9.4% of the population in the United States suffer from diabetes, a huge number that seems to be increasing year after year. It is also the seventh leading cause of death in the U.S. with millions not taking the condition seriously, resulting in more people being at risk of developing diabetes.
These alarming figures have proven that if this rapid trend continues, one in three people will have full blown diabetes by 2050. In combating this, the American Diabetes Association has noted that an effective nutrition plan will slow down the progression of diabetes and improve blood glucose, reduce the risk of high blood pressure and cholesterol and reduce body fat. Here’s the foods that should be avoided at all costs.
Just because they are vegetables doesn’t mean they are good for you. Canned vegetables are packed with sodium to ensure their shelf life and diabetes sufferers should be cutting down on their salt intake, not increasing it.
Buying fresh vegetables that go bad in a couple of days is the only way to consume these nutrients for a healthy diet. Even though many of the newer brand of canned vegetables that don’t have added salt, many of the important nutrients found in these vegetables are lost when they are stored for long periods of time.
White bread is high in starches and refined grains which are all round bad for those who suffer from diabetes. Refined grains are digested like sugar as they are processed through the body quickly.
Even though it doesn’t have sugar for the most part, white bread can cause blood glucose spikes which should be avoided as they are a danger for those with diabetes. White bread is low in fiber and other nutrients so it considered an unhealthy option when consuming carbohydrates.
Although having an alcoholic beverage to unwind doesn’t seem so detrimental to your health, people with diabetes should really avoid alcohol as much as possible. Alcohol is known for altering the body’s response to insulin and this is something that can have profound affect upon people with diabetes.
On top of the insulin levels, alcohol contains plenty of sugar, especially mixed drinks which use sugar and syrups to make them sweet. The change in levels of blood sugar can be very dangerous for those with type 1 diabetes.
When it comes to drinking smoothies, you may be thinking that you are getting your five-a-day in one go, but this is actually incorrect. Fruit contains plenty of natural sugars that can be good for the body, but when you buy smoothies, there is so much added sugar that goes into them to make them taste great.
Added sugar, syrup and yogurt can be bad for those who suffer from diabetes and they are much better off eating the fruit whole. The fiber that comes from a piece of fruit helps the body digest the sugar slowly.
Any heart association or health NGO will tell you that red meat can be very dangerous for your arteries and heart health. It is extremely high in saturated fats which can lead to cardiovascular disease and diabetes.
If you already have diabetes, the best thing to do is completely cut it out as the nitrates and nitrites in the meat increase insulin resistance and can have detrimental effect on the function of the pancreas too. It is much better to eat lean meats including chicken and turkey in favor of red meat.
Normal soda is incredibly bad for those who have diabetes and for those who don’t, they run the risk of contracting it by drinking these sugar-packed drinks. A 12-ounce can of soda has as much as 39 grams of sugar and these drinks can reduce the ability of diabetes sufferers to control their blood glucose.
Studies have found that sugar and sweetened beverages contribute to the fast progression of insulin resistance and prediabetes. Not only does it increase sugar levels, but the high calories in the drinks can make you gain weight without realizing it.
Who doesn’t love an ice cream here and there and although it doesn’t seem as unhealthy as eating candy, it is extremely bad for those with diabetes. It is high in fats and sugars with some brand containing more than 7 grams of fat and 14 grams of sugar for just half a cup of ice cream.
If you love ice cream and just can’t cut it out of your diet, there are plenty of healthy alternatives that are sold in grocery stores that are made with all natural ingredients and don’t contain sugar.
Fruit juice might seem like a great and delicious way to consume healthy fruits, but it happens to be loaded with added sugar, making it no more healthy than soda.
One 15.2-ounce bottle of Minute Maid Apple Juice contains 49 grams of sugar when the average male adult should not be consuming more than 37.5 grams in one day and females shouldn’t consume more than 25 grams. The way to consume juice is by getting it freshly squeezed with no added sugar and the only ingredient in the juice should be the fruit itself.
An obvious food to avoid when you have diabetes, candy should be avoided at all costs. Candy is just pure sugar and preservatives which wreck the way that insulin works within the body.
Diabetics want to keep their blood sugar levels as low as possible and candy causes a significant spike when it is consumed. If you cut out candy for a few weeks, you body and taste buds will adapt and you won’t crave as much sweetness afterwards.
White rice might seem like a healthier alternative to eating bread or fries, but it actually contains high levels of starch and can cause spikes in blood sugar. Refined carbohydrates should be avoided as much as possible as they are processed like sugar when digested in the body.
As an alternative, brown rice is much healthier as it has more fiber and does not result in blood sugar spikes. In addition, sushi rice contains even more sugar to give it that sweet and sticky texture so watch how much sushi you are eating.
While it may seem like a great way to get your nutrients, canned fruit is actually really bad for you. The fruit is packed in glucose and sugar to keep it from going bad and for people who suffer from diabetes, they need to avoid this.
Fruit cups have 15 grams of sugar and this is a huge amount of your daily intake that will cause a spike in blood sugar and throw your insulin levels out. Even though some fruit cups have labels that say no added sugar, they are sweetened with stevia which can still have up to 5 grams of sugar in it.
Coffee with cream and sugar
A plain espresso is next to zero calories and doesn’t contain any sugar or dairy, but when you start adding creamer and sugar not only the sugar levels rise significantly, so do the calories.
Many coffee shops load their coffee with cream and sugar to make a latte or cappuccino taste so much better and customers think that their coffee is still low in calories – it isn’t. People with diabetes should make their coffee at home instead to know exactly what goes into it, or simply stick with an espresso.
Fried foods are one of the worst things that a person with diabetes could eat. Not only does it lead to significant weight gain, but it also causes a massive spike in your blood sugar, something that these people need to control as much as possible.
Whether it is donuts and other fried desserts or french fries and potato chips, it all comes under the same bracket and should be avoided at all costs. Instead of deep frying, use an olive oil and bake in the oven instead. This is a much healthier alternative.
Biscuits and gravy
People in the south should listen up as one of the favorite foods is the guilty snack of biscuits and gravy, but it shouldn’t be a surprise that it is really bad for you. Many of the cities where biscuits and gravy are a regular on menus are the cities that tend to have higher levels of obesity.
The biscuits are made from refined flour which causes a spike in glucose levels and the gravy is often made from sausage which is high in saturated fats.
You might think you are getting protein and nutrients from the meat and vegetables in Chinese food, but for the most part, all of this food is fried or deep fried. Breaded chicken is very high in calories and the sauces which are doused over it are packed with MSG, preservatives, sugar and sodium.
Most chinese dishes are filled with salt, which makes them taste good, but it is terrible for your arteries and heart health. If you want to eat chinese food, it is much better to make it yourself.
Processed deli meat
Deli meat might seem low in calories, but on the same token it is absolutely packed with sodium and preservatives containing nitrates. Aside from causing high blood pressure, these nitrates have also been linked to cancers.
Eating a lot of deli meat will affect insulin levels and in turn, harm your body. The meats have been heavily linked to causing type 2 diabetes and those who suffer from the condition should substitute this by eating lean meat including chicken and turkey.
Eating frozen meals is an easy and effective way to eat a full meal when you don’t have time to prepare one, nor the means to go out for a meal. However, these cheap frozen meals could be doing you a lot more harm than good.
They are actually very high in sodium and fat which makes them an unhealthy choice for any individual, but for those with diabetes the effects are even worse. The sodium can cause an increase in your blood pressure and affect you insulin levels which need to be monitored.
For those who don’t drink enough water, flavored water seems like a great way to stay hydrated throughout the day without consuming unhealthy sodas, but they really aren’t good for you.
Many of these water brands were disguised as healthy before companies had to come clean about how they are not good for the body. Brands including VitaminWater have as much as 32 grams of sugar in them, more than the recommended daily intake. Instead, choose flavored water without sugar.
While pizza is known not to be the healthiest of meals, it can be doing much more damage than you’d think. The white dough and full-fat cheese provides no nutrients, not to mention how much sodium is packed into the dough, the cheese and tomato sauce, and this is without any toppings.
Not only will it harm your heart health, but it will also increase your blood pressure. If you are craving a slice, go for a thin-crust option with more tomato sauce and veggies than a thick cheese topping.