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Diabetes is a chronic condition that affects both elders and youngsters irrespective of their age, family background, etc. Type 1 and Type 2 diabetes are general classifications. Type 2 is commonly seen in elders whereas Type 1 targets youngsters, even kids.
Increased- Insulin levels and effects
● Raised insulin level causes salt & water retention, which raises blood pressure
● Reduces the immunity of the body
● In the case of females, ovaries of women could produce more testosterone that will lead to Polycystic ovarian syndrome
● Atherosclerosis risk will be higher that can lead to cardiac attack
● Increased Blood fat (VLDL) can occur due to increased insulin, which is a bad cholesterol
● Nerve damage and vision can be affected.
● And, finally, the raised and uncontrollable insulin levels lead to diabetes.
Besides medications, exercises, and other workouts, food i.e. the diet plays a key role in controlling and managing diabetes. A good diet is a key for diabetes reversal. Here, we list the foods that one should avoid with diabetes.
Foods to Avoid With Diabetes
Rule 1: Avoid High Glycemic Index Diet.
As a diabetic, you should stick to a diabetic meal plan recommended by a doctor. Eating limited sugar, limited sodium helps not only to improve sugar levels but also keep your blood pressure under control. A high glycemic diet causes the immediate release of sugar into the bloodstream. It thus causes high blood sugar spikes. It should be avoided with diabetes.
1. Trans Fats
Research says artificial trans fats are completely unhealthy. Hydrogen is added to unsaturated fatty acids to stabilize them. Thus, the creation process takes place. It is majorly found in creamers, margarine, spreads, peanut butter, muffins, and other bakery eatables. Trans fats especially extend the shelf life of eatables. It is linked with insulin resistance, increased inflammation, and cardiac problems decreased good cholesterol and damaged arterial function. If you see any product with the label " Partially hydrogenated", better avoid it.
2. Fruit Juice
Yes, fruit juices are healthy to maintain energy. But if you have diabetes you can take some fruit juices in limited amounts. Fruit juices have a high glycemic index value and it affects blood sugar levels immediately. Thus, avoid sodas, other sugary beverages. So, it is better to take unsweetened fruit juices or plain fruits. As sugar-sweetened beverages, fructose presents abundantly in fruit juice. Fructose might lead to cardiac problems and insulin resistance.
3. White Rice, White Bread, Pasta
White-colored items such as pasta, bread, and rice are rich in carbs and low in fibre. This combination will lead to high blood sugar levels. So, replacing low fibre food with high fibre items significantly decreases blood sugar levels. Many diabetics found reduced cholesterol with high fibre food and increased fibre helps in improving gut microbiota that help to promote insulin resistance.
4. Packed Snacks
Packed snacks are not healthy foods as refined flour is the main ingredient. And, presence of fast-digesting carbs rapidly increases blood sugar levels. It is advisable to eat nuts or low carbs vegetables between hunger pangs for managing diabetes efficiently.
5. Honey, Maple Syrup
Diabetics better avoid white sugar, cookies, and candies. High sugar spikes are seen in blood when other forms of sugar are used like honey, maple syrup, brown sugar, etc. Thus, avoid them if you have high blood sugar levels.
6. Dried Fruit
Lots of vitamins, minerals, and micronutrients are available in dried fruits as we know. When you dry fruits, loss of water occurs which leads to higher concentrations of such nutrients. Simultaneously, sugar levels also become more concentrated. While considering raisins, they contain carbs 4 times higher than grapes. Hence, dried fruits contain high carbs compared with fresh fruits. Nobody says that diabetics should not eat fruits, but they can stick to low-sugar fruits.
7. Processed Foods Items
Avoid or limit the usage of processed carbs, soda, or added sugar like cookies and candies. Due to these blood sugar levels increase quickly. The preservatives added in processed canned foods contain chemicals that can trigger blood sugar levels. Thus, avoid them.
Rule 2: Don’t Eat Excessive Carbs
For managing diabetes it is essential to control carbs in your diet. Our body turns carbohydrates into glucose after digestion. This causes blood sugar levels to go high. Thus, count your carbs for each meal. Excessive carbs can cause overweight and high blood sugar levels. Remember you can only take half of the daily calories from carbs. Any amount more than half would cause high blood sugar levels. Thus, if your daily calorie need is 1600, you should get 700 to 800 calories from carbs.
Avoid simple carbs as they have a high glycemic index. Simple carbs examples are: white bread, soft drinks, flour, white pasta, cereals, etc.
Rule 3: Avoid Poor Lifestyle, Smoking, and Alcohol
Obesity, bad lifestyle, stress, smoking and alcohol can increase the risks of diabetes complications like heart problems, kidney problems, nerve damage, eye damage, etc. Many chronic diabetics might experience diabetic neuropathy pain. Thus, it is essential to maintain a healthy weight, do regular exercises, quit smoking and alcohol consumption, have sufficient sleep, manage daily stress through yoga and meditation to control and manage Diabetes efficiently.
Always stick to meal planning tools such as glycemic index, carbs counts, and supports to manage your blood sugar levels. Intake of 30 grams of fibre, 20% of protein daily, and limiting cholesterol to 200 milligrams/day immensely supports you to manage your sugar level. For example: eating non-starchy veggies such as cauliflower, broccoli, and cabbage in abundance, eating low-carb fruits such as watermelon, blackberries, berries, peaches, unsaturated oils, such as olive, sunflower, and canola oil on moderate quantity, avocado, seeds, drinking unflavored,
plain, or sparkling water are considered good for diabetes reversal.
On the whole, keep your goals in avoiding liquid sugars, refined carbs, processed grains, and unhealthy fats. Eating them will lead to sudden and sharp sugar spikes and dips in b diabetes complications. Medication, lifestyle changes help in managing blood sugar levels and supports to reduce thlood glucose levels. By avoiding them, you can enhance insulin sensitivity that keeps you healthy with reduced risks of futuree risk of developing diabetes complications.
Adopting a healthy lifestyle and a good diet plan helps in stabilizing blood glucose levels that gradually leads to diabetes reversal. Stay happily saying “NO” to diabetes by learning more on the best diet plan, healthy lifestyle through an online diabetes reversal program by Breathe Well-Being.
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