Diabetes can make you cut down or avoid certain food items to maintain blood sugar levels. It is so true that when you are diabetic, there are some food items that you must avoid. Foods with excessive sugar and high carbs must be avoided, which has potential to spike the sugar levels. A lot of readers keep asking girls about which are those foods, that we should take when you’re diabetic.
The common symptoms of type 2 diabetes include frequent urination, high blood sugar, dizziness, headache and mood changes due to hypoglycemia or low blood sugar levels.
List of Indian Foods Item To Avoid In Diabetes
1. White Bread
White bread as in the white sandwich bread, that we also include in our breakfast is high in carbohydrates. Even in India, use of white bread is extremely common. It is a refined grain and not a whole grain, therefore when it is eaten, it has this tendency to increase the blood sugar levels due to its high glycemic index. You can replace your white bread with the whole grain breads.
2. French Fries
Potatoes are high in carbs and when these are fried as in french fries,they can be a complete NO food when you have diabetes. Fried foods or french fries are high in fats and carbohydrates which is a deadly combination when you are already diabetic. It increases your blood sugar levels and keeps it elevated for a lot longer.
3. White Rice
White rice is a high carb food item. They are known to significantly raise the blood sugar level in people who have Type 1 and type 2 diabetes. This is why white rice should be cut down or should be taken in low amount.
Pasta is made from refined flour, which is also known to increase the blood sugar level in Diabetic people. So such types of food products have the greatest effect, when you are already fighting diabetes. High carb meals not just raises blood sugar levels but also decreases the brain functioning in people with type 2 diabetes.
5. Sauce and Ketchup
A lot of us would like to add sauce to our snacks and that can be done everyday. Use of sauces and ketchup is a very common thing that we do while snacking. But make sure that, when you have diabetes you take less of sauce and other similar products. They have large amount of Carbohydrates (sugars), calories and are high in sodium.
6. Grilled Meat
You may like grilled meat but these burnt meats are high in glycation end products which causes insulin resistance. And you know that when that happens, it can be worst in case of Type 2 diabetes.
7. Soda Drinks
Soda contains high sugar. It rapidly gets absorbed in the body and signals the release of insulin. This is a major problem with people having diabetes as they already have insulin resistance. Therefore, cut down or entirely stay away from soda or aerated drinks.
8. Artificial Sweeteners
You may have come across the advertisement that tells you that the artificial sweeteners, do not contain any sugary substances. In fact, they are not suitable for diabetic people. Artificial sweeteners can have more sugar then the normal table sugar. They also have low calorie count this is why people gets attracted towards them.
9. Dried Fruits
Dried fruits like dried apricots blackcurrants, raisins and many other are rich in nutrients, fibres and so many vitamins, that they are also known as power foods but don’t be ignorant that when you have diabetes they are simply not for you. Because, they contain 30 to 70 grams of carbohydrates in just a small serving of dried fruits.
10. Orange Juice
Vitamin C is good for your body and is a natural antioxidant. It is a super nutrient which you would like to have in the morning but an average glass of orange juice gives you 35 grams of sugar which is a lot for your body to increase the blood sugar levels.
Muffin tastes good and are so, delicious looking that it can get hard to resist but not when one has diabetes. They are rich in fats, Carbohydrate and sugar that can be highly delicious for your taste buds but for diabetes, they can spike up your blood glucose levels. Therefore stay away from these.
12. Cereal Bars
A lot of people are relying on cereal based bars like granola bars. They are also known as a substitute for your breakfast, when you are in a rush and have skipped the breakfast. Even for small kids, these bars quite recommended by a lot of people. But do you know that, in just 30 grams of cereal bar, you get 15 grams of sugar.
13. Flavored Yoghurt
Yoghurt which is commonly known as curd in India, is great food when you have diabetes. But when yogurt is flavored and sweetened, it gets filled with high carbs and sugars.
14. Potato Chips
Just like the french fries are rich in carbohydrates, lots of salt and fat gets loaded with those when they are fried. This can be a complete disaster for diabetic people as such foods increases the blood sugar levels like anything. They are one of the worst foods to have when you have Diabetes.
15. Vegetable Oil
Vegetable oils are hydrogenated oils, which are a form of trans fats and they are the most commonly used cooking oils in India. Vegetable oils like soybean oil, palm oil, mustard oil, Rice bran oil and some other are known to elevate the blood sugar levels. Therefore, you must consider cooking your everyday food in oils like extra virgin olive oil, avocado oil or even grapeseed oil.
16. Biscuits and Cookies
Biscuits are made of wheat flour or the white flour. They are rich in saturated fats which can lead to serious high sugar level in your blood and has also been linked with cancer and obesity. As they are loaded with too many trans fats, it is a better to avoid them all together.
17. Instant Noodle
You might have taste buds for noodles like the commonly found brands in India. They are nothing but just the refined carbohydrates, but they also contain a lot of sodium along with other substances not so health friendly elements. It can raise blood sugar levels instantly and diabetic people should avoid them completely.
18. Jams And Jellies
Jams and Jellies are basically for kids and younger people. But if you are diabetic then you should ignore jams and jellies even, if you really love them. They are sugary substitute and refined carbohydrates therefore, it will add more sugar to your body and doesn’t give much of the nutrition at all.
Honey contains sugar substances which are rich in carbohydrates. When you have diabetes you should not take Honey or even the dishes which have got honey in them, should be avoided. It raises the blood sugar levels and avoid situation of worsening the diabetic condition.
Popcorns are loaded with salt and are rich in carbohydrates. The trans fats rich popcorns should be prevented when you are a diabetic patient. Having popcorns can instantly alleviate the blood sugar levels.
21. Ice Creams
Ice cream is sugar and carbohydrates with fatty acids. 1 cup serving of ice cream can give you around 50 grams of sugar and only 90% of the calories are from sugar in ice-cream. This is why people with diabetes should refrain from having ice creams. Not just that, it is also makes you gain weight.
Your body needs carbohydrates, fats and proteins for the needed energy, but as the carbohydrates gets converted to sugar, taking carbohydrate rich meals can spike up blood sugar.
However, if you’re taking fibre rich diet, then it doesn’t raise your blood sugar levels like the way carbohydrates do. You should take diet that is high in proteins and fibres.
Maintaining or having low carbohydrate diet will help you in preventing blood sugar spikes and maintains the steady sugar levels. Therefore, it will reduce the risk of diabetes related complications.
Diabetes is a condition that can only be kept under check but can’t be reverted back. Therefore, getting health insurance plans is crucial, as you never know when an unforeseen medical condition arises. In my other blog, I wrote this article on the best health insurance plans in India, which you can take a look.