Ideally, diabetics must stay away from any food that leads to a spike in blood sugar level. This includes foods with a glycemic index of 50 or more. Most processed foods will fall into this category since they do not have the necessary fiber needed to balance their carbohydrate content.
Here are some foods that you should definitely avoid:
But coffee has loads of antioxidants?
True! Coffee is loaded with so many antioxidants that it is often referred to as the health drink. However, the problem with commercial coffee drinks is that they are loaded with too much sugar and fat. In fact, an actual serving of coffee at Starbucks is equivalent to five servings!
Now, it is possible to make your very own much friendlier version of coffee – however, a better option is to completely ditch the coffee and opt for tea instead.
Corn is a very high sugar vegetable and nachos chips are created from this vegetable. And as if this is not enough, they are loaded with salt and high in calories owing to their deep-fried nature. The high calorie content of nachos converts a single serving into a full meal!
JUICES AND JUICE DRINKS:
A number of juices contain added sugar in addition to the high sugar content from the fruit juice itself. The seeds and pulp are filtered out of the juice, leaving no fiber for healthy digestion. In fact, fruit drinks are considered as bad as sugary sodas since they load up a healthy diet with unnecessary sugar. In fact, a single serving of fruit juice is loaded with 31 gm of carbohydrates.
ROLLS AND PASTRIES:
The fresh smell of cinnamon, freshly glazed, topped with strawberries and nuts – pastries are difficult to resist, aren’t they. The high carbohydrate content is a result of 100% white flour loaded with white sugar.
But I make my pastries at home?
Well, the home-made versions are equally dangerous, even if your try and reduce the serving size in order to prevent sugar spikes.
Cookies come in the same category and many cookies are nothing but empty carbohydrate and fats. Home baked cookies can be made healthier using recipes with whole grains and high fiber, however, it must always be remembered that these are also not too great for a diabetic. You may have a home baked cookie occasionally in order to satisfy your sweet tooth.
You have probably always looked at your roasted turkey as the best food choice ever. It is however important to understand that the processed packaged version is loaded with extra salt and sugar in order to improve the taste. Try and cut your own meat in order to improve the taste and reduce the sugar and salt that you are consuming.
STORE BOUGHT SMOOTHIES:
Juices and smoothies are the latest health fad. These colorful drinks are however loaded with sugar and other additives that diminish the power of vitamins in your smoothie. Moreover, the market versions are served in extra-large packings which are typically five times the size of an actual serving.
While a homemade smoothie can help you meet around 90% of your nutritional requirements, the store-bought versions can run havoc on your health by causing a 200% spike in carbohydrate levels.
Most Chinese foods are cooked by frying in saturated fat and are loaded with high sugar sauces. The carbohydrate filled white rice is nothing but empty calories. Brown rice is considered as a healthy alternative, however, is still laden with carbohydrates. If you must eat Chinese, try and consume brown rice – as the fiber content in brown rice at least tries to compensate for the carbohydrate content. Also, try and cook your food at home using diabetic friendly sugar free sauces.
Those cheese laden burgers that you get at Mc Donald’s taste heavenly, but are loaded with carbohydrates, and added sodium, cholesterol and sugar. Plus, the size of the burger is around four to five times the recommended size which is enough to lead to a major blood sugar spike.
But I love my burgers!
Well, if you must have burgers, try to create your burger at home with freshly ground meat – trust me, it is not only going to be much healthier, but also super tastier.
BREAD AND PIZZA:
The crust of your store-bought pizza is loaded with refined flour, excess sugar, unwanted and unhealthy sodium and saturated fats. The meat used is processed using sugar and sodium along with other unhealthy additives. A full pizza can be as high as 900 calories. Top it with a few extras and you know you have exhausted more than half of your calorie requirement for the day! Pastas and commercial breads are equally bad owing to their high glycemic index. Choose a whole wheat option that may temper the carbohydrate content. However, it will still lead to blood sugar spikes and not fill you up for long.