Having a healthy diet that includes fruits, whole grains, vegetables, low-fat dairy, salmon and other fishes which are good for heart health is AL good for individuals who are trying to prevent diabetes.
However, for those who are already living with diabetes or are at a high risk of being diagnosed with diabetes, it is not enough to just pick the right foods in your diet.
you also have to avoid certain foods which can lead to an unhealthy increase in your blood sugar and cause other problems in your body.
If you pick a healthy diet to help prevent or contain diabetes, you are also likely to lose weight as losing weight helps prevent a rise in your blood sugar.
Here are the 10 worst foods to avoid if you do not want to be associated with unhealthy weight gain and diabetes;
Avoid Food with Excess Sugar:
Some foods are filled with processed sugar like most desserts and candies.
These are low-quality carbohydrates and they are very harmful to your health. They have no nutritional value and they can lead to an unprecedented increase in your blood sugar.
They also cause weight loss and other complications. Instead of taking in that much sugar, you should consider taking fruits with a delicious taste like berries, oranges, and apples.
They contain high-quality carbohydrates.
Opt for flavoured Seltzer instead of Fruit Juice:
You may be a bit confused by this, but whole fruits and fruit juices aren’t the same. Whole fruits are healthy carbohydrates but fruit juices are something else.
People with a risk of diabetes should avoid taking any type of fruit juice.
These juices have a concentrated amount of fruit sugar which is harmful to the body of a diabetic patient.
Also, you don’t get a full stomach when you drink fruit juice as opposed to when you eat whole fruits.
It is much better for you to opt for drinks with much fewer calories than fruit juices like seltzer or cucumber water.
You should Eat more Fresh Fruits instead of Dried Fruits:
While there are benefits to dried fruits like their increased Fibre content, the dehydration process removes all the water and this means you can eat more than you normally should.
Hence, you may add some weight which is what you have been trying to prevent in the first place. It is better to opt for other whole fruits that are also rich in fiber.
People eat avocados for different reasons, while some eat them to lose weight, others eat them for better skin complexion among other reasons.
However, it is much better if you add Avocados to your daily diet and watch how well your health will improve. Therefore check below to
You should opt for Whole Grains instead of White Carbs:
White Carbs are very similar to sugar when your body starts its digestion process, they lead to an increased glucose level and this could cause diabetes.
You should replace all your brown carbs with whole grains like brown rice, and grain bread as they make the carbs break down more slowly and also maintain your sugar level.
You should always take Low-Fat Dairy instead of full-Fat Dairy:
It may not be news to you that dairy products can raise your low-density lipoprotein cholesterol levels and can also cause heart diseases.
They also cause problems for people who are at risk of diabetes as studies have shown. Eating high diets of saturated fat can make your insulin resistance worse.
You have to do everything you can to avoid full-fat dairy products like cream, full-fat yogurt, cream cheese, and others.
Take lean proteins over cuts of Meat with High-Fat Value:
People who are at risk or suffering from diabetes should put a very strict limit on what type of fats they eat and possibly avoid them together.
The high fat composition in meat can cause body inflammation and fatal heart diseases to anyone.
You have to Reduce your Intake of Baked Foods and Snacks:
They contain a lot of sugar for starters and sodium. They also contain preservatives that may be harmful to your health.
Also, these snacks have an unhealthy amount of fat and this can increase your LDL cholesterol and put you at higher risk of developing heart disease.
They are much more dangerous than taking in saturated fats.
Avoid Eating Oily and Breaded Fried Foods:
Many people especially in the US love French fries and fried chicken. However, if the affairs of your health are at risk it would be in your best interests if you drop those cravings.
Fried foods take up a whole lot of oil and this means they are loaded with extra fats and calories. Also, they are covered in breading which makes matters worse.
Do not Drink Alcohol:
It is important for you to always check with your doctor if it is safe for you to take anything that may prove detrimental to your health, this includes alcohol. Alcohol spikes your blood sugar levels very high.
There are quite a lot of sugar components in alcohol so it is very unhealthy for you if you are at risk of diabetes.
Medications for diabetes are processed through the liver and alcohol too. Alcohol can limit your recovery and even worsen the situation if you are not careful.
It is better and healthier if you take diet soda or rum which is a hard liquor that doesn’t contain any carbs.
It is Important that you Avoid those Sweeteners that can Worsen your Blood Sugar Levels:
Natural sweeteners are not necessarily all good. The body doesn’t quite differentiate the sugars and treats them all as one.
All types of sweeteners can still cause an increment in your blood sugar level.
For your own health, it is important that you reduce your intake of sweeteners.
You don’t necessarily have to panic if you are at risk of diabetes as you have all the solutions in your hands, all you need is patience and perseverance.
However, it is in your best interest that you avoid everything listed or take them in much smaller proportions.