People with Diabetes Must Keep a Watchful Eye on These Foods

15. French Fries How often have you been asked, “Would you like fries with that?” Probably more than you can count, especially if you drive-thru or… Trista - March 29, 2022

15. French Fries

How often have you been asked, “Would you like fries with that?” Probably more than you can count, especially if you drive-thru or dine out regularly. However, people with diabetes should be careful with how many fries they consume, if any. That’s because French fries are potatoes. These starchy vegetables are naturally high in carbohydrates that raise blood sugar levels quickly. Although potatoes are technically a vegetable, they are probably one of the most unhealthy choices you have. When compared to other ones, they have a low fiber-to-carbohydrate ratio. They contain a ton of carbs and are also in the medium to high glycemic index range.

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14. Soda Pop

Do you love drinking soft drinks? Everyone should know that soda is not a healthy choice of beverage for anyone, especially for those who have diabetes. The alternative to regular soda would be the choice of diet soda. However, when drinking diet soda, make sure you are still drinking enough water throughout the day. Those who have switched to diet pop may find themselves drinking more of the diet soda and not enough water. Although you are cutting out these carbs from your daily consumption, please understand that diet pop is not a replacement for water. People with diabetes should avoid drinking any pop, diet or not.

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13. Iced Coffee

Iced coffee makes it to the list of foods to avoid if you have diabetes. Why? Because although black coffee may have health benefits, it becomes a lot less healthy when you add sugar and creamer. Too much sugar in the blood can lead to weight gain over time, and it’s possible to develop diabetes. Studies prove that caffeine affects insulin responses, making insulin take more time to kick in. Caffeine increases your body’s resistance to insulin and contains chloroform. As a result, drinking iced coffee can spike your blood sugar level, causing additional complications from your diabetes. Keep reading for more food and drinks you should avoid, or at least consume in moderation, if you have diabetes.

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12. White Rice

Although rice is a good staple for a fulfilling meal, it’s good to know that it’s also rich in carbohydrates and can have a high glycemic index score. If you have diabetes, you may think you should skip it altogether for dinner, but that isn’t always the case. You can still enjoy rice if you have diabetes, just make sure you don’t eat it too frequently and only consume small portions of it at a time. There are healthier types of rice than just white rice. If you want to try something different from rice, there are alternatives, such as rolled and steel cut oats, bulgur, millet, quinoa, barley, and buckwheat, all of which have low GI scores.

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11. Butter

Although butter doesn’t have tons of carbohydrates like many of the other foods on this list, it’s something that you shouldn’t overlook when consuming it. Although people with diabetes don’t need to avoid butter entirely, you should still consume it in moderation. This advice goes for anyone, not just those with diabetes. If you have diabetes or have a family history of the disease, stick to unsalted butter when cooking. Furthermore, know that butter/olive oil can be an excellent alternative for reducing saturated fat intake while keeping that buttery taste in your food. Keep reading for the top ten foods people with diabetes should avoid.

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10. Non-Dairy Milk

Even dairy milk has carbohydrates in every serving, but it’s a carb with a low glycemic index. However, this isn’t always true for non-dairy milk. With oat milk trending, it’s good to keep in mind that it’s very high in sugar and has a GI of about 86% as high as straight glucose. You can turn to substitutes if you have diabetes, such as unsweetened soy. Thanks to its higher protein levels and lower sugar levels, it tends to be the least likely to spike your blood sugar levels.

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9. Sugar Candy

Diabetes or not, about 90% of your diet should focus on healthy foods like vegetables, beans, whole grains, fruits, poultry, and fish. There is wiggle room even in a healthy diet for treats like candy, whether you have diabetes or not. Because candy treats affect your blood sugar, it’s important to focus on portion control and moderation when you select these foods. So yes, it is okay to eat treats, even when you have diabetes, but you must be mindful when doing so. Consider the carbohydrates and calories in what you are consuming, so you don’t have too much.

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8. Deep-Fried Foods

During a large, long-term study, experts revealed that people who eat many fried foods might have a higher risk of type 2 diabetes and heart disease. That is especially true if there is a family history of either condition. You are at the greatest risk when you eat fried foods at a restaurant where the frying oil may not be fresh. Why? Because with each use, the oil becomes more degraded and absorbs more into the food, contributing to high cholesterol, weight gain, and higher blood pressure. These are all risk factors for type 2 diabetes and heart disease. Remember, deep-friend foods aren’t just chicken and French fries, either, but could be some of your favorite snacks like donuts.

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7. Tomato Sauce

You may not think about it, even as a person with diabetes, but tomato sauce contains many hidden sugars and salts. It becomes a problem when people use too much of it or put it on everything they are consuming, so if you are going to eat any, make sure it’s in small amounts. When using it in a recipe, keep in mind how much you are putting into it so that you aren’t adding more on top before eating it. However, whole tomatoes are a healthy option for people with diabetes because they contain an antioxidant called lycopene, which prevents cells from damage. Experts recommend eating a whole tomato instead of using it as a sauce or ketchup.

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6. Grilled Meat

Here is another type of meat to avoid if you have diabetes. Do you like meat cooked over an open flame or with a high-temperature cooking method, such as grilling, barbecuing, roasting, or broiling? This type of meat is associated with an increased risk of type 2 diabetes, according to a study published online in Diabetes Care. Of course, this varies from person to person, depending on your weight and body mass index. It also depends on how often you consume chicken and red meats weekly. It’s best to eat small portions of red meat or chicken prepared weekly, especially if you have diabetes or are prone to it.

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5. Frozen Yogurt

Because people consider frozen yogurt a treat, it’s best only to consume it in moderation if you have diabetes. Even though it sounds so healthy, especially since it’s yogurt, you would think it’d be a more nutritious snack. It may be similar to ice cream in some respects, but it doesn’t have cream, making it lower in calories and fat than regular ice cream. There are options, such as low-fat and nonfat frozen yogurts, you can choose from. However, they may have equal or slightly lower calorie counts than regular fro-yo and comparable amounts of sugar. So, if you have diabetes, be careful not to overeat frozen yogurt.

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4. Instant Noodles

Whether you are in college, living on a budget, or just looking for a quick and easy snack or small meal, Maggi seems to be the best choice. Like many kinds of pasta and instant noodles, Maggi has lots of carbohydrates, sugars, high sodium, preservatives, etc. All these together make up a not-so-healthy snack choice. Even if you don’t have diabetes, it’s best to avoid instant noodles. Furthermore, you should especially stay away if you are someone with diabetes or pre-diabetes, as they have a high chance of increasing blood glucose levels rapidly. Keep reading for the top foods people with diabetes should avoid.

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3. Pickles

Pickles: from the juice to the smell, you either love them or hate them. Even though pickles are originally cucumbers that don’t contain carbohydrates, remember that they soak in a juice, giving them that pickled flavor. Certain pickles, such as dill pickles, are exceptionally high in sodium due to the brine they soak in, which is harmful in large amounts. However, the vinegar in commercially prepared pickle juice may help lower blood sugar levels. Pickles and olives are rich in healthy fats, so it’s not all bad news for people who have diabetes and love pickles.

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2. Honey

Did you know that people with diabetes should avoid honey? Although honey is sweet and a popular topping, it’s not very healthy for those who have diabetes. Why? Because honey can cause blood sugar spikes. The same goes for agave nectar and maple syrup, even though they are “natural sugars.” Although these sweeteners aren’t highly processed like other sweet treats, they contain at least as many carbs as white sugar; most even have more. When you want to add a little bit of sweetness to something you are consuming, it’s best to avoid all forms of sugar and use natural low-carb sweeteners instead.

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1. Fruit Juice

Although you may consider this option a healthy beverage, fruit juice affects blood sugar similar to sodas and other sugary drinks. This rule doesn’t just go for liquids containing added sugar but unsweetened 100% fruit juice. Some fruit juice is actually even higher in carbs and sugar than soda pop. Fruit juice has vast amounts of fructose, which drives insulin resistance, heart disease, and obesity. An alternative to something more than just a glass of plain water, but better than juice, is to add a lemon wedge to your water. A lemon wedge has less than one carb and is virtually calorie-free. It also adds a little bit of flavor to a rather bland drink, without the consequences, especially for those who have diabetes.

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