Foods Diabetics should avoid

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Foods Diabetics should avoid

Foods Diabetics should avoid are foods that contain high amounts of sugar, fat, sodium, carbs or calories.

These foods are harmful for diabetics as they pose the risk of increasing levels of blood sugar, cholesterol, blood pressure etc. They also have adverse impact on body weight and heart health.

Let us have a closer look at some common foods diabetics should avoid and their alternatives.

As a general rule, we believe that if you see something that you really love to eat, you can eat it. You do not have to keep your hands off it just because you are diabetic. You can always eat your favourite foods but in limited quantity only.

But there are some foods which are not good for anyone whether a diabetic or not. These are foods that are high in salt, sugar and fat or calories.

Biscuits

Biscuits are bad for diabetics as they are high in starch, saturated fat, salt and calories.

As biscuits raise blood sugar levels and make you gain weight, they are one of the foods diabetics should avoid.

As an alternative diabetics can eat light and thin crackers.

Fried battered fish

Fried Battered Fish is also bad for diabetics.

Fish is generally a good food for many people. But fish that is coated in batter and fried is not ideal for diabetics.

This is because of the high levels of fat and calories in fried battered fish.

So instead of fried battered fish, diabetics can go for steamed, smoked or grilled fish.

Fruit Juices

Fruit Juices are generally harmful for diabetics due to the high levels of sugar and calories.

When we get juice out of the fruits, we lose most of the fibre in the process. What remains in the fruit juice are just sugars and very little fibre.

So, fruit juice is one of the foods diabetics should avoid.

An alternative to this is to eat fresh organic whole fruit.

Cinnamon rolls

Foods Diabetics should avoid
Foods Diabetics should avoid

Cinnamon Rolls are a very tempting food for both children and adults equally. It is all in the aroma and taste.

But cinnamon rolls are harmful for diabetics due to the high calorie content.

A san alternative you can go for baked foods with no added salt or sugar.

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Good Foods for Diabetics

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Good Foods for Diabetics

Good Foods for Diabetics are those that are low in sugar, salt and fat while high in fibre, vitamins and minerals.

There are few myths that diabetics cannot eat certain food types at all. Contrary to this, various researches have proved that diabetics can eat all foods in small portions. Diabetics must eat small balanced meals with a mix of variety of foods few times a day.  

Good Foods for Diabetics
Good Foods for Diabetics

A balanced meal typically contains starches, vegetables, fruits, proteins, dairy, fat and drinks. Good foods for diabetics include small portions from each of the above types of food.

A diabetic can eat the best foods in each of these categories in moderate quantities to keep good health. The best foods in each category are listed below.

Starches 

Starches or carbs are an essential part of any balanced diet. Carbs give us the energy we need.

The best sources of starches include brown rice, oatmeal, quinoa, millet,  amaranth or any other whole grains which are low in sugar. Oven baked sweet potato, whole grain based bread, cake, biscuits with no added sugar also give us good starch.

Vegetables

Vegetables are a great source of fibre and contain very less fat, salt and sugar. Fresh vegetables are great for diabetics.

Diabetics can eat any vegetable raw, lightly steamed, roasted or grilled. Green vegetables such as kale, spinach etc. are very good foods for diabetics.

Fruits 

Fruits are a great source of carbs, vitamins, minerals and fibre and very low in fat and sodium. However fruits contain more sugar than vegetables. So sometimes diabetics hesitate to eat fruits

The best way to eat fruit is to eat it whole, natural and fresh. Eating whole fruits gets you all the fibre but fruit juice does not get you any fibre.

Protein 

Protein is very essential for muscle health and body repair. Most people eat meat for protein. But meat does not give you any fibre.

Vegetarian protein gives you fibre too. Plant based proteins such as beans, nuts and pulses etc. are good foods for diabetics.

Dairy 

Dairy is a good food for diabetics if they consume in limited quantity. However, full fat diary products can make you gain weight. So if you want to lose weight, you must go for low fat variants of diary foods.  

Diabetics can consume low fat forms 0f diary products like milk, yogurt and cheese. By avoiding full fat diary products, diabetics can protect themselves from obesity and other diabetes complications.

Fats

Fats, Oils are not good for diabetics. However it is not possible to completely avoid them.

Good foods for diabetics include vegetable fats such as nuts, seeds or avocados.

Drinks

Drinks that have added sugar are not good for diabetics.

So the best drink for diabetics is water. Thus, You can replace soda and juice with water in every meal to get healthier.

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