Foods and drinks to avoid with diabetes
Diabetes impairs the ability to metabolize blood sugar, also called blood glucose. Approximately 11% of Americans currently have type 1 or type 2 diabetes.
A healthy, well-balanced diet can aid many diabetics in managing their symptoms and lowering their risk of complications. Carbohydrates are an essential energy source. However, this macronutrient has the greatest impact on a person's blood sugar or blood glucose levels.
The Centers for Disease Control and Prevention (CDC) suggest that diabetics consume approximately 50 percent of their daily calories from carbohydrates. Including the same quantity of carbohydrates in every meal can help maintain stable blood sugar levels.
Starch, sugar, and fiber are the three primary types of carbohydrates found in foods. Because the body converts starches and carbohydrates into glucose, these foods pose the greatest difficulty for diabetics.
Before reaching our platters, refined carbs or refined starches are broken down through processing. Consequently, the body rapidly processes the carbohydrates and converts them into glucose. This causes an increase in blood sugar, which may cause a person to feel famished shortly after a meal.
For individuals with diabetes or at risk of developing the disease, sources of carbohydrates to limit include white rice and anything prepared with only white flour, such as white bread, white pasta, certain cereals, some crackers, and many baked goods.
Sugary foods are predominantly composed of sugar and poor-quality carbohydrates. Frequently, they have little to no nutritional value and can cause sharp glucose surges. Sugar can also contribute to weight gain, heart disease risk, and stroke risk.
Sugar-rich foods typically include baked products such as donuts, croissants, cakes, and cookies, as well as pizza dough. Many sauces and condiments, agave nectar and other sweeteners, maple syrup and other syrups, confectionery bars, and prepackaged fruit-flavored yogurts are additional sources of sugar.
Therefore, it is advisable to avoid packaged or processed foods with unfamiliar constituents and to choose whole, unprocessed foods whenever possible.
Individuals with diabetes should exercise caution when consuming dried fruit, prepackaged juices, and fruit salad, as these foods frequently contain added sugar.
Protein aids in tissue formation, maintenance, and replacement. Proteins make up our organs, musculature, and immune systems. The body can convert protein to sugar, but the process is less efficient than the breakdown of carbohydrates.
The optimal protein sources for diabetics are largely determined by the amount of fat and carbohydrates they contain. When protein-rich foods are also high in fat, they can cause weight gain and cholesterol levels to rise.
Even modest consumption of red meat, such as beef, pork, or lamb, may increase the risk of developing diabetes. Additionally, individuals with diabetes should consider avoiding or limiting their consumption of breaded, fried, and high-sodium meats, processed meats such as bacon, hot dogs, and deli meats, ribs and other fatty cuts of meat, poultry with the skin on, and deep-fried fish.
Typically, processed meats are elevated in sodium or salt. Those with hypertension should also be particularly cautious and limit their sodium consumption to no more than 2,300 milligrams per day.
The key to healthy eating is selecting nutritious foods from each dietary group. It is essential to prioritize the recommended macronutrients and avoid highly processed foods that are high in sugar, sodium, and fat.
A diabetes educator or registered dietitian can assist in developing an individualized healthy dietary plan. They can provide recommendations regarding what to eat, how much to eat, and when to consume meals and refreshments. They base these recommendations on the individual's weight, level of activity, treatment plan, and blood glucose targets.
資料來源：Alina Sharon & Hannah Nichols (2022), “Foods and drinks to avoid with diabetes”. Medical News Today. https://www.medicalnewstoday.com/articles/317718.