Every meal counts when you’re living with diabetes. Some foods fuel you with energy, others fuel blood sugar spikes. In the long run, it’s not just about cutting things out, it’s also about finding healthier alternatives. Explore these 10 foods to avoid and the healthy swaps that can make all the difference.
10. Store-Bought Salad Dressings
Store-bought dressings don’t just ruin salad, but also your diabetic diet. Sadly, these dressings have refined oils, high fructose syrup, and excessive salt, which are the exact things you should be avoiding. The best alternative would be to make your own dressing using olive oil, herbs, balsamic vinegar, and mustard. You can also try looking for a sugar-free dressing option.
9. White Chocolate
Not all chocolates are equal, and white chocolate has the highest sugar content out there. This means it could cause a more significant spike in your blood sugar level. The good thing here is you don’t have to forgo chocolates at all; a healthier swap would be dark chocolate. The higher the cocoa content the better. Options with 70% cocoa are a good starting point.
8. White Bread
Refined starches like white bread act a lot like sugar when the body digests them, so it’s a no-no for people with diabetes. White bread also has a high GI rating, causing blood sugar levels to rapidly increase. For a healthier alternative, go with whole wheat or whole grain bread. Low-carb bread made with almond or coconut flour can be a great option too.
7. Potato Chips
Fried potatoes or potato chips have high amounts of unhealthy fats, which don’t just cause blood sugar spikes but also lower your HDL (good) cholesterol. However, this doesn’t mean you can’t enjoy some potatoes every now and then. Choose low-GI potato varieties like Nicola and Carisma, and as much as possible, stick to boiling, steaming, or baking them.
6. Processed Meats
Yes, we’re talking about deli meats, hot dogs, and sausages. These processed meats have preservatives and nitrates that could damage the cells in your pancreas, which is responsible for producing insulin. And without enough insulin, blood sugar levels could rise dangerously. The alternative? Turkey or chicken breast in moderation, or plant-based proteins like tofu and tempeh.
5. Full-Fat Dairy
Milk can have a medium to high GI score because it contains natural sugars in the form of lactose. When turned into a milkshake, run…you don’t want all those added sugar to mess with your blood glucose! Meanwhile, full-fat cheeses have saturated fats that could contribute to insulin resistance. As an alternative, go for almond or soy for milk and vegan for creams.
4. Ice Cream
Just how much sugar can you find in ice cream? Well, that varies depending on the ingredients used, but to make it simple, the added sugar can add up to what’s already contained in the milk and possibly the fruit (if the ice cream is fruit-flavored). To manage your blood sugar levels better, opt for an ice cream sweetened with stevia or monk fruit. Chia pudding could be equally satisfying, too!
3. Fried Foods
Fried foods contribute to weight gain, which, in turn, could make it hard to manage blood sugar. And let’s not forget that eating too much fried foods also increases your risk of heart disease. Make the smart, healthy choice of baking, grilling, or air-frying your food. Instead of french fries, go for sweet potato fries; instead of fried chicken, enjoy a grilled one infused with herbs!
2. Sugary Pastries
Most pastries, including donuts, cinnamon swirls, and cookies, are loaded with refined sugar that’s rapidly absorbed by the bloodstream, causing a spike in blood glucose levels. But it’s not just about the sugar, because these pastries also have little to no nutritional value. You’ll be better off with fresh fruits for snacks like strawberries, pears, and cherries.
1. Regular White Pasta
White pasta is a high-carb food and similar to white bread, it’s made with refined flour. It’s also easily digested, making you want to eat more. With so many pasta options when you dine in at restaurants, it can be difficult to stay away from this kind of food. What you can do is become a little more meticulous and choose whole wheat, chickpea, or zucchini pasta if possible. Other times, portion control will be your best friend.