Diabetes is a chronic disease prevalent not only among adults but also in children. If diabetes is not controlled or checked appropriately, it could lead to some serious complications such as heart disease, kidney disease, and blindness.
Therefore, it is very important to eat only a certain kind of food especially if you are suffering from diabetes. And fortunately, if you are not, you have to stop eating food to avoid diabetes, especially when it comes to your blood sugar and insulin levels.
What is the role of carbohydrates in your diet if you have diabetes?
The three most important parts of your diet include the macronutrients carbohydrates, proteins, and fats. Out of these three, when carbohydrates are recycled, they are broken down into sugar or glucose and then absorbed into the bloodstream.
If you are consuming food products that have a high content of carbohydrates, your risk of getting diabetes in the future is surely increased due to the spike in blood sugar levels. High levels of blood sugar can harm the nerves and blood vessels of your body. If the blood sugar levels are not controlled, then it might lead to some serious conditions such as kidney disease and heart disease.
Carbohydrates include starch, sugar, and fibers. Fibers, however, are not digested but absorbed into the body, therefore, they are relatively safer than other forms of carbohydrates. Under such circumstances, it is essential to opt for a low-carb diet, such as a keto diet.
If you are consuming food that is high in carbohydrate content, you are not only increasing the levels of your blood sugar in your body but there will also be a deterioration in brain function and other cognitive abilities.
Here are some foods to prevent diabetes in the future.
5 Foods to avoid diabetes
1. Beverages with high sugar
Even if you are suffering from diabetes or not, beverages with high sugar content are the most dangerous drinks you can ever have. Sugar-rich beverages have high carbohydrate content; for instance, a can of cola has approximately 40 grams of carbohydrates.
Similarly, sweetened ice tea and lemonade contain approximately 50 grams of carbohydrates. This high sugar content is due to the presence of fructose which is magnified by the lack of insulin production in the body, which aggravates the situation of diabetes.
Under such situations, there is also an increase in the risk of other related conditions such as fatty liver disease.
Apart from aggravating the situation of diabetes, high sugary drinks can increase your weight and belly fat, and increase your bad cholesterol levels. To control the situation and bring the levels of blood sugar in check, you need to consume more water and club soda.
2. Artificial trans fat
Although more research is required in this area to establish a firm relationship between trans fat and lack of insulin production in the body, the link is clear as it leads to a spike in inflammation, reduction in insulin production in the body, and low levels of good cholesterol.
Trans fat is generally the result of unsaturated fatty acids mixed with hydrogen, which, more often than not, are found in margarines, peanut butter, and frozen dinner. In addition to these food products, trans fat is added in crackers, muffins, and other baked products by the manufacturer.
This situation is more concerning in the people who are suffering from diabetes due to the increased risk of heart disease.
3. White bread and pasta
White bread, rice, and pasta are extremely processed foods that have high carbohydrate content. Eating such types of foods has led to an increase in the blood sugar levels of people who are suffering from type 1 and type 2 diabetes.
Even when it comes to gluten-free kinds of pasta, the levels of blood sugar were observed to increase significantly. Therefore, gluten-free or not, it is very necessary to stop eating or reduce the consumption of them significantly to prevent diabetes.
If possible, try consuming more fiber as it reduces the process of absorption of sugar into the bloodstream. This can help you to reduce the levels of your blood sugar significantly, which can be a boon to people suffering from diabetes.
4. Fruit-flavored yogurt
The fruit-flavored yogurt contains low or non-fat milk and high carbohydrate and sugar content. Be that as it may, people also consider frozen yoghurt to be a good substitute for these fruit-flavored varieties. However, they cannot be more wrong, as frozen yogurt contains more sugar than ice cream.
Therefore, instead of choosing the types of yogurt which can lead to a spike in the levels of your blood sugar and insulin, it is very essential to consume plain whole milk yogurt which helps in controlling your weight and maintains a healthy gut.
5. Flavoured coffee
Coffee is considered to be healthy for diabetes due to its several health benefits. However, coffee which is made by adding some flavors to it, is high in carbohydrate content, which leads to weight gain.
You may think that you can have this one flavored coffee drink and not eat anything thereafter. However, our brains have been wired extremely differently. A human brain does not process the liquid and the solid food similarly.
Therefore, if you think that drinking a cold beverage such as a flavored coffee drink can be compensated by only one meal, then you are wrong. It leads to higher blood sugar levels in your body.
To control the levels of your blood sugar and keep a check on your weight, just order a plain coffee or an espresso with one or two tablespoons of cream.
Always keeping a check on what you eat and how much you eat can be very frustrating and difficult. Some days you just feel like eating what you like. However, you need to control this urge especially when you are suffering from diabetes.
The key here is to stop eating foods to avoid diabetes, which is already mentioned above. Stick to it and if things do not seem to get better, you might need to consult your doctor regarding it.