Diabetes is a chronic disease characterized by high blood sugar levels due to insulin resistance. Diabetes cannot be cured. It's just that, there are various lifestyle changes that can help keep blood sugar levels under control. One of them is by avoiding some foods for diabetes.
Not everything we consume will significantly increase blood sugar levels, because every food and drink has varying levels of sugar or glucose. But an unhealthy diet can quickly increase blood sugar levels, especially if the food you eat is high in calories from simple carbohydrates and sugars.
List of foods that should be avoided by diabetics
The notion that people with diabetes must abstain from eating sweet foods is not entirely true. People with diabetes generally can still consume sweet foods and drinks or contain sugar as long as they don't increase blood sugar levels quickly.
The types of food recommended for consumption in large quantities are vegetables and fruits. Processed foods with sugar, fat and salt levels that are not too high can also be consumed occasionally.
However, the following types of foods and drinks should be avoided if you have diabetes:
1. Drink packaging
Especially soda or juice packaging. To find out how much sugar is contained in your drink, carefully examine the nutritional value information label listed on the packaging. Sugar in beverage packaging is labeled with the name carbohydrate.
Soft drinks can generally contain 38 grams of sugar per 350 ml. Some sweet drinks with fruit flavorings also usually use fructose sweeteners which are known to trigger insulin resistance, especially in diabetics and accumulation of fat in the stomach.
2. White bread, wheat flour paste, and rice
Bread, pasta, and white rice are the main sources of simple carbohydrates, with only very little fiber.
All three are not ideal food choices for diabetes, instead they are dangerous. Simple carbohydrates are very easily absorbed by the body and converted into blood sugar. What's more, the accumulation of simple carbohydrates can be sourced from other foods. Reducing and replacing rice with foods rich in fiber and protein is a safe way to reduce hunger while keeping diabetic blood sugar levels stable.
3. Foods rich in trans fat
Trans fats are mostly found in margarine, jam, and preserved foods. Although not directly raising blood sugar levels, trans fats can trigger insulin resistance and metabolic syndrome and risk factors for damage to blood vessels such as reducing HDL levels. Reducing the consumption of trans fat is needed in preventing blood vessel damage due to diabetes, especially those who are also at high risk of cardiovascular disease.
4. Dried fruit
Dried fruit is a snack from pieces of fruit that are preserved by reducing the water content.
Some types of fresh fruit generally have high sugar levels, but when faced with two choices between fresh fruit and dried fruit as food for diabetes, choose fresh fruit.
The dried fruit has a higher concentration of nutrients, but unfortunately the sugar content is also concentrated. Fresh fruit still has a more stable sugar concentration. In addition, choose fresh fruit with low sugar levels such as apples.
5. French fries
Even though it's delicious, fried potatoes are a food choice for bad diabetes. The combination of cooking oil and high carbohydrates from potatoes itself can increase blood sugar levels. One medium sized potato for example contains about 30 grams of carbohydrates. Frying potatoes can also trigger the formation of chemical components of aldehyde which can trigger the development of diabetes.
6. High carbohydrate packaged foods
For example various kinds of potato chips, biscuits, and breakfast cereals. Packaged foods are not ideal food choices for diabetes, because they tend to be high in carbohydrates from flour even though wheat has been added.
Packaged carbohydrates in general also tend to be higher than foods that are processed by cooking so that they can increase blood sugar levels quickly.
7. Honey, agave syrup, and maple syrup
Although it is often used as a substitute for granulated sugar, in reality these three "natural sugars" are not much better. In fact, the total carbohydrates from these alternative sweeteners can be much higher.
For example, one tablespoon of white sugar has 12.6 grams of glucose, but it turns out honey glucose levels are 17 grams, agave syrup is 16 grams, and maple syrup is 13 grams. Therefore, reducing sweetener consumption will be more effective than replacing sugar with all three.
8. Copy with topping
Unlike ordinary black coffee, a lot of the coffee sold at coffee shops generally contains more sugar because it is added with caramel, chocolate syrup or whipped cream. The same goes for the coffee cream that you mix yourself at home.
If you are a fan of coffee, it's better to just consume black coffee or espresso. Black coffee has been proven to reduce the risk of diabetes.
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