.3 grams of carbohydrates, including 1.4 grams of fiber.
In contrast, 1 cup (145 grams) of raisins contains 115 grams of carbohydrates, 5.4 of which come from fiber. Therefore, raisins contain four times more carbohydrates than grapes. Other types of dried fruit also have higher carbohydrates than fresh fruit.
Packaged snacks
Pretzels, biscuits, and other packaged foods are not good snack choices. These foods are usually made with refined flour and have very little nutritional intake, although they have a lot of fast-digesting carbohydrates that can quickly raise blood sugar. Here are the carb counts for a 1-ounce (28-gram) serving of some popular snacks:
-Salted biscuits: 20.7 grams of carbohydrates, including 0.78 grams of fiber
-Pretzels: 22.5 grams of carbohydrates, including 0.95 grams of fiber
-Graham crackers: 21.7 grams of carbohydrates, including 0.95 grams of fiber
Fruit juice
Although fruit juice is often considered a healthy drink, its effect on blood sugar is similar to that of soda and other sugary drinks. This applies to 100 percent unsweetened fruit juices as well as types that contain added sugar. In some cases, fruit juice is even higher in sugar and carbohydrates than soda.
Like sugar-sweetened beverages, fruit juices are loaded with fructose. Fructose promotes insulin resistance, obesity, and heart disease. A much better alternative is to enjoy water with a lemon wedge, which provides less than 1 gram of carbs and is nearly calorie-free.
French fries
Potatoes are famous for their relatively high carbohydrate content. One medium potato contains 34.8 grams of carbohydrates, of which 2.4 grams come from fiber. However, after being peeled and fried in vegetable oil, potatoes not only increase blood sugar. Fried foods have been shown to produce compounds that are not good for the body. These compounds can increase inflammation and a number of disease risks, such as triggering heart disease and cancer.
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